Are chia seeds really healthy? Harvard-trained gastroenterologist explains the facts and myths

Chia seeds are the new nutritional superstar. From wellness gurus to health influencers, everyone is raving about chia seeds. From weight loss to a healthy gut, the benefits of chia seeds are numerous. While some start their day drinking chia seeds with water, others are replacing their dessert with chia seeds soaked in yogurt. But are they really healthy? Are these claims true? Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, has explained the benefits of chia seeds and also debunked some myths about them. Nutritional value of chia seeds Chia seeds are derived from the desert plant Salvia hispanica. These tiny black seeds are an excellent source of fiber, omega-3 fatty acids, and antioxidant content. 28 grams (g) or 2 tablespoons (tbsp), of chia seeds contains:Are chia seeds healthyAsk Dr. Sethi if chia seeds are healthy? “If you’ve struggled with bloating, sluggish digestion, stubborn weight, or low energy, this is for you,” he explains, talking about the benefits of chia seeds. Chia seeds support gut health, relieve constipation, and also aid in weight loss. “It keeps you full longer,” the gastroenterologist says.Can chia seeds cause bloating? “It is possible if eaten dry or too much.”These tiny black seeds are also great for hydration. “It absorbs up to 10 times its weight in water,” the doctor explains. Chia seeds also reduce blood sugar spikes as they slow carb absorption. They also lower cholesterol, as it binds to cholesterol. However, the claims about chia seeds improving fertility are not really true. Dr. Sethi says there is ‘no direct evidence’. The same is the case with depression. There is not enough proof for that. There are also claims that chia seeds are loaded with calories, but that’s not true. “It has 60 kilocalories per tablespoon,” the doctor said. They are also a great source of plant-based omega-3s. Chia seeds are also anti-inflammatory. They are also a good source of plant-based protein. Chia seeds are also gluten-free. So, how much chia seeds should you consume? “1-2 tablespoons a day, soaked with enough water,” the doctor said, in a video shared on Instagram. Soaking chia seeds properly is crucial. Soak the chia seeds in water, at least half an hour before consuming, or soak them overnight.