I won't bore you with too many details, so the TL;DR is: After having to quit Ozempic cold turkey due to an unexpected health condition—as opposed to slowly tapering off as is recommended—I completely lost control of myself and my hunger levels. The "food noise," as the GLP-1 community loves to call it, came back with a vengeance and then some, and all I could think about was what to eat and when to eat it.
Horrified by what I was experiencing, I called my prescribing doctor and asked him what to do. His advice? Increase my protein and fiber intake, as the combination would keep me feeling full. Desperate, I Googled "foods high in protein and fiber," and realized I had one in my kitchen already: Chia seeds.
After some trial and error (I would not suggest adding chia seeds to green tea, as I once tried), I finally found some easy ways to incorporate chia seeds into my diet and routine.
Making chia seeds in waterDanielle Sinay
Related: Should You Be Adding Chia Seeds to Your Water? Here's Why It Might Be a Good Idea
Another, and my more preferred method, is adding it to yogurt and making a quick chia pudding. "Chia pudding" may seem complicated, but really, it's anything but: Like the aforementioned water, all you have to do is add about a tablespoon of seeds and wait for them to soak (5 to 15 minutes), et voilà! Your chia pudding is ready. (For a thicker consistency, leave it longer—even overnight).
Danielle Sinay
Danielle Sinay
Thrilled with my chia seed journey, I decided to ask Johannah Katz, RD, LDN, a registered dietitian at Orlando Health, everything you should know about the superfood. From chia seed health benefits to how many is too many, see all of your chia seed FAQs answered ahead.
Chia Seed Health Benefits
They don't call them a "superfood" for no reason: Chia seeds are chock full of health and nutritional benefits.
Chia seeds can support gut health
The aforementioned high fiber content also supports gut health by feeding beneficial bacteria, improving digestion and regularity, and blood sugar balance, Katz continues.
Chia seeds are high in Omega-3 fatty acids
"Chia seeds are the richest plant-based source of alpha-linolenic acid (ALA), a type of Omega-3 fatty acid, although conversion from ALA to EPA and DHA is generally low in the body, approximately 10%," says Katz.
"Chia seeds have an impressive nutritional profile with 5 grams of protein for two tablespoons, and a good source of calcium, magnesium and phosphorous (all important bone-supporting minerals)," says Katz. "They also contain rich antioxidants that help protect against oxidative stress and inflammation (quercetin, chlorogenic acid, and caffeic acid)."
Weight loss must be achieved with a caloric deficit, but chia seeds can be part of a healthy diet that can help promote weight loss, according to Katz.
Do Chia Seeds Make You Full?
Yes, when they are mixed with liquid, they form a gel-like consistency, which enhances satiety and hydration, Katz explains: "Fiber also, in general, promotes satiety, and chia seeds' high fiber content can help individuals feel fuller for longer."
Related: Dietitians Share the Truth About Whether or Not Chia Seeds Really Help You Lose Weight
How Many Chia Seeds Should You Eat in a Day?
"That's because the amount can contribute 5 grams of fiber, 3 grams of protein, and 70 calories," she says, noting that chia seeds, and seeds in general, are calorie-dense. "That should be kept in mind if fat loss or weight management is the goal."
Thus, if you are not accustomed to a high-fiber diet, then starting small would be recommended as best practice, then gradually increasing to avoid digestive discomfort, she says.
Can You Eat Chia Seeds Dry (Unsoaked)?
A word of caution, however: "Chia seeds absorb up to 10 times their weight in water so they can be a potential choking hazard if eaten by the spoonful."
Chia seeds are incredibly versatile and can be used in many foods in various ways. "I recommend allowing the chia seeds to be mixed with a liquid to form a gel-like consistency to maximize benefits," says Katz. "Chia pudding is a great way to eat chia seeds and can be a snack or part of a healthy breakfast. Chia seeds can also be a great addition to smoothies or oatmeal to pack a nutritious punch and add fiber and protein."Are There Any Risks to Eating Chia Seeds?
"Too much of any good thing can always be a bad thing," she concluded. "Consuming excessive amounts of chia seeds can lead to bloating, gas or constipation, particularly if hydration is not being prioritized."
Related: I Swapped Coffee for Green Tea and The Results Have Been Life-Changing
Sources
Johannah Katz, RD, LDN, a registered dietitian at Orlando Health Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis. Food & Function.The Effects of Chia Supplementation on Lipid Profile in Patients Suffering from Metabolic Disorders: A Systematic Review and Meta-Analysis. Journal of Food Biochemistry. Read More Details
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