Slower digestion may also improve satiety to help with overall calorie intake regulation. It can also help you better manage blood sugar levels, which can make your energy more stable and lower the risk for certain metabolic conditions, like type 2 diabetes. There are a few benefits of this: For starters, this helps bulk up your stool and guard against constipation and diarrhea. When exposed to liquids in your digestive tract, this soluble fiber forms a gelatinous coating that can slow down the digestion of your meals and snacks. “Dietary fiber helps to regulate the digestive system, feeds the good bacteria in the gut, promotes satiety (the feeling of fullness), positively impacts cholesterol levels, and helps manage energy levels throughout the day,” Norris tells Runners World.Ī good portion of the fiber in chia hails from the soluble form of this carbohydrate. The findings of a study published in the journal The Lancet suggests that high-fiber eaters (those who consume at least 25 grams a day) have a 15% to 30% lower risk of heart attack, stroke, type 2 diabetes, colorectal cancer, and cardiovascular-related death compared to people who eat much less fiber. “So a daily serving or two of chia can make it a lot easier for runners to get enough fiber for better health,” Norris says. That is significant considering that many people struggle to reach their daily quota-men typically require about 38 grams of fiber, while women should aim for 25 grams. “So eating these seeds is a great way to consume more omega-3s and help improve this fat ratio in your diet.”Ī mere tablespoon serving of chia seeds delivers about 4 grams of fiber. “The standard American diet tends to be much higher in omega-6s than omega-3s, which can increase inflammation,” notes Norris.

But this benefit has only been demonstrated in those with existing hypertension and may not occur in healthy runners who don’t have troubling blood pressure levels.Īlso beneficial: Chia seeds provide a 3-to-1 ratio of omega-3 to omega-6 fatty acid. The omega-3 content of chia could also be one reason why some research suggests that consuming it daily could help drive down blood pressure numbers. Mechanisms aren’t yet fully known, but it might be that this fat helps lower inflammation in the body.

Other research has also suggested that this plant-based omega-3 fat can be protective against developing heart disease. An analysis of data from 41 studies that was published in the journal BMJ linked a high intake of alpha-linolenic acid to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease and an 11% reduced risk of death from coronary heart disease, compared with lower consumption levels. In the case of chia, the most notable polyunsaturated fat is alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is deemed essential and therefore must be obtained from the diet. Only about 11% of the fat present in chia seed is saturated, with the rest being health-benefiting monounsaturated and polyunsaturated. Some people still consider high-fat foods like chia as the enemy, but they’re our allies in health when they possess the right types of fat. Here, what you’ll gain from eating chia seeds: 1. “That’s because they provide protein, omega-3 fatty acids, fiber, and many other nutrients like magnesium, calcium, phosphorus, and potassium.” “Chia seeds are a convenient and nutrient-dense food that can help runners meet their nutritional needs,” says Dana Norris, M.S., R.D., C.S.S.D, dietitian of Eleat Sports Nutrition. In fact, a 1-ounce serving (about 2 1/2 tablespoons) of chia seeds contains:

Are Seed Butters Healthier Than Nut Butters?ĭon’t let their small stature fool you: chia seeds have a large nutritional impact.

Nutishional benefits on tchia seeds