5 foods to avoid mixing with chia seeds

Although chia seeds are small in size, their health benefits are large. From adding a unique gel-like twist to an after-dinner dessert to simply starting your day with overnight soaked chia seed water, they’re definitely a healthy option thanks to their exceptional nutritional profile . Chia seeds are rich in antioxidants that help fight free radical damage that causes aging and diseases such as cancer. However, many people still do not know the correct way to consume chia seeds and the foods that should be avoided mixed with chia seeds to avoid serious side effects. If you are eating chia seeds as part of your daily diet, you should consume them with caution as not all food combinations are suitable. Let’s talk about the foods you shouldn’t eat with chia seeds and why.

What should not be eaten with chia seeds?

Chia seeds are a nutrient-dense food rich in fiber, omega-3 fatty acids, protein, and antioxidants. According to Food Science and Technology Journalthe nutrients found in chia seeds may strengthen heart health, support stronger bones, and help improve blood sugar management. Chia seeds can be easily incorporated into a variety of dishes, but nutritionists say there are some food combinations you should avoid as they can affect digestion and absorption of nutrients or cause discomfort. says Avni Kaur.

Here, experts detail which foods to avoid clubbing chia seeds and why.

1. Foods rich in phytic acid

Phytic acid, found in foods such as beans, lentils, nuts, and some grains, can interfere with mineral absorption. Chia seeds are already rich in phytic acid, so combining them with other phytic acid-rich foods can reduce your ability to absorb essential minerals like calcium, iron, and zinc. This can be especially problematic for people who rely on plant-based sources of these minerals.

Chia seeds naturally contain phytic acid, so combining them with foods such as legumes and nuts that contain this compound can reduce mineral absorption. This can lead to deficiencies over time, especially in diets lacking animal sources of minerals.

2. Foods rich in dietary fiber

Chia seeds are very rich in dietary fiber. Approximately 28 grams of chia seeds contain nearly 10 grams of dietary fiber. This means that 35 percent of the weight is fiber. International Journal of Food Science. When combined with other fiber-rich foods, such as bran, oats, and certain fruits such as apples and pears, it can overload the digestive system.

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Eating too much fiber can cause bloating, gas, and stomach discomfort. Chia seeds are hydrophilic, which means they can absorb water and swell, adding bulk to your digestive system. When mixed with other high-fiber foods, your body has a hard time digesting the excess fiber, which can lead to problems such as constipation and diarrhea.

3. Dairy products

For some people with lactose intolerance or dairy sensitivities, combining chia seeds with dairy products such as yogurt, milk, and cheese can cause indigestion. Dairy products themselves can be difficult to digest for some people, and adding fiber-rich chia seeds can make digestion worse.

Chia seeds can absorb large amounts of liquid and form a gel-like consistency, so mixing them with dairy products can further slow digestion and worsen symptoms such as bloating, gas, and abdominal pain. there is. Those with dairy sensitivities should consider milk or yogurt alternatives made from plant-based ingredients.

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4. High oxalate foods

Oxalates are compounds found in foods such as spinach, beet greens, and sweet potatoes that combine with calcium and other minerals and can lead to the formation of kidney stones in susceptible people. Chia seeds are also relatively high in oxalates, so combining them with other oxalate-rich foods may pose a risk for people prone to kidney stones.

Excess intake of oxalate can cause calcium oxalate stones to form in the kidneys. Therefore, combining chia seeds with other high oxalate foods may increase your risk of developing kidney stones, especially if you are prone to kidney stones.

5. Sweet food

Adding chia seeds to sweet foods such as desserts, sugary drinks, and breakfast cereals can negate the health benefits of chia seeds. These sugary foods can spike blood sugar levels, but chia seeds are known to help regulate blood sugar levels due to their fiber content. Alternatively, you can use honey or maple syrup to add a touch of sweetness to the dessert.

Sweet foods can cause blood sugar levels to spike, which can later cause a drop in energy. The stabilizing effect of chia seeds on blood sugar levels is reduced when combined with sugary foods, making the health benefits of chia seeds less effective.

What is the correct way to eat chia seeds?

To maximize the health benefits of chia seeds and consume them safely, it’s important to prepare and eat them the right way. Here we will introduce the correct way to consume chia seeds.

1. Soak before eating

One of the best ways to eat chia seeds is by soaking them in water or other liquid. Chia seeds are hydrophilic, so they can swell 10 to 12 times in size when they absorb water. Soaking releases nutrients, makes digestion easier, and prevents absorption of water in the digestive tract, which can lead to dehydration.

To soak chia seeds, mix 1 tablespoon of chia seeds with about half a cup of water. Leave for 20-30 minutes until a gel-like consistency is formed. You can also leave it to marinate in the refrigerator overnight. This steeped mixture can be added to smoothies, yogurt, or oatmeal.

Also read: Chia seeds are good for your skin! Learn how to use it in skin care

2. Add to smoothies and juices.

Chia seeds can easily be mixed into smoothies or mixed with juice. This not only enhances the nutritional content of the drink, but also gives it a thicker, more satisfying texture. Chia seeds don’t have a strong flavor, so they won’t change the taste of your smoothie or juice. You can also blend it with fruits, leafy vegetables, and even protein powder for an extra nutritional boost.

3. Use in baking

Chia seeds can be used as a healthy alternative in baking. Use it in place of eggs in vegan recipes or add it to muffins, breads, and pancakes for added nutrition. To make chia eggs, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let stand until a gel forms. This mixture acts as a binder for baked goods.

4. Sprinkle on food

If you want to consume chia seeds faster, you can dry them and sprinkle them on foods such as salads, cereal, and yogurt. This process doesn’t require soaking, but dried seeds absorb water when ingested, so it’s important to stay hydrated throughout the day.

summary
Chia seeds are a superfood with many benefits, but it’s important to combine them carefully with other foods. Avoiding combinations such as high phytic acid foods, excess fiber, dairy products for sensitive people, high oxalate foods, and sweets will help you avoid digestive discomfort and nutrient absorption problems while providing a nutritionally balanced diet. You can get maximum benefits from the above.

Eating chia seeds the right way includes soaking them for better digestion, adding them to smoothies, using them in baking, or simply sprinkling them on food. Always remember to drink plenty of water when eating dry, as they are high in fiber and can cause indigestion if not properly hydrated.