Why Chia Seeds Are Worth Knowing (and Eating)
From: FITT Meals
Nutritionist - Helen Conway
Chia seeds may be tiny, but they more than earn their place on the plate. Often described as a superfood, they are one of those ingredients that can quietly transform the nutritional value of a meal without much fuss. Once you get to know them, it’s easy to see why we use them so often in our breakfasts and snack options.
The standout benefit of chia seeds is fibre. Gram for gram, they pack in an impressive amount, which is why they’re such a gift for digestion and gut health. Fibre is one of the most underrated parts of a healthy diet, yet it’s essential for feeling fuller for longer, supporting the microbiome, and keeping blood sugar levels on an even keel. The way chia seeds slow down the release of sugars into the bloodstream is especially helpful if you’re aiming to avoid mid-morning energy crashes.
Chia seeds also bring more to the table than just fibre. They are surprisingly rich in calcium, which is not always easy to get enough of if you don’t eat much dairy. Strong bones, healthy teeth and good muscle function all rely on calcium, and chia seeds provide a simple way to add some extra without having to think too hard about it. On top of that, they also contain plant-based omega-3 fats and a decent dose of protein, making them a truly well-rounded little seed.
Another benefit is how filling they are. Chia seeds absorb liquid and expand into a gel-like texture, which can make a meal feel more substantial and satisfying. This is one of the reasons we add them into our breakfast dishes. A handful stirred through overnight oats, blended into a smoothie or sprinkled on top of yoghurt can help keep hunger at bay for much longer than you might expect from such a small addition.
Due to their ability to absorb liquid, it’s always best to let chia seeds soak before you eat them in larger amounts. When they’re mixed with water, milk or yoghurt and left for a little while, they swell up and soften, creating that pudding-like texture many people love. This not only makes them easier to digest, it also reduces any risk of discomfort that might come from eating them completely dry. Even a short soak of fifteen to thirty minutes can make a difference, though leaving them overnight is ideal if you’re making breakfasts ahead of time.
In our own menus, you’ll notice chia seeds cropping up again and again at breakfast. Whether it’s through a layer in overnight oats, blended into smoothies for extra body, or baked into bars and muffins, they are an easy way to add fibre, calcium, and steady-release energy to the start of the day. We use them for exactly the reasons above: they keep you full, they keep your energy levels balanced, and they quietly tick off key nutrients that people often forget about.
Small but mighty, chia seeds really do punch above their weight. If you’re not already making the most of them, they’re well worth getting to know, and worth eating on a regular basis.
