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Chia seed flour is a little known low carb flour, which is derived from chia seeds. Although it’s not as well known as some other keto flours, chia seed flour is still a great alternative. It can be used as a wheat flour-substitute, and provides a number of nutritional benefits at the same time.
In this article, I’ll outline the characteristics of chia seed flour, how it’s made, and briefly cover the various health benefits associated with its consumption.
Table of contents
What is chia seed flour?
Chia seed flour is made from dried, ground chia seeds, producing a fine powder. The chia seeds themselves are native to Mexico, but have gained international popularity as a type of ‘superfood,’ popular among healthy eating advocates. By grinding the chia seeds into a fine powder, they can mimic wheat flour in a number of lower carb baked goods.
As a result, chia seed flour is often used to bake cookies and cakes, as well as a thickener for other cooking applications. For example, chia seed flour can be added to smoothies or shakes. This is because chia seed flour has absorptive properties, which means it can remove liquid from shakes, providing a thicker consistency.
When it comes to baking, chia seed flour is actually quite versatile. It can be used as a 1:1 replacement for regular wheat flour, or used in combination with other low carb flours. The exact mix will vary depending on the recipe requirements.
Is chia seed flour keto?
| Nutrition | per 100g | per 15g serving |
|---|---|---|
| Calories | 486 kcal | 73 kcal |
| Fat | 30.7g | 4.6g |
| Carbohydrates | 42.1g | 6.3g |
| Fibre | 34.4g | 5.2g |
| Protein | 16.5g | 2.5g |
Yes, chia seed flour is keto-friendly. That’s because its derived from chia seeds, which have a low carbohydrate nutritional profile. For example, per 15g serving, chia seeds only contain 6.3g of carbs, 5.2 of which is fibre. Overall, that means just over 1g net carbs per serving[1].
The high fibre and low net carb content means that chia seed flour has a negligible impact on blood glucose levels. As a result, it is unlikely to impact ketosis and can therefore be considered a keto food.
How to make homemade chia seed flour
Making chia seed flour at home is quite a simple process. All you really need is a decent quality blender and a bag of chia seeds. You can also opt to gently roast or fry (without oil) the chia seeds before blending, which helps to dry out the seeds and enhance the flavour.
After this, the seeds can be added to a blender and ground into a fine powder. The chia seed outer shell is quite soft, so doesn’t need to be removed before grinding.
It is important however, to consume the chia seed flour within 2 weeks. Generally, it starts to go off after 2-3 weeks, so the sooner it is consumed, the better. If you don’t want to use the chia seed flour immediately, add to an airtight container to help it last longer.
Nutritional benefits of chia seed flour
Chia seeds are a great food choice for any diet and consist of numerous compounds that are beneficial for your health. In addition to being high in fibre, chia seed flour is rich in key vitamins and minerals.
For example, chia seed flour contains significant amounts of B vitamins, particularly vitamins B1 and B3. Chia seed flour is also rich in the minerals magnesium, manganese and phosphorous. All of which are required for optimal health[2].
Chia seeds also contain a significant amount of healthy fat, primarily composed of unsaturated fatty acids. These are known as omega-3 polyunsaturated fatty acids and have been shown to produce a number of health benefits. These include a reduction in oxidative stress, protection against cardiovascular disease and benefits for obesity[2].
Where to buy chia seed flour?
You’ll be hard pressed to find chia seed flour in your local supermarket, so the next best option is to buy it online. Of course, making chia seed flour yourself is an option, and you’ll also find chia seeds are more readily available in UK supermarkets.
If you’d prefer to buy chia seed flour online however, I’ve added a few examples that are available to purchase online. (affiliate links)
Linwoods Milled Chia Seeds 200g
Nutrition per 100g:
Calories: 306 kcal
Fat: 35g
Carbohydrates: 34.2g
Fibre: 22.9g
Net carbs: 11.3g
Protein: 21g
Available at: Holland & Barrett
Description:
Linwoods milled chia seeds are ground into a fine powder that can be used in keto baking applications. It’s high in protein, fibre and omega-3 fatty acids.
Everyday Superfood Organic Milled Chia Seeds
Nutrition per 100g:
Calories: 434 kcal
Fat: 30g
Carbohydrates: 31.6g
Fibre: 29g
Net carbs: 2.6g
Protein: 24g
Available at: Amazon
Description:
Chia seeds milled into a fine powder for use in keto applications. Available in 200g, 1kg and 1.8kg packages.
Alternative flours
Chia seed flour is a great option for a low carb diet. It allows you to enjoy baked goods such as bread, while restricting your carbs in line with keto. Fortunately, there are numerous other keto flours that can be used as wheat flour substitutes.
So if you would rather try a different low carb option, take a look at some of the options below. These include the following;
