Blood Sugar When You Eat Chia Seeds Regularly

Chia seeds are tiny, edible seeds that pack a nutritional punch, helping to support stable blood sugar levels thanks to their high fiber and protein content.

How Chia Seeds Stabilize Blood Sugar

Chia seeds check all the boxes for blood sugar balance, said Vanessa King, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

They’re packed with fiber, protein, and healthy fats, all of which are nutrients that help maintain stable blood sugar levels.

“The fiber in chia is mostly insoluble and absorbs a large amount of water, similar to psyllium husk,” King said. “That gel-like texture slows how quickly sugar is absorbed.”

Both protein and fiber in foods help to slow the digestive process and help you stay full longer, said Dara Ford, PhD, RD, program director of the Master of Science in Nutrition Education at American University.

Tips to Get the Most Out of Chia Seeds

Because chia seeds have a tough, fibrous exterior, breaking them down somehow can help you better access and absorb the nutrients inside.

King said you can do this by soaking them in water, milk, yogurt, or kefir to create a pudding that makes their nutrients more available, or you can also grind them into a powder. 

Without soaking them first, they can also cause digestive issues as they absorb water from the body. Eating them dry can also be a choking hazard.