However, for most individuals, chia seeds are a suitable and nutritious addition to a balanced diet. Chia seeds are edible seeds that come from a plant belonging to the mint family, called Salvia hispanica. These tiny dark seeds are a nutrient-dense food rich in omega-3 fatty acids and other essential bioactive compounds. Chia seed consumption may offer health benefits, including lowering blood pressure, reducing inflammation, and improving digestive health.
However, certain individuals may experience side effects if they eat large quantities of chia seeds, including those with diabetes, high blood pressure, and allergies.
Too many chia seeds may also lead to digestive issues, and if someone overeats chia seeds, it could lead to weight gain. This article explores the side effects and risks of eating too many chia seeds, the health benefits of this food, and alternatives. Consuming chia seeds may cause some side effects for people with allergies, diabetes, high blood pressure, or digestive issues.
We explain their effects on these conditions below. There are very few reported cases of allergic reactions to chia seeds in scientific literature. In fact, one study found what researchers believed to be the first chia seed allergy.
However, the person involved actually had a medical history of allergies to grass pollen and cat dander. This individual began consuming chia seeds daily to try and lower their blood cholesterol, and after 3 days, experienced anaphylaxis , a severe allergic reaction, from which they recovered. There have been some documented cases of hypersensitivity reactions to plants from the same family.
These reactions include anaphylaxis, contact dermatitis , and systemic allergic response. Chia seeds may cause cross-sensitization in people with a sesame allergy. This means that those who already have a sesame allergy may experience an allergic reaction after eating chia seeds. Chia seeds may lower blood sugar levels because they contain high levels of fiber. The fiber slows sugar absorption in the gut, which helps prevent rapid and significant increases in blood sugar levels.
However, for a person with diabetes, a doctor calculates their insulin dosage precisely to prevent blood sugar spikes and dips. If someone regularly consumes chia seeds, this may cause their blood sugar to decrease enough that they require an insulin dosage adjustment.
Chia seeds may also lower blood pressure. This might be because these tiny seeds are a rich source of omega-3 fatty acids, which act as blood thinners and decrease blood pressure. However, scientists need to conduct more research into these theories. So make sure you consume them carefully, especially if you have difficulty swallowing.
This increased risk is because dry chia seeds swell up and absorb about 10—12 times their weight in liquid when they are exposed to water These gelling properties can be useful when it comes to cooking or baking, but they have the potential to be unsafe, as chia seeds can easily swell up and become lodged in the throat. One case study discussed a year-old man who had a dangerous incident with chia seeds when he ate a tablespoon of dry seeds and then drank a glass of water.
The seeds expanded in his esophagus and caused a blockage, and he had to visit the emergency room to have it removed Always make sure you soak chia seeds for at least 5—10 minutes before you eat them.
Those with difficulty swallowing may need to exercise extra caution when eating them. Chia seeds contain a good amount of alpha-linolenic acid ALA , a type of omega-3 fatty acid that is found primarily in plant foods 2.
Omega-3 fatty acids are an essential part of the diet and have been shown to support many aspects of health, including cognitive function and heart health Although omega-3 fatty acids are generally recognized as beneficial for health, some studies have found an association between ALA intake and prostate cancer. In fact, a large observational study including , men showed that ALA intake was associated with an increased risk of advanced prostate cancer Another observational study showed that those with the highest blood concentrations of omega-3 fatty acids had a higher risk of prostate cancer, compared to those with lower blood concentrations However, studies on this are conflicting.
Other research has also found that ALA fatty acids may protect against prostate cancer. One review of five studies found that people who ate at least 1. Similarly, another large study in , people showed that a higher ALA intake was associated with a lower risk of prostate cancer Further studies are needed to examine the possible relationship between ALA intake and prostate cancer.
Some people may experience an allergic reaction after eating chia seeds, though this is uncommon. In severe cases, food allergies can even lead to anaphylaxis, a life-threatening condition that causes difficulty breathing and tightness in the throat and chest In one case, a year-old man began eating chia seeds to help lower his cholesterol. However, just a few days later, he began experiencing dizziness, shortness of breath, hives and swelling If you try chia seeds for the first time and experience any symptoms of a food allergy, discontinue use immediately and consult your doctor.
While chia seeds are safe for most people, you may want to moderate your intake if you are taking blood sugar or blood pressure medications. Some studies have shown that chia seeds can significantly lower blood sugar levels This is likely due to the high amount of fiber in chia seeds, which slows the absorption of sugar in the blood and can decrease blood sugar levels In most cases, eating moderate amounts of chia seeds can help people with diabetes keep their blood sugar levels in check. However, dosages for insulin are personalized and carefully adjusted to prevent dips and spikes in blood sugar Eating an excessive amount of chia seeds could cause blood sugar levels to decrease and may require adjustments in the dosage of your diabetes medication.
In one study, eating chia seeds for 12 weeks decreased blood pressure, along with markers of blood sugar and inflammation This is because chia seeds are high in omega-3 fatty acids, which have been shown to work as a blood thinner and may decrease blood pressure. A study in 90 people with high blood pressure found that taking omega-3 fatty acid supplements for eight weeks decreased systolic blood pressure by However, the people in this study were also on dialysis, so these results may not be applicable to the general population These seeds support heart health, stabilize blood sugar, support bran health, energize your body and can be a vital part of an anti-inflammatory diet.
The serving size for adults is 15grams 2 tablespoons daily. For children and teens ages 5 to 18 years the recommended amount is 1. The daily serving size for children under the age of 10 should be kept to no more than 1 tablespoon per day. These seeds can act as a blood thinner. They should not be eaten immediately prior to a surgical procedure or by those who are taking a prescribed blood thinner or those on an aspirin regimen.
These seeds should not be eaten by anyone with a history of low blood pressure. Typically, doctors recommend that pregnant women refrain from eating these seeds. An overdose of the seeds can cause gastrointestinal discomfort. These seeds contain a high amount of aplha-linolenic acid. Men should be sure to stay within the recommended serving size of these seeds because consuming large amounts of this acid might increase their risk of getting prostate cancer.
There is also the danger of a phytonutrient overdose when these seeds are eaten in excess of the serving size recommendation. Eating one ounce of chia seeds per day can help with your weight loss plan. That one ounce of chia seeds provides 10 grams of fiber.
Research shows that eating more fiber can result in weight loss.
0コメント