Starting the Day Right: The Pros and Cons of Chia Seeds on an Empty Stomach

You must have heard the saying “breakfast is the best of all meals”. Well, Breakfast is the first meal of the day. It provides energy to start your day in the right direction. It keeps people clear minded and healthy. Chia seeds are the best breakfast choice for the people because they are loaded with vital nutrients.

Tayyaba Hassan
November 07, 2023

Yes, In this blog we are again going to discuss those magical chia seeds, but this time we will be focusing on the pros and cons of having chia seeds for breakfast on an empty stomach. Let’s discuss many “why” for chia seeds. Why have these seeds become so popular? what is so special about them? Pros and cons of drinking chia seeds. We shall also talk about what benefits you may acquire from eating chia seeds in the morning and what difficulties you can encounter. We will also include some recipes on how to prepare chia seeds for breakfast, the right serving size, and delicious combinations with other food.

Chia Seeds: A Nutritional Powerhouse

We've already talked about the amazing nutritional benefits of chia seeds in our previous post, and you can check it out by clicking on this link. If you're curious about what makes chia seeds so nutritious, give it a read!

Decoding the Nutritional Science Behind Chia Seeds

Health Benefits of Chia Seeds

Indeed, chia seeds are often praised for their health benefits. The tiny seeds are nutritional powerhouses and can contribute to your overall wellness. Let's delve into these health benefits in detail:

Rich in Essential Nutrients

Chia seeds are called  the treasure box of all the vitamins and minerals, which is your body’s requirement for its proper function. Thiamine (B1) niacin (B3) and riboflavin (B2) are Some of the major vitamins found in chia seeds. These vitamins are essential for energy generation, metabolism, and general health in the body.  Calcium, phosphonates, magnesium, and antioxidant minerals are found in chia seeds which are essential for bone health, muscle function, and antioxidant defense.

High in Dietary Fiber

Chia seeds are well known for their high fiber content with an outstanding 10-12 grams per ounce (approximately 28 grams). Healthy digestive system requires dietary fiber. It helps in preventing constipation, encourages normal bowel movement, and keeps your guts happy. Fiber also helps one to feel full, which could be helpful when watching the weight. This can assist you in taking in fewer calories to support your weight management objectives due to feeling fuller for a longer duration.

Good source of omega-3 fatty acids

Chia seeds are among the best plant based sources of ALA the omega-3 fatty acid). Omega-3 fatty acid which is popular in the promotion of the heart and brain in the promotion of health. ALA in chia seeds reduces LDL cholesterol and triglycerides. They play a significant role in heart diseases. Some of these fatty acids are anti-inflammatory and may thus be health-promoting.

Weight Management Benefits

Mixing dietary fiber and protein in chia seeds are instrumental in checking your appetite and managing weight. As chia seeds are eaten, the fiber soaks up the liquid and inflates in your stomach thus satisfying you. It also controls your appetite and reduces the amount of food you take, thus contributing to your weight loss maintenance efforts. Chia seeds are a great food for a balanced diet. By keeping your intake of calories in check and preventing overeating.

Blood Sugar Regulation

Regulating blood sugar levels is one of the benefits of chia seeds. Chia seeds slow down the conversion of carbohydrates into sugars. So absorption of glucose into the bloodstream slows down. It promotes better glycemic control and stabilizes blood sugar levels. Balanced blood sugar level can increase energy levels, reduce thirst, and generally improve overall health status.

Potential Drawbacks of Chia Seeds

While chia seeds are fantastic, they also have a couple of things to be careful about:

High in Calories

Chia seeds have quite a lot of calories so if one is watching his calorie, he should be conscious about what he or she consumes.

Potential for Digestive Issues

Chia seeds should be absorbed first before eating otherwise they will expand in your stomach hence cause problems.

The Effect of Eating Chia Seeds on an Empty Stomach

We have already discussed the advantages and disadvantages of chia seeds, thus, it is now time to discuss when to eat them, especially after a long fast.

Benefits of taking Chia seeds in the morning.

Having chia seeds for breakfast can be a great idea for several reasons:

Sustained Energy Throughout the Day

Chia seeds release energy steadily and this means that you will be alert all morning long.

Promotes Hydration

When chia seeds absorb liquid, they form a gel form. This is good since it makes you hydrated, especially after having slept.

Supports Weight Loss

Chia seeds fiber makes you feel full thus preventing you from consuming more calories during the day.

Consuming chia seeds on an empty stomach can be challenging.

But there are also some side effects chia seeds to consider when having it in the morning:

Potential Digestive Discomfort

The dry chia seeds can swell in the stomach and this may cause pain. Therefore, it is necessary to soak them first.

Not Suitable for Everyone

Chia seed can cause allergy or sensitivity in some people; therefore, it is wise to try a small quantity first and then assess how you feel.

Risk of Nutrient Absorption Interference

Phytates in chia seeds can make it difficult for the body to absorb some minerals like calcium and iron. Be cautious if you have these nutrient deficiencies.

Preparing Chia Seeds for Breakfast

Now that you know the benefits and challenges, here are some simple ways to prepare chia seeds for breakfast.

Chia Pudding

To make chia pudding, mix chia seeds with almond milk or milk. Add a sweetener like honey and any flavoring you want. Put it in the fridge overnight. In the morning you will have a delicious chia pudding topped with any fruit, nuts and granola you like.

Chia Smoothie

To make your morning smoothie even more nutritious, you can add chia seeds for a thicker texture. Simply put chia seeds together with fruits, yogurt, or milk, or with anything else you desire.

Chia in Yogurt or Oatmeal

Add some crunch and nutrients to your yogurt or oatmeal by sprinkling chia seeds on top. It’s an easy way to upgrade your breakfast.

Serving Sizes and Nutrition Facts

A single serving of chia seeds is about one to two tablespoons, which is 15-30 grams. However, adjust the portion according to your liking and appetite. If you're new to chia seeds, begin with smaller quantities and observe its effects.

Other breakfast foods like chia seeds.

You can improve your chia seed breakfast and make it more interesting by mixing it with these.


For instance, you can increase flavor and nutrition intake by including berries, bananas, and perhaps mango slices.


Few chopped nuts like almonds, walnuts, or pecans that offer healthy fat and protein.


Instead of artificial sugar, use natural sugar that includes honey, maple syrup, and agave. But do not use it much.


You could start your healthy day by sprinkling chia seeds into your routine in the morning. However, each person’s unique. For this reason, that which may work for one person may not work for the other. Experiment with different ways of preparing chia seed, sizes of portions and mixing them with other foods to find out what suits you best. For a healthy and delicious breakfast start from chia seeds.

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