Friday, October 11, 2024

5 foods you should avoid mixing with chia seeds

Clubbing chia seeds with certain foods can trigger severe health complications like indigestion, acid reflux, and other concerns. Here are some foods to avoid mixing with chia seeds, and the right way to consume them!

 Foods to avoid mixing chia seeds  

Chia seeds are small in size, but big on health benefits! From adding a unique gel-like twist to an after-meal dessert or simply starting your day with overnight-soaked chia seeds water, they surely make a healthy choice due to their exceptional nutrition profile. Chia seeds are rich in antioxidants that can help fight the damage caused by free radicals responsible for ageing and diseases like cancer. However, many people are still unaware of the right way to consume chia seeds, and foods to avoid mixing with chia seeds to avoid major side effects. If you gorge on chia seeds and they have become a part of your everyday diet, you must consume them with caution because not all food combinations are suitable. Let’s talk about foods you should not eat with chia seeds and why.

What not to eat with chia seeds?

Chia seeds are a nutrient-rich food filled with fiber, omega-3 fatty acids, protein, and antioxidants. As per the Journal of Food Science and Technology, the nutrients in chia seeds may help enhance heart health, support stronger bones, and aid in improving blood sugar management. While chia seeds can be easily incorporated into several dishes, there are a few food combinations to avoid as they might affect digestion, absorption of nutrients, or cause discomfort, says a nutritionist.

Here is an elaboration on foods to avoid clubbing with chia seeds and why as per the expert:

1. Foods rich in phytic acid

Phytic acid, present in foods such as beans, lentils, nuts, and some grains, can interfere with mineral absorption. Chia seeds are already high in phytic acid, so combining them with other phytic acid-rich foods can reduce your body’s ability to absorb essential minerals such as calcium, iron, and zinc. This could be especially problematic for individuals relying on plant-based sources for these minerals.

Chia seeds naturally have phytic acid, so combining them with foods such as legumes or nuts, which also contain this compound, might reduce mineral absorption. This can lead to deficiencies over time, particularly in diets lacking animal-based sources of minerals.

2. Fiber-rich foods

Chia seeds are quite high in fiber. Around 28 grams of chia seeds having close to about 10 grams of dietary fiber. This means that they are 35 percent fiber by weight, as per the International Journal of Food Science. When combined with other fiber-rich foods such as bran, oats, and specific fruits like apples and pears, it can overload the digestive system.

Excessive fiber consumption can cause bloating, gas, and stomach discomfort. Chia seeds are hydrophilic, meaning they absorb water and expand, which could increase bulk in the digestive system. When mixed with other high-fiber foods, the body may struggle to digest the excess fiber, leading to issues like constipation or diarrhea.

3. Dairy products

Some people with lactose intolerance or dairy sensitivities might find that combining chia seeds with dairy products like yoghurt, milk, or cheese leads to digestive discomfort. The dairy itself could be heavy on digestion for some, and the addition of fiber-rich chia seeds can make it worse.

Chia seeds can absorb big amounts of liquid and form a gel-like consistency, which could further slow down digestion when mixed with dairy, exacerbating symptoms such as bloating, gas, and stomach pain. Those sensitive to dairy should consider alternative milk or yoghurt made from plant-based sources.

4. High-oxalate foods

Oxalates are compounds present in foods such as spinach, beet greens, and sweet potatoes that can bind to calcium and other minerals, forming kidney stones in susceptible individuals. Chia seeds are also relatively rich in oxalates, so combining them with other oxalate-rich foods could pose a risk for people prone to kidney stones.

Consuming excessive oxalates can lead to the formation of calcium oxalate stones in the kidneys. Therefore, combining chia seeds with other high-oxalate foods perhaps increases the risk of developing kidney stones, particularly if you are predisposed to them.

5. Sugary foods

Adding chia seeds to sugary foods, such as desserts, sweetened beverages, or breakfast cereals, may counteract the health benefits of chia seeds. These sugar-laden foods might spike blood sugar levels, which chia seeds are known to help regulate due to their fiber content. Instead, you can use honey or maple syrup to add that tinge of sweetness to your desserts.

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