Are Chia Seeds Keto-Friendly?

Are Chia Seeds Keto-Friendly?

Chia seeds are a great energy source. Many of the world's healthiest people use them to get the fuel they need for optimum performance. They're an amazing superfood and are great for smoothies and even desserts. 

However, as a keto dieter, you might be wondering if chia seeds are keto-friendly enough to be part of your diet. 

The answer might surprise you. Read further as we examine if these super seeds are keto-approved or not. We will also share with you the amazing health benefits of chia seeds. 

Nutritional Content of Chia Seeds

According to the US Department of Agriculture, an ounce of chia seeds (about 29 grams; two tablespoons) is loaded with 138 calories, 9 grams of fat, 12 grams of total carbs, and 4.7 grams of protein. 

Chia seeds are jampacked with essential vitamins and nutrients, including vitamins A and C, calcium, iron, and manganese.  

Consuming two tablespoons of chia seeds provides the body with a 9% protein of the recommended daily intake (RDI). 

Not just that but also 17% of calcium, 12% of iron, and 23% of manganese of the RDI.

On the other hand, eating 100 grams of chia seeds (half a cup) provides the body with 486 calories, 31 grams of fat, 42 grams of carbs, and 17 g of protein. 

If you consume half a cup of chia seeds, you'll receive 63% calcium, 83% manganese, 42% iron, 2% vitamin C, and 1% vitamin A of the RDI.

Cashews are incredibly nutritious, giving the body 19% magnesium, 9% iron, and 5% vitamin B6 of the recommended daily intake (RDI) per 30 grams.

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Are Chia Seeds Keto-Friendly?


Yes, chia seeds are keto-friendly. Chia seeds are an excellent superfood loaded with lots of minerals and vitamins that are essential for the body, explicitly for someone in the keto diet. 

You might be wondering: but a couple of tablespoons of chia seeds contain a lot of carbohydrates! How come it's keto-friendly?

Good question! Keep in mind that in the keto diet, it's specifically net carbs that we need to count when calculating your daily intake. 

You can compute the net carbs by deducting the grams of total fiber. Fiber is a carb that the body cannot digest, so it does not count toward the number of carbs that can impact an insulin response. 

If you consume two tablespoons of chia seeds, that's 12 grams of total carbs. Minus the dietary fiber, which is 10 grams, then the total net carb is only 2 g.

Meanwhile, half a cup of chia seeds yields 42 grams of total carbs. 34 grams of which are dietary fiber, which means you'll only consume 8 grams of net carbs in every half a cup of chia seeds. 

So yeah, you can include this fantastic superfood in your keto diet and not worry about kicking yourself out of ketosis or slowing down the slimming process. 

Health Benefits of Chia Seeds

There's a lot of reasons why many healthy people include chia seeds in their diet. Here are a few of the reasons:

A. Chia seeds are high in good fats

There are two kinds of fats: the good fats and bad fats. Good fats include monounsaturated and polyunsaturated fats.

Apparently, chia seeds have a high amount of healthy fats. 

Chia seeds are rich in omega-3 fatty acids, and this fatty acid is very beneficial for the body.

It can fight depression and anxiety, improve high health, promote brain health, and even improve risk factors for cardiovascular disease.

B. Promotes healthy gut

You gut-ta be healthy! The health of our gut depends on the fiber that we consume.

The gut considers sugar as an enemy because it feeds the parasitic organism in the digestive tract. Chia seeds contain essential fats and have anti-parasitic properties that promote a healthy gut. 

C. Improve blood sugar levels

Chia seeds do not have sugar and minimal amounts of non-fibrous carbs. They are also rich in potassium, magnesium, and calcium. 

This combination improves blood sugar levels and promotes sustained energy! Hence, eating chia seeds can also fight the risk of diabetes, heart disease, and metabolic syndrome. 

Final Takeaway

Chia seeds are keto-friendly. They may contain a high amount of carbs, but it's essential to take note that it's specifically the net carbs that are counted. 

Do try them out and reap its amazing benefits!

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About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.