Chia seeds - to mill or not to mill? Dominique Ludwig Nutrition

It seems that this is a controversial area on Instagram and one which potentially needs clarification.
Do chia seeds need to be milled to get any benefits?
I have double checked my thoughts on this with the latest research. Let’s divide it into sections.
1. Soluble fibre.
It doesn’t really matter whether chia seeds are milled or not to get the benefits from the fibre, which is up to 34 g /100g. Most of the fibre is in the prebiotic, soluble fibre form. This swells up into a gel when the seeds come into contact with water.
Your gut microbes will benefit from this fibre, whether you mill the seeds or not as much of it is on the surface of the seeds. Your gut microbes are not bothered milled or whole works fine.
2. Vitamins and Minerals.
Chia seeds are also a good source of protein, calcium, magnesium, iron, and zinc. This is in the inner parts of the seed.
If the seeds are soaked, or have absorbed sufficient water, the seed coat should break down easily, allowing for some of the absorption of these nutrients. The outer seed layer is actually quite thin and should be digested in the gut. But milling would ensure the seeds is broken down and should allow for increased nutrient absorption.
3. Omega 3
The oils are found towards the centre of the seed, under the mucilaginous fibre outer coating. Again, we will absorb some of the omega-3’s from eating whole Chia seeds, but we increase our absorption when they are milled.
CONCLUSION:
There are benefits from consuming milled and whole chia seeds. If FIBRE is your goal, there is little difference in milling or eating them whole.
If you want to gain maximum absorption of nutrients, then you may wish to mill them first.
Want to know what I do?
- for yoghurt, I grind my chia seeds directly before consuming to prevent the delicate omega-3 fats from oxidising.
- for chia porridge, I usually keep them whole. But you can food processed the Chia pudding at the end, after soaking to make it more creamy.
- I always add 1 tablespoon of chia seeds to my protein shakes to increase the fibre content.
My tip: if you mil more than you need, store them in the freezer to prevent nutrient losses or oxidation.
Dominique Ludwig is an accomplished Nutritionist with over 30 years’ experience as a qualified nutritionist and almost 20 years as a nutritional therapist. The secret weapon of many high-profile clients and A-list celebrities, Dominique has been voted one of the top 15 nutritionists in the UK. Dominique has won 3 Nutrition Awards and is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®. This is a pioneering nutrition, weight management and lifestyle programme all rolled into one.
Working out of her busy practice, Dominique Ludwig Nutrition and Meyer Clinic, she has helped well over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2.
For enquiries for media, TV or radio feel free to contact her via her website!
Renew Reset Recharge® dovetails the latest nutritional research and clinic know-how into an online nutrition programme, created to transform health and change the way you eat now and for the rest of your life. Hundreds of people have already taken part in the programme - will you join them? Google Renew Reset Recharge® to find out more!
For more advice and nutrition tips feel free to follow me on:
Instagram: @dominiqueludwig_nutrition
LinkedIn: linkedin.com/in/dominique-ludwig-91652a11b
My website: dominiqueludwi...
DISCLAIMER: Videos published by Dominique Ludwig are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

[@dennisboyd1712]

Thanks

[@trevorhoward2254]

I have read that it can be danderous to eat without soaking them first because they will expand in the digestive system which may present a problem. So, should they be miiled then soaked? Or soaked then milled?

[@Heather25430]

Mill them, don't soak them. If milled your body will absorb everything without the need to soak them

[@trevorhoward2254]

@@Heather25430 Thankyou, Heather but wont it still expand inside and cause problems?

[@Heather25430]

@trevorhoward2254 not after you've milled it. Milling it "brings out" the nutrients per se.
Soaking them allows the shell of the seed to expand the internal nutrients. Milling them basically opens the shell of the seed, allowing all of the nutrients to become absorbed.
I could be mistaken, but this is how I've understood it.

[@trevorhoward2254]

@@Heather25430 Thanks again, Heather, What you say makes sense iwith regard to what is said in the video - that only some of the nutrients are available when the seeds are eaten whole.
I have done an experiment today by putting my usual daily 2 tablespoons of whole seeds to soak a glass. Then I ground the same amount and put the resulting podwer to soak in another and it has expanded to a greater volume - probably around 50% more - than the whole seeds.
As you know, the expansion of chia seeds in water is very quick - around 20 to 30 minutes. I'm going to grind then soak my seeds because I wouldn't want such a big, gelatinous lump to expand while inside of me,