Chia Seed Review – Whole, Ground, and Sprouted Seed,
Seed Flour, & Supplements
Find the Best Chia Seeds,
Sprouted Chia Powder, Flour, and Chia Supplements. Tests and Reviews of Chia
Seeds & CL's Top Picks.
Medically reviewed and
edited by Tod Cooperman, M.D.
Last Updated: 08/31/2021 | Initially Posted:
01/18/2020
Table of Contents
Summary
·
What is chia seed? Chia seeds are small, edible seeds that
are highly nutritious and particularly rich in fiber (which forms an edible gel
when the seeds are added to liquid). They are also a good source of healthful
oils (particularly the omega-3 fatty acid ALA) and a range of minerals and
vitamins. (See What It Is).
·
What does chia seed do? Although highly nutritious, taking chia as a
supplement not been shown to prevent or treat any health condition. (See What It Does).
·
What did CL's tests of chia find? Among the tested
chia seed products (including whole seed, ground seed, sprouted seed, seed
flour, and a chia seed dietary supplement), ConsumerLab
discovered one to be contaminated with lead and to contain
amounts of nutrients very different from those listed on its label. All other
products passed testing and provided similar amounts of nutrients to one
another, although cost ranged several-fold across products to obtain the same
amount of chia seed. (See What CL Found).
·
Which is the best chia seed product? Among the products
that passed testing and were "Approved" for their quality, CL selected
a Top Pick for
chia seed, costing less than half the price of other
products.
·
Chia safety and side effects: Chia seeds readily absorb water and
expand and can, therefore, be a choking hazard if consumed dry. Leave them in
liquid for at least 10 minutes before consuming. The high fiber content may
cause some gastrointestinal side effects and the seeds may cause allergic
reactions in some people. Salmonella contamination has
occurred in sprouted chia seed products, so ConsumerLab
tested all products for Salmonella and other pathogenic
organisms. (See Concerns and
Cautions).
See our separate Reviews
of Flaxseed and Other Seed Oils Supplements.
What It Is:
Chia
seeds are highly nutritious, edible seeds of a flowering plant (Salvia hispanica or, less commonly, Salvia columbariae) in the mint family. They are particularly
high in fiber — representing most of the carbohydrates in chia and about 34% of
the seed's total weight (i.e., 4 grams per 12-gram tablespoon). Much of this
fiber is in the coating on the outside of the seed that, when wet, forms an
edible gel around the seed — making it a desirable ingredient in
puddings.
Although chia seeds do not contain as much oil as flaxseed, the oils
represent about 31% of the weight of chia seeds (3-4 grams per tablespoon) and
this oil has a very high concentration (58%) of ALA (alpha-linolenic acid), a
polyunsaturated ("good" fat) omega-3 essential fatty acid. An
essential fatty acid is one that the body needs but must be supplied by the
diet, since the body cannot manufacture it or cannot manufacture enough of it.
From ALA, the body has a limited ability to manufacture two other important
omega-3s — EPA (eicosapentaenoic acid) and DHA (docosahexaenoic
acid) -- it can convert small amounts of ALA into EPA and is even less
efficient in making DHA. It is estimated that between 5 to 10% of dietary ALA
may be converted into EPA, and about 2 to 5% may be converted into DHA (Davis, Am J Clin Nutr 2003),
although conversion may be somewhat higher in young women as well as vegans and
non-fish eating vegetarians (Burdge, Br J Nutr 2002; Welch, Am J Clin Nutr 2010).
Chia seeds also contain some protein — 16.5% of their weight (i.e., 2 grams per
tablespoon), and good amounts of the following essential minerals (amounts
shown per tablespoon): phosphorus (103 mg), calcium (75 mg), potassium (49 mg),
and magnesium (40 mg), iron (1 mg), zinc (0.5 mg), and the B vitamins niacin (1
mg) and thiamin (0.04 mg) (USDA Food Data Central, 2019).
Chia seeds are gluten-free.
What It Does:
Although chia provides many essential nutrients and can
certainly be a part of a healthful diet, supplementing with chia seed has not been
shown in human clinical trials to help prevent or treat disease. For example,
although chia seeds are a good source of ALA and, consequently, can modestly
increase blood levels of EPA (not DHA), chia has not been
shown to improve risk factors for cardiovascular disease (Ferreira, Nutr Hosp 2015).
Chia seed also did not perform better than a nutritionally
equivalent (but lower fiber) placebo drink in a weight loss study
in which 24 grams of whole chia seed mixed with a cup of water was taken before
breakfast and dinner for 12 weeks (Nieman, Nutrition Res 2009). Similarly,
consuming 25 grams of ground chia seed per day, taken with meals, did not help
obese children in Brazil lose weight in a very small, 75-day study. Those who
consumed chia seed actually gained a bit more weight than those given an
equivalent amount of placebo (corn starch) (Silva, J Medicinal Foods 2020).
Quality Concerns and
Tests Performed:
Chia
seed products are expected to contain their listed nutrients and should not be
contaminated with pathogenic microbes or unacceptable amounts of heavy metals —
both of which can occur in plant-based products. Contamination with Salmonella is
of particular concern as there have been recalls in the U.S. in recent years of
sprouted chia seed products due to Salmonella contamination.
ConsumerLab.com, as part of its mission to independently evaluate products that
affect health, wellness, and nutrition, purchased several leading chia seed
products sold in the U.S. and tested them to determine whether they possessed
their claimed macronutrients (carbohydrates, fiber, protein, fat, and calories)
and were free of pathogenic microbes (E.coli, Staphylococcus
aureus, Salmonella, Listeria, yeast and mold) and
unacceptable levels of lead, cadmium, arsenic, and mercury (see Testing Methods and Passing Score).
What CL Found:
In our tests of six chia seed products, representing widely
available brands in the U.S., one product, from Food to Live,
failed to meet our standards and its own nutrition claims. The others passed
our tests and are listed as "Approved" in the Results table below. These products
contained their claimed amounts of macronutrients without contamination from pathogenic
microbes or exceeding limits for heavy metals.
Nutrient levels were found to be very similar across the Approved products
claiming contain only chia (i.e., excluding the chia capsules that included
fillers). A 12-gram (1 tablespoon) serving of each of these products, whether
whole seed, ground seed, or sprouted seed, provided about 5 grams of
carbohydrates (of which 4 grams were fiber), 2-3 grams of protein, 3-4 grams of
fat, and 62-66 Calories.
However, as shown in the graph below, the cost to get 12 grams of chia seed
from these products varied greatly -- from as little as 9 cents to as much as
49 cents, and the cost to get it from capsules was even greater -- $1.33. The
lowest cost, high quality chia was Better Body Foods Organic Chia Seeds.
A product to avoid:
Food to Live Organic Chia Seed Flour failed
miserably in our tests, as shown in the Results table below, and it is,
consequently, "Not Approved." These results were confirmed in a second independent
laboratory. The powder was contaminated with lead at 0.16 mcg
per gram, which is more than 10 times the lead concentration in any other
product (all of which were way below acceptable limits), totaling 4.5 mcg of
lead per suggested serving of 1 ounce (29 grams). Although, according to the FDA,
adults can tolerate up to 12.5 mcg of lead daily from their total diet,
children can only tolerate about 3 mcg and, in any case, this unnecessary
exposure to lead should be avoided.
In addition to lead contamination, chemical analyses of Food to Live revealed
a very different nutrient profile than listed on the label: It contained less
than one-third of its listed fat and nearly two extra grams of
carbohydrates from fiber. The powder was also very different from the other
products in that it had an unusually dark brown color (see the photo at the top
of this Review — it is the middle, top sample), a gritty taste, and a woody,
herbaceous odor (other products had little to no flavor or odor). Although it
claimed to be made from just organic chia seeds, we suspect that this product
includes other materials and/or parts of the chia plant, such as, perhaps,
leaves and stems.
Top Picks:
Whole, organic chia seed
Two whole-seed products were tested: Better Body Foods and Navitas Organics. Although Better
Body Foods comes in a jar and Navitas comes
in a bag, the contents are virtually indistinguishable, consisting of mostly
small, dark seeds with occasional white (immature) seeds. The seeds were mildly
crunchy with little flavor. Both claim to be products
of Mexico, Argentina, and/or Paraguay, with Better Body additionally
listing Bolivia, Nicaragua, and Peru. The main difference between the products
is price: One tablespoon (12 grams) of seeds costs 20 cents from Navitas but only 9 cents from Better
Body, making Better Body not only the least expensive
whole chia seed product, but, as shown in the graph above, the least expensive
source of chia seed among all products tested.
Update (6/25/21):
Based on its high quality and low price, Better Body Foods Organic Chia
Seeds was, originally, our Top Pick among all chia
products reviewed.
However, a CL member recently alerted us that some customer reviews of
the Better Body organic chia product report finding insects or
debris in some containers. This was not the case with the product we tested,
which, along with all the products, also passed tests for microbial
contamination. Nevertheless, reviews on Amazon do include some reports of bugs
with the Better Body product, while we found no reports of
bugs in reviews of the Nativas organic
chia product. We reached out to Better Body about this issue,
which promptly responded with the following statement that acknowledges the
issue but doesn't indicate steps to ameliorate it:
"Thank you for reaching out to us, we sincerely apologize for this
inconvenience. We constantly strive to give our customers a quality, organic
product. Because our product is organic, there are certain techniques that have
to be used in the farming and harvesting of the chia. This includes not being
able to use chemical pesticides, this process is very effective, but not
perfect, seeds are susceptible to pests that infest stored grains, there is the
chance that storage pests could get into the product as with any stored grain."
As the presence of insects has been reported with organic chia seeds from Better
Body and not Navitas, we believe
that Navitas may be applying a higher level of
quality oversight to their sourcing and production of this product. Despite Navitas' higher cost, we have changed our Top
Pick for organic chia to be Navitas
Organics Organic Chia Seeds.
Ground chia seed
If you want chia seed that has been coarsely ground, Nutiva
Chia Seed -- Ground was found to be perfectly good, but for the
convenience of being pre-ground you'll pay 37 cents per 12 grams, four times as
much as for the same chia seed in Better Body. Nutiva lists Paraguay as the source of its
seeds. The milled product has a salt and pepper appearance (in the photo above,
it is the sample in the bottom right corner) with little flavor, like whole
chia seed.
Chia seed flour
Chia seed flour is more finely milled than ground chia seed and is drier. The
product that we tested, Food to Live Organic Seed Flour, was,
indeed, a dry powder, but, as explained above, it does not seem to be made
entirely from chia seeds and it is contaminated with lead. We don't
recommend this product.
Sprouted chia seed
If you prefer sprouted chia seed and don't want to sprout them on your own (by
wetting them and allowing them to sprout for two to three days), you can
purchase sprouted chia seed powder, like the Organic Traditions
Sprouted Chia Seed Powder that we tested. Some say that sprouted chia
seeds are more healthful than unsprouted, whole chia seed, but we found the
carbohydrate, fiber, protein and fat content to be essentially the same as that
of whole or ground chia seed. Also, the cost was significantly higher — 49
cents per 12 grams, which is more than five times the cost of Better
Body's chia seed. Unlike the whole and ground chia seed, the sprouted
chia seed powder had a slight tea-like flavor. (Note: The package for this
product indicates that it is a "Product of Canada." Canada is likely
the location where the seeds were sprouted and milled, but probably not the
origin of the seeds. We have inquired with the company for details.)
Chia seed supplement
You can certainly get milled chia seed in a capsule, although you would have to
take a lot of capsules to equal what's in a typical one-tablespoon serving of
chia seeds. We tested the supplement Swanson Chia Seed, which
claims 0.4 grams of chia seed per capsule. It passed our tests, but you would
need to take 30 capsules to get the equivalent of one tablespoon of chia seeds
and you'd pay nearly 15 times as much -- $1.33.
Test Results by Product:
Listed
below are the test results for six chia seed products selected by
ConsumerLab.com. These are grouped by type — whole seed, ground seed, seed
flour, sprouted seed, and supplement. Within each group, products are listed
alphabetically. Shown for each product is the labeled amount and form of chia
seed, the listed and found amounts of carbohydrates, fiber, protein and fat, as
well as calculated calories. Also shown are findings regarding heavy metal and
microbial contamination. Products listed as "Approved" met the tested
nutrient label claims and ConsumerLab.com's
additional quality criteria (see Passing Score). Those that did not are listed as "Not
Approved" with an explanation of the problem found. Taste and appearance
descriptions are included in the fourth column. Price and cost comparisons are
in the fifth column, notable features and country of origin are in the sixth
column, and nutrition facts (or, for supplements, other ingredients) as listed
on product labels are in the last column.
Results of
ConsumerLab.com Testing of Chia Seed Products
(Click arrows or swipe left or right to see all columns)
Product Name
(Suggested Serving on Label)
Total Carbohydrates2
Dietary Fiber2
Calories per serving2
Protein2
Total Fat2
Heavy Metals
Microbial Contamination
Appearance/ Taste
Cost Per Suggested Serving
[Per 12 g of Chia Seed]
Price
Vitamins & Minerals at 10%+ of the Daily
Value3
Notable Features
Nutrition Facts Per Serving
Whole Chia Seed: (Amounts per 12 g ~ 1 tbsp4)
APPROVED
Top Pick
Better Body Foods® Organic Chia Seeds
Dist. by BetterBody
Foods®
Organic chia seed
Carbs: 5.2 g ✔
(Found: 4.2 g)
Fiber: 4 g ✔
(Found: 3.7 g)
60
Cal ✔
(Found: 61.1 Cal)
Protein: 2 g ✔
(Found: 2.5 g)
Fat: 3.6 g ✔
(Found: 3.8 g)
Heavy Metals: Pass
Microbes: Pass
Small seeds -- mostly dark and about 5% white, little flavor, mildly
crunchy.
$0.23/2.5 tbsp
[$0.09/12 g]
$6.89/2 lbs [907 g] container (approx. 30 servings)
2.5 tbsp
Omega-3s 5,350 mg, calcium 189 mg, iron 2.5 mg
Product of Argentina, Bolivia, Mexico, Nicaragua, Paraguay and/or Peru.
USDA Organic seal. Non GMO Project Verified Seal.
Gluten Free. Kosher.
2.5 tbsp [30 g]
Calories 150, Total Fat 9 g, Saturated Fat 1 g, Trans Fat 0 g, Polyunsaturated
Fat 7 g, Monounsaturated Fat 0.5 g, Cholesterol 0 mg, Sodium 0 mg, Total
Carbohydrate 13 g, Dietary Fiber 10 g, Protein 5 g, Vitamin D 0 mcg, Calcium
189 mg, Iron 2.5 mg, Potassium 122 mg.
APPROVED
Navitas® Organics Organic Chia
Seeds
Dist. by Navitas
Organic
Certified organic chia seed
(Salvia hispanica)
Carbs: 5 g ✔
(Found: 4.4 g)
Fiber: 3 g ✔
(Found: 3.9 g)
60
Cal ✔
(Found: 61.8 Cal)
Protein: 2 g ✔
(Found: 2.2 g)
Fat: 4 g ✔
(Found: 3.9 g)
Heavy Metals: Pass
Microbes: Pass
Small seeds -- mostly dark and about 5% white, little flavor, mildly
crunchy.
$0.20/tbsp
[$0.20/12 g]
$14.75/32 oz [907 g] pouch (approx. 75 servings)
1 tbsp
Omega-3s 2,254 mg
Product of Mexico/ Argentina/ Paraguay.
USDA Organic seal. Non GMO Project Verified Seal.
Kosher, Gluten Free. Dairy Free.
1 tbsp [12 g]
Calories 60, Total Fat 4 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg,
Sodium 0 mg, Total Carbohydrate 5 g, Dietary Fiber 3 g, Total Sugars [Includes
0 g Added Sugars] 0 g, Protein 2 g, more...
Ground Chia Seed: (Amounts per 12 g ~ 1 tbsp4)
APPROVED
Nutiva® Chia Seed Ground
Dist. by Nutiva®
Raw organic chia seed
Carbs: 5 g ✔
(Found 4.4)
Fiber: 5 g ✔
(Found: 4 g)
60
Cal ✔
(Found: 61.7 Cal)
Protein: 3 g ✔
(Found: 2.4 g)
Fat: 3 g ✔
(Found: 3.8 g)
Heavy Metals: Pass
Microbes: Pass
Salt & pepper coloration, little flavor.
$0.37/tbsp
[$0.37/12 g]
$10.22/12 oz [340 g] pouch (approx. 28 servings)
Product of Paraguay.
USDA Organic seal. Non GMO Project Verified Seal.
Gluten Free. Vegan.
1 tbsp [12 g]
Calories 60, Calories from Fat 25, Total Fat 3 g, Saturated Fat 0 g, Trans Fat
0 g, Polyunsaturated Fat 2.5 g, Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium
0 mg, Potassium 60 mg, Dietary Fiber 5 g, more...
Chia Seed Flour: (Amounts per 12 g ~ 1.2 tbsp4)
NOT APPROVED
Food to Live Organic Chia Seed Flour
Dist. by Lexunder Inc
d.b.a. Food To Live
Organic chia seed
Carbs: 5.1 g ✗
Found 6.6 g
(128.6% of listed amount)
Fiber: 4.3 g ✗
Found 6 g
(140.6% of listed amount)
59.1
Cal ✗
Found only
46.5 Cal (78.7% of listed amount)
Protein: 2.1 g ✔
(Found: 2.4 g)
Fat: 3.9 g ✗
Found only
1.2 g (30.5% of listed amount)
Heavy Metals: ✗
Found 4.5
mcg lead per 1 oz serving [1.9 mcg per 12 g serving] (0.16 mcg per g)
Microbes: Pass
Brown powder, with gritty taste and herbaceous odor.
$0.78/oz
[$0.33/12 g]
$12.48/1 lbs [454 g] pouch (approx. 16 servings)
1 oz
Calcium 179 mg, iron 2 mg, manganese 1 mg, copper 0.3 mg, selenium 16 mg,
magnesium 95 mg, phosphorus 244 mg, niacin 3 mg, thiamin 0.2 mg, zinc 1 mg
Product of Paraguay, more...
1 oz [28 g]
Calories 9 g, Saturated Fat 1 g, Trans Fat 0.04 g, Cholesterol 0 mg, Sodium 5
mg, Total Carbohydrate 12 g, Dietary fiber 10 g, Total sugars [Includes 0 g
Added Sugars] 1 g, Protein 5 g, Vitamin D 0 mcg, more...
Sprouted Chia Seed: (Amounts per 12 g ~ 1.6
tbsp4)
APPROVED
Organic Traditions® Sprouted Chia Seed Powder
Dist. by Health Matters America Inc.
Organic sprouted chia seed
(Salvia hispanica)
Carbs:4.8 g ✔
(Found: 4.1 g)
Fiber: 4 g ✔
(Found: 3.8 g)
60
Cal ✔
(Found: 66.4 Cal)
Protein: 2.4 g ✔
(Found: 2.8 g)
Fat: 3.6 g ✔
(Found: 4 g)
Heavy Metals: Pass
Microbes: Pass
Light brown & white powder, slight tea-like flavor.
$0.62/2 tbsp
[$0.49/12 g]
$9.35/8 oz [227 g] pouch (approx. 15 servings)
2 tbsp
Omega-3s 3,000 mg, magnesium 60 mg, copper 0.2 mg, phosphorus 150 mg, manganese
0.5 mg
Product of Canada.
USDA Organic seal. Kosher. Vegan.
Precaution: Produced in a facility that processes tree nuts. May
contain tree nuts, more...
2 tbsp [15 g]
Calories 75, Calories from Fat 40, Total Fat 4.5 g, Saturated 0.5 g, Trans Fat
0 g, Polyunsaturated 3.5 g, Cholesterol 0 mg, Sodium 3 mg, Potassium 110 mg,
Total Carbohydrate 6 g, Fiber 5 g, Sugars 0 g, Protein 3 g, Percent of
recommended daily intake: Vitamin A 0%, Vitamin C 0%, more...
Chia Seed Supplement: (Amounts per capsule)
APPROVED
Swanson® Chia Seed
Dist. by Swanson Health Products
1 capsule
(0.4 g of chia seed (Salvia hispanica))
Found:
Carbs: 0.21
Fiber: 0.19 g
Found:
1.5 Cal
Protein: 0.12 g
Fat: 0.03 g
Heavy Metals: Pass
Microbes: Pass
Capsule filled with bits of ground chia seeds in a white powder.
$0.04/capsule
[$1.33/12 g]
$2.65/60 capsules
As a dietary supplement, take one capsule one to two times per day with water.
None.
1 capsule
Chia Seed (Salvia hispanica) 400 mg.
Other Ingredients: Gelatin, rice flour, rosemary extract, may contain one or
both of the following: magnesium stearate, silica.
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
What to
Consider When Buying:
As noted earlier, although sprouted chia seeds have been touted as being
nutritionally superior to whole chia seeds, ConsumerLab
found no difference with regard to total carbohydrates, fiber, fat, protein or
calories. In addition, buying chia seed that has already been milled
("ground chia seed)" does not seem to offer a nutritional advantage
(particularly as chia seeds are soft and easily chewed) and can cost several
times more than whole chia seed.
What to Consider When Using:
Due to chia seed's high fiber content and extreme water absorbing/holding
properties, consuming chia seeds may produce stomach discomfort in some people
as well as a choking hazard for people with difficulty swallowing (see Concerns and Cautions). Soaking
chia seeds for at least 10 minutes before consuming may help prevent
choking and some stomach discomfort.
Soaking this way also produces an excellent pudding when a flavorful liquid,
such as a plant-based milk, is used. The ratio of seed to liquid for a pudding
is 3 to 4 tablespoons of seeds (or ground seeds) to one cup of liquid,
depending on how thick you like your pudding. Extending the soaking time to 20
minutes will provide additional thickening. If you are adding chia to thicken a
breakfast cereal (such as overnight oats) or a recipe (in which it can partially
replace egg or oils), be sure to add an appropriate amount of additional
liquid.
Storage
Store chia seeds in a cool, dry place. Chia seeds stored in a cold (46 degrees
Fahrenheit) or dry environment (50% relative humidity) can be stored for one
year (Sorana, Am J Plant Sci 2018).
Concerns and Cautions:
Due to
their high fiber content and ability to absorb water, chia seeds and powders
may cause bloating, stomach pain or diarrhea in
some people.
When added to room-temperature liquid, chia seeds expand and form a gel-like
substance, which can be a choking hazard, particularly in people
who have difficulty swallowing. This was reported in a 39-year
old man whose esophagus became obstructed after swallowing a tablespoon
of dry chia seeds followed by a glass of water, which formed a gelatinous mass
in his throat. He had a history of intermittent difficulty swallowing and
following an examination of his throat, his doctors suspected that he may have
had a condition called eosinophilic esophagitis (a chronic, allergic
inflammatory disease of the esophagus) that impaired his ability to swallow the
chia seeds (Simmelink, Case Rep Intern Med 2017).
Rarely, allergic reactions to consuming chia seeds have been
reported, including one anaphylactic reaction (a life-threatening reaction that
can cause vomiting, difficulty breathing, and shock), and skin reactions such
as such as dermatitis and eczema. People with allergies to hazelnut or sesame
may be more likely to be allergic to chia (Tomas-Perez, J Investig Allergol Clin Immunol 2018; Albunni, J Agric Food Chem 2019).
Chia seeds are high in oxalates --
containing approximately 254 mg of oxalates per 100 grams (about ˝ cup) (Avila-Nava,
J Ren Nutr 2021) -- which, if consumed in
excess, could increase the risk of certain types of kidney stones (calcium
oxalate and uric acid stones) in some people. Daily consumption of six
tablespoons of chia seeds in addition to five "handfuls" of almonds
(also high in oxalates) for one year was associated with the development
of oxalate nephropathy (deposition of calcium oxalate crystals
in the solid tissue of the kidney, which can lead to severe kidney injury) in a
59-year-old woman (Garland, BMJ Case Rep 2020).
Chia seeds contain
plant estrogens (phytoestrogens) in the form of isoflavones
but at such low concentrations that they likely have little effect on the body
at typical serving sizes. For example, a 12-gram serving of chia seeds contains
only 0.2 mg of isoflavones. In contrast, the concentration of isoflavones
in soy beans is more than 30 times higher
(and it's even higher in soy flower, soy protein, and soy isoflavone
supplements, such that postmenopausal woman with a family history of breast
cancer may want to avoid consumption of such foods and products, as explained
in our Soy & Red Clover Isoflavone Review).
There have been reports of contamination of sprouted chia
seed with the bacteria Salmonella. Salmonella can
cause fever, diarrhea, nausea, vomiting, and abdominal pain, and may cause
serious and sometimes fatal infections in young children, frail or elderly
people, and others with weakened immune systems. ConsumerLab
tested all products in this Review for Salmonella and other
pathogenic microbes and none was found to be contaminated.
+ 10 sources
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Chia Seed
8/31/2021
Do chia seeds contain
plant estrogens and, if so, should I be concerned as I have a family history of
breast cancer? See the answer in the Concerns and Cautions section of our Chia
Seeds Review.
6/29/2021
Don't overdo it with chia
seeds, as they contain compounds that, in excess, can increase the risk of
kidney stones and kidney injury. Get the details in the Concerns and Cautions section of our Chia
Seeds Review. Also, see our Top Picks among chia products.
Related CL Answers (1)