Chia seeds are tiny little black seeds, packed with fibre (important for our gut health), omega-3 fats (good for our heart), and a small amount of protein. The combination of fat, protein and fibre can mean the seeds are digested slowly, providing a long and slow release of energy. Many claims have been made against how great these little seeds are…

What does the research say?

There is not strong enough evidence to support that chia seeds can support weight loss (1). There is some, research to suggest that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes (2). However, there is no conclusive evidence to suggest chia seeds can directly reduce the risk of heart disease or diabetes. In general, little published research has been conducted on chia seeds, and most information available is based on animal studies, not human.

So what’s the verdict?

Whilst these are a great little burst of nutrition, that can be soaked, roasted, toasted or ground, they, like any other individual food, do not have any super properties. They are a great addition to meals. I enjoy them soaked with my favourite Greek Yoghurt, milk, oats, vanilla paste, and topped with fruit!


(1) Neiman et al. (2009). Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 29:414–418.

(2) Vuksan et al. (2017). Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial.Nutr Metab Cardiovasc Dis. 27(2):138-146

More heart healthy information.

About Me

I am Katherine Kimber, a Registered Dietitian Nutritionist and I am on a mission to set you free from dieting and confusing nutrition information.I have completed an extensive amount of formal education and training, achieving a first class degree in Nutrition and Dietetics at King’s College London, and a distinction in my Masters in Clinical Research. I am also highly experienced in providing motivational support, I’m trained in Intuitive Eating, and hold a Diploma in Neurolinguistic Programming.Let me know how I can help!