Chia seeds are high in protein, low in carbohydrates, and rich in fiber.

© Michelle Arnold | Dreamstime

Did you know that chia seeds can be a replacement for eggs when cooking? It just takes 1 tablespoon of chia to 3 tablespoons of water. Combine and wait five minutes to have a perfect egg substitute with a nutritional supercharge. But what are chia seeds, and why should you keep them in your pantry (other than replacing eggs when you’ve run out)?

Chia seeds come from Salvia hispanica, a member of the mint family. They’re tiny and have little flavor, which makes them easy to add to your meals. And there are plenty of reasons to eat them:

• They are high in antioxidants and fiber.
• They are rich in magnesium, zinc, iron, and calcium.
• They have more omega-3s than flaxseed.
• They can be stored for long periods without going bad.
• They are high in protein.
• A tablespoon of chia contains 60 calories, so it offers a lot of nutrition for few calories.

Chia Can Help Lower Cholesterol

Chia seeds also help maintain healthy serum lipid levels. Study results suggest that chia seeds significantly lower LDL (“bad”) cholesterol and triglycerides, and increase HDL (“good”) cholesterol and omega-3s. Omega-3s have been found to reduce the risk of cardiovascular disease deaths.

How to Use Chia Seeds and What to Watch Out For

Because chia seeds have a mild flavor, many people simply sprinkle them onto other foods, such as yogurt or cereal. You can bake them into just about anything. They do not need to be ground to release their nutrients, like flaxseeds do.

They absorb a great deal of liquid, so they can get gummy. To use that to your advantage, you can make a chia seed gel. Just soak 1 part chia seeds in 4 parts water, milk, or juice. You’ll have a gel in about five minutes.

Or try an overnight chia pudding. Just mix ¼ cup of chia seeds with 1 cup of liquid (such as coconut milk, almond milk, etc), ½ teaspoon of vanilla extract, and a little honey if you like. Put in a covered jar and refrigerate overnight. In the morning, you’ll have a healthy alternative to tapioca pudding. (For a fruitier version, check out the recipe below.)

While chia seeds have been labeled recently as a “superfood,” don’t overdo it. Because chia contains a high amount of fiber, it can cause digestive issues for some people, including constipation, bloating, diarrhea, and gas. To reduce these symptoms, be sure to stay hydrated to help the chia pass though the body easily. If you suffer from Crohn’s disease, ulcerative colitis, or another type of digestive illness, consult your doctor before making a chia seeds a part of your daily diet and avoid eating them during flare-ups.

This article was originally published in 2015. It has since been updated.