June/July 2025 Issue
Ask the Expert: Chia Seeds
By Toby Amidor, MS, RD, CDN, FAND
Today’s Dietitian
Vol. 27 No. 6 P. 6
Investigating the Science and Benefits
Q: My clients have been asking about the health benefits of chia seeds. What does the research show, and what are the best ways to prepare them?
A: The rise in popularity of chia seeds can be attributed to the health trend that has led many consumers to demand more plant-based, nutrient-filled foods.1 According to research, the chia seed market is expected to grow from $1.39 billion in 2024 to $7.38 billion in 2033.1 However, many of these trends leave consumers thinking a single food is the magic bullet to better health, which, as health professionals, we know isn’t the case. This article will investigate the research regarding the health benefits that have been linked to chia seed consumption and ways to prepare and use them.
About Chia Seeds
Also called Salba chia or Mexican chia, chia seeds (Salvia hispanica) are the edible seeds of a flowering plant from the mint family. Chia was cultivated by Mesoamerican civilizations but subsequently disappeared for centuries until the middle of the 20th century when it was rediscovered.2
Chia seeds consist of a wide variety of nutrients. One ounce (28.35 g) of dry chia seeds provides 138 kcal, 8.7 g total fat, 0.944 g saturated fat, 4.68 g protein, 11.9 g carbohydrates, 9.75 g fiber, and 4.54 mg sodium.3 In addition, chia seeds contain omega-3 fatty acid alpha-linolenic acid (ALA), antioxidants like caffeic acid, Rosmarinus acid, myricetin, and quercetin.2
Regarding the omega-3 ALA, it should be noted that it’s an essential fatty acid that comes from plants, as humans don’t make this fat in the body. The other omega-3 fats include EPA and DHA, which are found in fatty fish and some algae. In humans, the conversion of ALA to EPA is minimal, and conversion to DHA is closer to zero.
Chia Seeds and Health
Studies have shown that the nutrients in chia seeds may play a role in the prevention of chronic disease, including CVD, type 2 diabetes, and cancer, and may be potentially helpful in gastrointestinal tract–related diseases and constipation.4
The addition of chia seeds to the diet may help increase HDL cholesterol due to their omega-3 unsaturated fats. A 2012 study found that 25 g/day of ground chia seeds increased plasma ALA and EPA compared with whole chia or placebo for 10 weeks in overweight women. However, no influence on inflammation or disease risk factors was seen.5 A 2015 review study sought to assess whether the consumption of chia seeds can reduce CVD risk factors.6 Of the seven studies included, one chia intervention study showed a significant drop in systolic blood pressure and inflammatory markers, but no change in body mass, lipid profile, or blood sugar. In four of the studies, there was a significant increase in ALA and EPA with no significant changes in other parameters. One study did show a significant decrease in triglycerides, body mass, and inflammatory markers, but the chia seeds were mixed with other foods. Researchers concluded that most of the studies did not demonstrate statistically significant results in relation to CVD risk factors.
Regarding type 2 diabetes, a 2024 systematic review and meta-analysis looked at the impact of chia seeds on glycemic status, including fasting blood glucose, glycated hemoglobin, and insulin levels. Of the eight randomized control trials with 362 participants, the results showed that chia seed consumption had no significant effect on fasting blood glucose.7 However, a separate 2024 systematic review and meta-regression of 14 randomized controlled trials examined the relationship between chia seed supplementation on various metabolic factors and obesity indicators. Researchers found that adding chia seeds to the diet notably decreases systolic blood pressure, total cholesterol, LDL cholesterol, and triglycerides, but there was no significant impact on diastolic blood pressure, HDL cholesterol, measurements of body size, or parameters related to blood sugar levels. Researchers concluded that adding chia seeds to the diet may offer benefits for individuals with dyslipidemia, hypertension, and body weight, and chia seeds can also potentially mitigate the risk of CVD.
A 2018 systematic review and meta-analysis also looked at chia seed consumption and clinical evidence regarding health conditions.8 The only differences seen were a lower postprandial blood glucose at medium and high doses of chia, lower HDL, and lower diastolic blood pressure. Researchers concluded that more trials are needed with improved methodology quality.
Culinary Uses
There are numerous ways to incorporate chia seeds, including “smoothies, yogurt, oatmeal, and overnight oats,” says Abbie Gellman, MS, RDN, CDN, owner of Chef Abbie Gellman and director of culinary medicine and teaching kitchen at SBH Health System. Gellman also incorporates them into recipes like granola or breakfast bars, muffins, quick breads, stir fry, pancakes and waffles, jam, or even mixed in with other grains or as part of a coating/breading for meat, poultry, and fish.
However, “Chia seeds are culinary ‘showoffs’ as they gel up when meeting liquids,” says Jackie Newgent, RDN, CDN, Los Angeles–based culinary nutritionist and chef-instructor at The Gourmandise School. As such, Newgent only recommends sprinkling on dry chia seeds when there’s significant moisture in the paired food, like yogurt, salads, or stews. In addition, Newgent says, “When adding chia seeds to a recipe that doesn’t already incorporate them, account for adjustments of liquid for their intended gelatinous properties. When in doubt, go with one part seeds to three parts liquid,” which is Newgent’s ideal ratio as an egg replacer.
Several more advanced ways to incorporate chia seeds, according to Newgent, include simmering in broth-based soups, kneading into plain pizza dough to create textural intrigue, or whirling or shaking into cocktails, mocktails, and other beverages. In addition, ground chia seeds blend better into liquids and are less “seedy,” so they work well in beverages and other such dishes.
Recommendation for RDs
Based on the research, chia seeds may potentially provide some CVD and type 2 diabetes benefits, but the research isn’t strong and the studies done thus far have numerous drawbacks. As such, it’s important to stress to clients that chia seeds can be part of a healthful eating plan, but they aren’t the magic bullet for better health on their own.
If your client would like to add chia seeds to their diet, the following tips from Newgent and Gellman can be shared with them:
• Chia seeds can be part of a sustainable and plant-based option for supporting ALA intake and obtaining other beneficial nutrients.
• Keep things simple and start small, adding chia seeds to something easy. See how the client likes the taste and texture and how their body responds to the increased fiber.
• When discussing chia gel for a recipe (like chia pudding), Newgent recommends “rather than water, advise adding a colorful, flavorful, and/or nutrient-rich liquid based on its culinary use, like almond milk, peppermint tea, or even fresh orange juice when used in a chocolate baked good.”
• Lastly, Newgent suggests discussing chia seeds as a source of culinary joy.
— Toby Amidor, MS, RD, CDN, FAND, is founder of Toby Amidor Nutrition (tobyamidornutrition.com) and a Wall Street Journal bestselling author. She’s written 11 cookbooks, including Health Shots: 50 Simple Tonics to Help Improve Immunity, Ease Anxiety, Boost Energy, and More. She’s also an award-winning media dietitian, spokesperson, and nutrition expert for FoodNetwork.com and a contributor to U.S. News and other national outlets.
References
1. Growth opportunities in the $7.38 billion chia seeds market, 2033 - includes strategic analysis of key players glanbia, spectrum organic products, bayer, chia tai seeds, The Chia Co, Mamma Chia & more. Globe Newswire website. https://www.globenewswire.com/news-release/2025/01/21/3012437/28124/en/Growth-Opportunities-in-the-7-38-Billion-Chia-Seeds-Market-2033-Includes-Strategic-Analysis-of-Key-Players-Glanbia-Spectrum-Organic-Products-Bayer-Chia-Tai-Seeds-The-Chia-Co-Mamma-.html. Published January 21, 2025.
2. Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia seeds (Salvia hispanica L.): an overview-phytochemical profile, isolation methods, and application. Molecules. 2019;25(1):11.
3. Seeds, chia seeds, dried. USDA Nutrient Database website. https://fdc.nal.usda.gov/food-details/170554/nutrients. Published April 1, 2019.
4. Khalid W, Arshad MS, Aziz A, et al. Chia seeds (Salvia hispanica L.): a therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022;11(1):3-16.
5. Nieman DC, Gillitt N, Jin F, et al. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012;18(7):700-708.
6. de Souza Ferreira C, dd Sousa Fomes Lde F, da Silva GE, Rosa G. Effect of chia seed (Salvia hispanica l.) consumption on cardiovascular risk factors in humans: a systematic review. Nutr Hosp. 2015;32(5):1909-1918.
7. Pam P, El Sayed I, Asemani S, Jamilian P, Zarezadeh M, Ghoreishy Z. The effectiveness of chia seed in improving glycemic status: a systematic review and meta-analysis. Diabetes Metab Syndr. 2024;18(6):103065.
8. Teoh SL, Lai NM, Vanichkulpitak P, Vuksan V, Ho H, Chaiyakunapruk N. Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis. Nutr Rev. 2018;76(4):219-242.