Chia seeds are an excellent complement to a balanced diet, containing nutrients such as omega-3s, fibre, and antioxidants. However, in order to get their advantages safely, there is one critical step you should always do before eating chia seeds: soak them first.
Here’s why soaking this seeds is important, and how to properly prepare them for safe consumption.
Why You Should Soak Chia Seeds.
Prevents choking hazards.
This seeds can absorb up to 12 times their weight in water, resulting in a gel-like consistency when exposed to liquid. If you consume them dry, they may swell in your throat or oesophagus, posing a choking risk. This is especially dangerous if you ingest them dry and then drink water immediately afterward.
Solution: Always soak chia seeds in water or another liquid for at least 10-15 minutes before consuming them. This allows them to fully expand in a controlled environment and ensures their safety for consumption.
Improves digestion.
Soaking chia seeds breaks down some of the antinutrients they contain, such as phytic acid, which can interfere with the absorption of essential minerals including calcium, iron, and zinc. Soaking them increases vitamin bioavailability, making nutrients more available to your body.
Solution: Soak the seeds to maximise their nutritious content.
Prevents digestive discomfort.
Chia seeds are highly high in fibre, yet eating them dry might cause bloating, constipation, or gas, especially if you don’t drink enough water. The fibre requires enough liquid to expand and pass easily through your digestive system.
Solution: Soaking this seeds guarantees that they have already absorbed water, lowering the risk of intestinal discomfort.
To properly soak chia seeds, follow this basic method:
Use 1 tablespoon chia seeds to 1/2 cup water (or other beverage, such as almond milk or juice).
Stir the seeds immediately to avoid clumping.
Allow them to sit for 10-15 minutes until they become a gel-like consistency.
Once soaked, you may use them to smoothies, puddings, yoghurt, muesli and other foods.
Quick Tip for Easy Consumption
If you’re constantly in a rush, prepare a larger batch of soaked this seeds ahead of time. Store them in the refrigerator for up to five days and add them to your meals as needed.
What happens if you don’t soak them?
If you swallow dry chia seeds and then drink water, the seeds may swell in your throat, posing a choking hazard.
You may also feel bloating or digestive problems since the fibre in this seeds requires liquid to expand and flow through your digestive tract smoothly.
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