Is chia seed pudding good for you? The surprising verdict from a nutrition expert

Time of India

25-06-2025

Chia seed pudding
has become the go-to breakfast for fitness enthusiasts worldwide. It's simple to prepare and packed with omega-3 fatty acids and fiber. Is it always as healthy as it seems, though? If you do it correctly and pay attention to portion sizes, it can be, according to a nutritionist.
The dietitian discusses the importance of moderation and offers suggestions for transforming this decadent treat into a nutritious snack.
Is chia pudding always a good option?
Due to its plethora of health benefits and high nutritional content, chia pudding is also commonly included in diet plans for weight loss.
But for some people, chia pudding might not be the greatest choice. Karishmma Chawla, a nutritionist, lists seven surprising ways it can affect your health, as per a report by the HT.
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Which adverse effects are unexpected?
Even though chia seed pudding is believed to be safe and healthful, improper preparation or excessive consumption can lead to certain problems. The following seven side effects are probably common:
Potential health hazards from Chia Pudding:
• High Sugar Content: Eating a lot of chia pudding can cause blood sugar spikes and weight gain.
• Digestive Problems: Although chia seeds are high in fiber, eating too many of them can lead to constipation, gas, or bloating.
• Choking Risk: Dry chia seeds have the potential to expand in the throat, which can be dangerous for people who have esophageal blockages or dysphagia.
• Portion Control Issue: Consistent overeating can result in an excessive intake of calories, which makes it challenging to control weight.
• Kidney Issues: Chia seeds' high oxalate content can lead to calcium kidney stones, particularly in people who already have kidney problems.
• Allergic Symptoms: Consuming chia seeds should be done with caution as some people may experience allergic reactions.
• Interactions with Medication: Chia seeds may affect blood sugar and lower blood pressure, but they shouldn't be taken with diabetes or high blood pressure medications.
What is the ideal daily intake of chia seeds?
A typical daily serving of chia seeds is about one ounce, or 28 grams, or two to three tablespoons, according to nutritionist Karishmma Chawla. Staying hydrated is also essential when consuming chia seeds in order to prevent digestive issues like constipation or bloating, as per a report by the HT.
What are some ways to make it healthier?
To make sure you're creating a healthy version of chia seed pudding, follow these tips:
Choose the right milk: Use plant-based, unsweetened milk (almond or oat) to keep it light and avoid added sugar.
Avoid using too many sweeteners: Use a small amount of honey to add sweetness. You can also use natural ingredients like cinnamon or vanilla, or mashed banana, to add flavor without adding sugar.
Use fresh fruits: Always use fresh fruits instead of fruit syrups or canned fruits in syrup to preserve the pudding's inherent sweetness and nutritional content.
Add nuts and seeds: Include a range of nuts and seeds for protein, good fats, and a delicious crunch.
Watch portion sizes: Chia seeds are high in calories but healthy, so eat them in moderation, especially if you're trying to lose weight.
FAQs
Can I eat chia pudding every day?
Yes, but limit your daily intake to no more than two to three tablespoons to prevent bloating or excess calories.
Is chia pudding suitable for all people?
The majority of people can enjoy it, but first check with your doctor if you have allergies or kidney problems.