We often overlook seeds, the parts we set aside when preparing fruit or vegetables. But what if those scraps are packed with benefits? Take chia seeds, for example. They’re rich in fibre, full of plant-based protein, and known to support weight management.
Whether stirred into yoghurt, sprinkled over oats, or baked into muffins, chia seeds are an easy addition to your routine.
Experts share the many ways to bring chia seeds into your life, from everyday meals and natural remedies to adding them to your water for a refreshing twist.
Chia at its best
In her weight loss journey, Mandisa Mgoboza from Johannesburg found chia seeds to be a game-changer, offering the support she needed and delivering more than she expected.
“I was struggling to figure out what to include on my grocery list, and during my research, chia seeds kept popping up.”
Mandisa Mgoboza
She adds, “I was also having trouble with digestion, particularly with bowel movements. I would struggle to go to the bathroom for up to two days, but now, I no longer experience that.”
Mgoboza also noticed that she feels less hungry, which is something new for her.
She tells Health for Mzansi that her favourite ways to prepare chia seeds include soaking them in hot water and drinking them on an empty stomach. Sometimes, she adds them to plain yoghurt for breakfast or a snack, mixes them into herbal tea, or combines them with her protein shake.
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Why chia stands out
Registered dietitian and spokesperson for the Association for Dietetics in South Africa (ADSA), Faaizah Laher, says what makes chia seeds such a valuable addition to a healthy diet is their nutrient content – fibre, omega-3 fatty acids, protein, and antioxidants.
She explains that chia seeds support digestion thanks to their high fibre, promote heart health with plant-based omega-3s, and offer lasting energy from complex carbohydrates and protein.
“Their nutrient density also contributes to blood sugar stability, satiety, and cellular repair.”
Laher adds that while chia seeds are generally safe, eating too much too soon, especially without enough water, can lead to bloating, gas, or digestive discomfort.
“They can also absorb up to 10 times their weight in water, so it’s best to soak them before consuming, especially for those with swallowing difficulties.”
“Individuals with seed allergies or those on blood-thinning medication should consult a healthcare provider before adding large amounts of chia to their diets.”
Faaizah Laher
Compared to many other seeds and superfoods, Laher notes that chia seeds are especially rich in fibre and omega-3. They offer more omega-3 than flaxseeds (in ALA form), more fibre than quinoa, and more antioxidants than some berries.
“They’re nutrient-dense, shelf-stable, and versatile.”
Laher says just 2 tablespoons (about 30g) of chia seeds provide:
· 10g of fibre
· 5g of protein
· 9g of healthy fats (including omega-3 ALA)
· Plus calcium, magnesium, iron, and antioxidants
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Gut and heart health in one
Tshwane-based registered dietitian Nicola Wilken says that chia seeds have demonstrated cardioprotective properties. They can exert a hypotensive (blood pressure-lowering) effect.
This is linked to their fatty acid composition, she says, particularly a high omega-3 to omega-6 ratio, and the presence of minerals like magnesium, potassium, and calcium, which are potent vasodilators, she says.
“Flavonoids such as quercetin, chlorogenic acid, and caffeic acid also contribute to lowering blood pressure. Chia seeds can decrease levels of triglycerides (TG), total cholesterol (TC), low-density lipoprotein (LDL), and very-low-density lipoprotein (VLDL), while increasing high-density lipoprotein (HDL).”
She explains that chia seeds show antidiabetic properties and can help improve glucose metabolism.
Their unique nutritional profile contributes to their ability to improve glucose metabolism, making them beneficial for individuals with diabetes, obesity, and other metabolic syndromes, she adds.
“This benefit is associated with enhancing insulin sensitivity, reducing the postprandial glucose response, and modulating gut microbiota composition.”
Nicola Wilken
Wilken adds, “Chia seeds are being tested for the treatment of overweight and obesity. Research suggests they may aid in weight reduction and address obesity-related challenges.”
Their dietary fibre, according to her, which is 95% insoluble, possesses a water-holding capacity that promotes satiety and reduces hunger, potentially contributing to weight management.
Wilken tells Health For Mzansi that chia seeds contribute to improving gastrointestinal function and the health of the gut. Their high dietary fibre content regulates bowel health.
“The mucilage and gums in the seeds, which form a gel-like substance when soaked, improve the function of the digestive system and gut health through a prolonged gastrointestinal transit time.”
She explains that the fibre also acts as a prebiotic, which is beneficial for gut health and conditions like hypertension and obesity.
Booysen’s go-to vegan swap
The chef and founder of Marshall’s Kitchen, Marshall Booysen, from Manenberg in the Cape Flats, Cape Town, says chia seeds work wonders when baking, especially vegan dishes. They allow him to substitute chia seeds for eggs.
“Chia seeds have the unique ability to absorb liquid and form a gel-like consistency. I also use them in my fine dining dishes, like when I make my own vegan crackling or garnishes,” he explains.
Booysen adds that chia seeds are great for pancake batters or cakes. He sometimes adds them when cooking berries or making fruit coulis.
“You can even sprinkle ground chia seeds onto biscuits for a crunchy finish.”
He also loves using chia seeds in homemade jams or energy bars. When making biscuits, Booysen prefers ground chia seeds, but for vegan cooking, he uses whole chia seeds.
Chia seeds also pair well with drinks. Booysen enjoys adding them to smoothies with mangoes and berries.
He says, “You can also make a refreshing, healthy cooler with watermelon, lemons, and cucumbers.”
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