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Writer's pictureJo-Ann Roets

Chia Seeds can make you fat!


I do love a good catchy title, I made you look right!


But maybe I should've said: Are You Overestimating Your Chia Seed Pudding Portions?


Chia seed puddings have become a popular choice for a healthy breakfast or snack. They’re packed with fiber, omega-3 fatty acids, and other nutrients, making them a nutritious option. However, many recipes I found online can easily exceed 300-400 calories per serving, and if you're not careful, you may unintentionally sabotage your weight loss or health goals.




The Problem with Portion Sizes:


It’s easy to underestimate how calorie-dense chia seeds are. While they’re nutrient-rich, chia seeds contain about 46 calories per tablespoon, so even a small increase in serving size can significantly impact the total calorie count of your pudding.


Common Pitfalls:

1. Using Too Many Chia Seeds: Many recipes call for 3-4 tablespoons of chia seeds per serving, which adds up quickly to 138-184 calories from the seeds alone.


2. Calorie-Dense Add-Ins: Ingredients like full-fat coconut milk, nut butters, sweeteners (honey, maple syrup), and toppings (nuts, chocolate chips, dried fruit) can quickly push the calorie count over 400.


3. Overestimating Serving Size:Often, chia pudding recipes yield multiple servings, but they’re consumed as a single portion. It’s easy to eat more than intended when you're not measuring carefully.


How to Manage Portions:


1. Stick to 2 Tablespoons of Chia Seeds Per Serving:This provides a good balance between nutrition and calorie control, totalling about 100 calories.


2. Choose Lower-Calorie Liquids: Use unsweetened almond milk, oat milk, or coconut water instead of higher-calorie options like coconut milk or whole milk.


3. Limit Calorie-Dense Add-Ins: Add fresh fruit for sweetness , or monk fruit or xylitol, instead of syrups and honey, and measure out additional toppings like nuts or seeds to keep portions in check.


4. Pre-Portion the Pudding: Divide the pudding into separate containers for each serving size to avoid accidental overconsumption.


Example Recipe for a Lower-Calorie Chia Pudding:


- 2 tablespoons chia seeds (92 calories)

- 1 cup unsweetened almond milk (36 calories)

- 1 teaspoon vanilla extract (0 calories)

- 1/2 cup fresh berries (34 calories)

Total: 162 calories


I estimate that the image shown above includes at least a quarter cup of chia seeds, which is equivalent to 50g or 230 calories. Additionally, without considering other ingredients, the thick fluid used appears to be around a cup of double cream yogurt, adding another 200 calories.


Conclusion:


Chia seed puddings can be a fantastic addition to a balanced diet, but portion control is key. By being mindful of the ingredients and serving sizes, you can enjoy this nutritious treat without the extra calories sneaking in.


Nutritional calculations were performed using data obtained from Nutritics.com, a Nutrition Analysis software.

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