25–35 g/day (2–3 tablespoons), soaked or added to meals, with enough liquid.
In overweight adults with type 2 diabetes, replacing part of the diet with Salba chia for 6 months reduced weight, C-reactive protein, and blood pressure versus control (randomized double-blind trial).
View the study (clinical trial) →Its soluble fiber and ALA help improve the lipid profile and postprandial glycemic response in several trials, with a modest effect on LDL and triglycerides.
View the study (review) →⏱ 2 min read
Chia seeds (Salvia hispanica) are one of the plant sources densest in soluble fiber, alpha-linolenic acid (ALA, the plant-based omega-3), protein and minerals. On contact with liquid they form a gel that slows gastric emptying and glucose absorption, which explains much of their effects on satiety and blood glucose.
In trials with people who have overweight or type 2 diabetes, chia (often studied as Salba) improves postprandial glucose, promotes modest weight loss and reduces markers such as C-reactive protein and blood pressure, always in the context of a controlled diet.
The soluble fiber gel traps some of the cholesterol and bile acids, contributes to a more favorable lipid profile and improves intestinal transit. ALA provides a plant-based omega-3, although its conversion to EPA/DHA in the body is limited.
Information, not medical advice. Scientific evidence reflects the quality of the studies.