Chia seeds have earned their place as a pantry staple for health-conscious eaters. From smoothie bowls to overnight puddings, these tiny black-and-white seeds have been celebrated for their rich nutrient profile and versatility but according to Dr. Kunal Sood, MD, a Maryland-based physician who shared his warning in an Instagram video, the way you consume chia seeds matters just as much as the fact that you’re eating them. In some cases, eating them the wrong way could even be life-threatening.

Native to Central America, chia seeds have been part of human diets for centuries, once prized by the Aztecs and Mayans for their stamina-boosting properties. Modern nutrition science has confirmed what ancient cultures already knew, chia seeds are incredibly nutrient-dense. Just an ounce of chia seeds has about 10 grams of fiber, 5 grams of plant-based protein, and a high dose of omega-3 fatty acids. They’re also packed with antioxidants, calcium, magnesium, and phosphorus.

These nutrients work together to support heart health, improve digestion, aid weight management, and even help stabilize blood sugar. The seeds’ high soluble fiber content can slow digestion, keeping you full longer and helping regulate cholesterol levels but as Dr. Sood points out, the same qualities that make chia seeds beneficial can also create risks if they’re consumed improperly.

One of chia seeds’ most unique properties is their ability to absorb liquid. When placed in water or another liquid, they can expand to up to 12 times their original size, forming a gel-like coating. This is the magic behind chia pudding and the reason why chia seeds are a go-to thickener in vegan recipes.

However, this expansion ability isn’t just a kitchen trick, it also happens inside the body. If the seeds are eaten dry and then encounter moisture in the throat or digestive tract, they can quickly swell, potentially creating a blockage.

Dr. Sood warns, “Chia seeds absorb a lot of liquid — sometimes up to 12 times their weight. That’s why you should never eat them dry and immediately chase them with water. They can expand before reaching the stomach and get stuck, especially if they clump together.”

In his video, Dr. Sood referenced a rare but alarming case of a 39-year-old man who swallowed a tablespoon of dry chia seeds, followed by a glass of water. Instead of passing smoothly into the stomach, the seeds expanded and gelled together in his esophagus, blocking his airway. Emergency medical intervention was required to clear the obstruction.

While such cases are uncommon, they illustrate the importance of understanding how chia seeds behave once ingested — and why preparation matters.

Why Soaking Chia Seeds Makes Them Safer?

Soaking chia seeds before consumption not only prevents dangerous blockages, but it also enhances their digestibility. When seeds are pre-hydrated in water, milk, or juice for about 10–15 minutes, they fully expand outside of the body. This means they arrive in your stomach already in their gel form, reducing any risk of swelling mid-swallow.

Pre-soaking also starts to break down the seeds’ outer shell, making it easier for your body to access their nutrients. The gel-like texture they form slows down carbohydrate absorption, which can help keep blood sugar levels steady.

Best Way To Eat Chia Seeds

For most healthy adults, chia seeds are perfectly safe when prepared properly. Dr. Sood recommends starting with small amounts — a teaspoon or two — especially if you’re not used to a high-fiber diet. Too much too soon can lead to bloating, gas, or constipation, because chia seeds absorb moisture from your digestive tract.

Hydrate. If you blend chia seeds into smoothies, oatmeal, or yogurt, ensure that there's sufficient liquid for them to soak up. If you're including them in baked foods, the moisture in the batter is often enough, but you must drink plenty of water during the day.

Individuals with certain medical conditions — including swallowing disorders, narrowing of the gastrointestinal tract, or a history of esophageal strictures — ought to be particularly careful and consult their physician prior to incorporating chia seeds into their nutrition.

How To Add Chia Seeds in Everyday Eating?

After being soaked the right way, chia seeds can be incorporated into endless dishes. Some of the most popular include:

• Overnight almond milk chia pudding with fresh fruit
• Blended with smoothies for added nutrition and thickness
• Topped on yogurt or oatmeal
• Added to salad dressings as a natural thickener
• Baked in vegan recipes as an egg substitute (1 tablespoon chia seeds + 3 tablespoons water = 1 "egg")

Since they're almost flavorless, chia seeds lend themselves to both sweet and savory recipes.

Chia seeds are a nutritional powerhouse, delivering a concentrated amount of fiber, healthy fats, protein, and antioxidants in an extremely small package but as Dr. Sood’s warning makes clear, their super-absorbent nature means they must be handled with care.

Never eat large spoonfuls of dry chia seeds and wash them down with liquid. Instead, soak them first to prevent dangerous swelling in the throat or esophagus. Pairing chia consumption with adequate hydration will not only keep you safe, but also maximize the seeds’ digestive and nutritional benefits.

With chia seeds, it’s not just what you eat it’s how you eat it. Prepared properly, they can be a safe, delicious, and versatile addition to your diet. Handled carelessly, they can pose risks that are entirely avoidable.

Have you heard yet? The Breast milk ice cream by OddFellows and Frida is the hottest talk of the town. While the ice cream is actually not made with real breast milk, the taste is said to mimic it. It is a bit sweet, a bit salty and has hints of honey with a "dash of colostrum", states Frida's website. According to Frida's official press release, the company wanted to answer the question that everyone "secretly wondered": What does breast milk actually taste like?

The Press Release read, as published by People, "The ice cream will be a pitch-perfect representation of the sweet, creamy, nutrient-packed goodness we’ve all wanted to try but have been afraid to ask about. It will include some of the same nutrients — fats (Omega-3 brain fuel!), carbs (energy-boosting lactose), important vitamins (iron, calcium, vitamins B and D, and zinc), plus lots of H2O for hydration."

While the ice cream may not have been made from actual breast milk, many adults consume breast milk for purported health benefits. As per a 2015 study published in the Journal of the Royal Society of Medicine, adults are buying breast milk from online market. It is marketed as "super food" and has emerged as a craze among adults.

The study notes: "While breast milk has long been promoted as optimal for infant nutrition, among CrossFit, BodyBuilding, Palaeo and other fitness communities, fetishists, chronic disease sufferers and even foodies, breast milk is in demand. In the UK, breast milk ice cream is for sale. In the USA, a lollypop company sells a breast milk-flavoured sweet. Primarily, though, the milk is sold in its raw state, ready to drink."

But, is it really that necessary for adults to consume this "super food" made for the babies? Do fitness freak really need breast milk for muscles? To know answers to these questions, we spoke to Ms Edwina Raj, Head of Services, Clinical Nutrition & Dietetics at Aster CMI Hospital, Bengaluru.

Raj says that there is no scientific evidence that breast milk provides unique muscle gain or recovery benefits for adults beyond what regular protein sources offer.

Is Breast Milk For Adults?

"While it [breast milk] contains proteins, carbohydrates, fats, and growth factors ideal for infants, the protein content is relatively low compared to whey, casein, or plant-based protein powders commonly used by athletes. Claims that breast milk boosts performance often stem from its association with growth-promoting compounds for babies, but these do not have the same impact on fully developed adult bodies," explains Raj.

For adults, the muscle gain actually relies on adequate protein intake, balanced diet and proper training.

Do Adults REALLY Need This "Super Food"?

The main claim that makes breast milk so enticing even to adults is that it provides all essential nutrients for one to sustain. However, explains Raj, the nutrients in breast milk can be matched. Though, she agrees that it cannot mimic the benefits of immunonutrients. However, Raj says that other key components like proteins, healthy fats, carbohydrates, vitamins, minerals, and beneficial compounds are all readily available in a balanced diet.

For example, high-quality protein from eggs, dairy, lean meats, legumes, and whey supplements can exceed breast milk’s protein content, while omega-3 fatty acids from fish, flaxseeds, and walnuts offer equal or greater heart and brain benefits. Vitamins and minerals found in breast milk can be obtained from fruits, vegetables, whole grains, and fortified foods. Even immune-supporting and gut-friendly compounds can be obtained through probiotics, prebiotics, and nutrient-rich foods.

Raj says, "[Breast milk] it doesn’t offer any essential nutritional benefits to healthy adults that they can’t get from regular foods or supplements. Its proteins, healthy fats, vitamins, and minerals can all be obtained from a balanced diet, and the immune-boosting antibodies in breast milk are most effective for developing infant immune systems, not fully matured adult ones."

Hygiene Issues

For products like breast milk ice cream, strict hygiene and safety checks are essential to ensure it’s safe for adult consumption.

Raj notes that the donor must be screened for infectious diseases such as HIV, hepatitis B and C, syphilis, and other transmissible illnesses, similar to blood donation protocols.

Although breast milk flavoring ingredient may be of small amount but the milk should be collected using sterile equipment, handled with gloved hands, and stored at safe temperatures to prevent bacterial growth.

"Pasteurization is crucial to kill harmful bacteria and viruses without significantly altering nutritional content. Production facilities must follow food safety regulations, including contamination control, regular microbial testing, and proper labelling," she says.

Consumers should only source such products from regulated, tested suppliers, as untested breast milk can carry serious health risks for adults.

Talking about the breast milk flavoured ice cream, she says, "Breast milk flavored ice cream can shock the consumer yet cannot be superior to what a balanced adult diet can provide, and the immune-boosting properties mainly benefit infants, for its benefit in adults are yet to be studied."

"As long as it’s made under strict safety standards, it can be a quirky treat but not a game-changer in adult nutrition," she says.

What if we tell you that a naturally occurring molecule can do wonders like Ozempic, but without the side effects. Hard to believe, isn't it? However, Stanford Medicine researchers have found a molecule that acts similar to semaglutide, by suppressing appetite and reducing body weight. The trials on animals have also shown that it worked without some of the drug's side effects, including nausea, constipation and significant loss of muscle mass.

The paper was published on March 5 in Nature, and led by Laetitia Coassolo, PhD, Kartin Svensson, assistant professor of pathology.

What Is This Naturally Occurring Molecule?

This newly discovered molecule is BRP. This acts, though, in a separate pathway, but has similar metabolic effects. It can activate different neurons in the brain and offer a more targeted approach to body weight reduction.

Stanford Medicine's release quoted Svensson, PhD, who explained, "the receptors targeted by semaglutide are found in the brain but also in the gut, pancreas and other tissues. That’s why Ozempic has widespread effects including slowing the movement of food through the digestive tract and lowering blood sugar levels. In contrast, BRP appears to act specifically in the hypothalamus, which controls appetite and metabolism.”

Svensson has also co-founded a company to launch clinical trials of the molecule in humans in the near future.

How Was The Study Conducted?

This study would not have been possible without the help of AI, notes the release. Researchers used AI to sift through dozens of proteins in a group called prohormones.

Prohormones are molecules that do not do anything on their own at first. They become active only after being cut into smaller pieces, called peptides, by other proteins. Some of these peptides then act as hormones, controlling important functions in the body, such as energy use in the brain and other organs.

Each prohormone can be cut in different ways, producing many possible peptides. Among these, only a few actually work as hormones, while most are just byproducts of protein breakdown. Traditional lab methods make it hard to find the useful peptides in this mix.

The researchers focused on an enzyme called prohormone convertase 1/3, which cuts prohormones at specific points in the amino acid chain. This enzyme has been linked to obesity in humans. One of the peptides it produces is GLP-1, which helps control appetite and blood sugar levels.

The drug semaglutide works by mimicking GLP-1. The team wanted to see if there were other peptides from this enzyme that also play a role in energy metabolism.

To do this, they created a computer program called Peptide Predictor. Instead of manually sorting through proteins, the program scanned all 20,000 human protein-coding genes to find likely cutting sites for prohormone convertase 1/3. They focused only on proteins that are secreted outside the cell, a key feature of hormones, and that had at least four cutting sites. This narrowed the list to 373 prohormones.

The program predicted that these could produce 2,683 unique peptides. The team then looked at those most likely to act in the brain and tested 100 of them, including GLP-1, on lab-grown nerve cells.

GLP-1 increased cell activity about three times compared to normal cells, as expected. But one small peptide, just 12 amino acids long, increased activity tenfold. They named it BRP, based on the name of its parent protein BRINP2.

What Did The Result Reveal?

Tests on lean mice and minipigs showed promising results. An injection of BRP before feeding reduced food intake by up to 50% over the next hour. In obese mice, daily injections for two weeks led to an average weight loss of 3 grams, mostly fat, while untreated mice gained about 3 grams. The treated mice also had better blood sugar control.

Importantly, BRP did not change the animals’ movement, water intake, anxiety levels, or digestion. It also works through different brain and body pathways than GLP-1 or semaglutide, which could make it useful for people who do not respond well to those drugs.

What's Next?

Researchers now want to find the exact cell receptors BRP binds to and figure out how to make its effects last longer in the body. If it proves safe and effective in humans, BRP could offer a new option for treating obesity.

The study was a collaboration between scientists at the University of California, Berkeley, the University of Minnesota, and the University of British Columbia.

As the U.S. Food and Drug Administration (FDA) moves to ban certain synthetic food dyes, consumers are turning their attention to natural options. One vibrant contender is blue spirulina, an eye-catching, plant-based pigment that has found its way into smoothies, candies, beverages, and even gourmet salad dressings.

The History and Science Of The Color

Blue spirulina is an extract of green spirulina, a type of blue-green algae classified as cyanobacteria. Its intense color comes from phycocyanin, a potent antioxidant not found in land plants. While spirulina itself has been consumed in various cultures for centuries, the blue variety gained FDA approval as a food color additive in 2013 for use in candy and gum.

Approval has since expanded to include non-alcoholic drinks, condiments, dairy alternatives, seasoning mixes, salad dressings, and certain low-alcohol beverages.

NASA once studied spirulina as a space food supplement, thanks to its nutrient density and antioxidant properties. However, dietitians caution against assuming blue spirulina is a nutritional powerhouse in large doses. “There are some benefits, but the hype is largely due to its Instagram-worthy color,” says Caroline Thomason, a Washington, D.C.-based dietitian, as reported by USA Today.

Safety and Regulation

Any color additive sold in the U.S. must undergo FDA evaluation before hitting the market. The agency’s approval indicates that the benefits outweigh potential drawbacks, but does not guarantee absolute safety. Blue spirulina is classified as a color additive exempt from certification, meaning each batch does not require individual testing before sale.

This exemption raises quality concerns. Harvard Health notes that products can vary in purity, and some may not contain the promised levels of spirulina. Contamination is another risk. Between 2018 and 2020, three blue-green algae products—two supplements and one beverage—were recalled for containing unsafe levels of microcystins, natural toxins that can damage the liver and kidneys.

“It’s generally safe in small amounts, though the quality can vary between brands,” says Thomason. “Choose a reputable source to avoid contamination with heavy metals or toxins, which can happen in poorly regulated algae products.”

Nutritional Value and Limits

While whole spirulina offers a rich profile of protein, vitamins, and minerals, the blue extract contains fewer nutrients. Still, it delivers antioxidants that may help reduce inflammation, similar to those in blueberries or red cabbage.

Adding blue spirulina to foods and drinks can be a fun way to experiment with color and flavor. However, Thomason warns that treating it like a miracle superfood can backfire. “As with any trendy health ingredient, going overboard might lead to nutrient gaps or an unhealthy fixation,” she says.

With the FDA’s crackdown on synthetic dyes, blue spirulina stands out as a visually stunning, naturally derived option for coloring foods.

If you plan to incorporate it into your meals, do so occasionally, and after consulting an expert and source it from trusted brands.