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Chia Seeds: A Nutritious Addition to Your Keto Diet

Chia seeds have been popularised in recent years as a superfood due to their numerous health benefits and nutrient content. If you’re following a ketogenic diet, you may be wondering if chia seeds are a good addition to your meals. Read on as we explore the benefits and nutrients of chia seeds and why we believe they are a great fit for a nutritious keto diet.

Benefits of Chia Seeds

Chia seeds have a high fibre content, which can help promote digestive health by keeping you feeling fuller for longer and regulating bowel movements. They also contain omega-3 fatty acids, which are essential for brain function and can help reduce inflammation in the body. Chia seeds are also a good source of antioxidants, which can help protect your cells from damage caused by free radicals.

In addition to these benefits, chia seeds have been shown to help regulate blood sugar levels. A study published in the British Journal of Nutrition found that consuming chia seeds with a meal helped reduce post-meal glucose and insulin levels in participants with type 2 diabetes. This makes chia seeds a good choice for those following a keto diet, as maintaining stable blood sugar levels is important for staying in ketosis.

Nutrient Content of Chia Seeds

Chia seeds are a good source of several important nutrients. One ounce (28 grams) of chia seeds contains:

  • 138 calories
  • 9 grams of fat (including 5 grams of omega-3 fatty acids)
  • 12 grams of carbohydrates (including 11 grams of fibre)
  • 4 grams of protein
  • 18% of the recommended daily intake (RDI) for calcium
  • 30% of the RDI for magnesium
  • 27% of the RDI for phosphorus

While chia seeds do contain carbohydrates, the majority of those carbohydrates come from fibre, which is not digested and, therefore, doesn’t impact blood sugar levels. This makes chia seeds a great choice for those following a keto diet, as they can help meet your daily fibre needs without compromising your carb intake.

How to Incorporate Chia Seeds into a Keto Diet

Chia seeds are incredibly versatile and can be added to a variety of dishes to boost their nutritional content. Here are a few ideas for incorporating chia seeds into your keto diet:

  • Add them to smoothies: Blend a tablespoon or two of chia seeds into your favourite low-carb smoothie recipe for an extra boost of fibre and nutrients.
  • Make chia pudding: Mix chia seeds with unsweetened almond milk and your choice of low-carb sweetener for a delicious and filling breakfast or dessert.
  • Use them as a topping: Sprinkle chia seeds on top of salads, yogurt, or oatmeal to add crunch and nutrition.
  • Use them as an egg substitute: Mix one tablespoon of chia seeds with three tablespoons of water and let sit for a few minutes to create a gel-like substance that can be used in place of eggs in baking recipes.

Potential Side Effects of Chia Seeds

While chia seeds are generally considered safe for most people, there are a few potential side effects to be aware of. Because chia seeds are high in fibre, consuming too many at once can cause digestive discomfort, such as bloating or constipation. It’s also important to drink plenty of water when consuming chia seeds, as they can absorb water and expand in your stomach, potentially leading to choking if not properly hydrated.

Additionally, some people may be allergic to chia seeds. If you experience symptoms such as hives, itching, or difficulty breathing after consuming chia seeds, stop consuming them immediately and seek medical attention.


Chia seeds are a nutritious and versatile addition to a keto diet. They are high in fibre, omega-3 fatty acids, and antioxidants, and can help regulate blood sugar levels. While they do contain carbohydrates, the majority of those come from fibre and won’t impact blood sugar levels. By incorporating chia seeds into your meals, you can boost the nutritional content of your diet while staying in ketosis.

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