Seeds of doubt: Why India's chia, pumpkin and flax obsession needs a hard look

India Today

a day ago

Walk into a trendy caf in Delhi or Gurgaon today, and you'll find this tucked somewhere on the menu: a 'superfood bowl' with chia pudding, flax granola, and a scattering of pumpkin seeds. These items are priced at anything between Rs 450 and Rs 600. The jars have travelled from Instagram grids to kitchen shelves, marketed as "passports to better health".advertisementTruly a seductive story.Chia comes with its omega-3s and antioxidants like quercetin, pumpkin seeds with zinc and magnesium for immunity, flax with lignans for heart health. Put together, they sound like nature's miracle cure but scratch beneath the marketing gloss, and the scientific verdict is far less glamorous.
A meta-analysis of randomised controlled trials on chia found no significant change in cholesterol or blood sugar levels. There were modest reductions in waist circumference and systolic blood pressure. Useful, yes, but far from the miracle claims. Similar caution applies to pumpkin and flax: small, specific benefits, not sweeping transformations.Mohini Mehta, a senior dietician from Narayana Superspeciality Hospital, puts it across clearly. 'Seeds are nutritious, but overconsumption can risk choking or high-calorie intake.'And yet, the marketing machine thrives. As one nutrition-savvy Redditor wrote, with more accuracy than irony: 'A lot of these one-ingredient panaceas are pseudoscience. Just enough science to make it seem legit.'SIDE-EFFECTS NOBODY PUTS ON A WELLNESS POSTERSeeds are nutrient-dense, but they come with footnotes, the kind rarely mentioned in influencer videos. For instance, chia's water-swelling properties, which marketers celebrate, can be dangerous if eaten dry, leading to choking or even esophageal blockage. Pumpkin and flax, high in oxalates, can aggravate kidney stone risk. Dr. Saurabh Mongia, a Harvard- and Stanford-trained gastroenterologist, puts it sharply - 'Never eat chia seeds dry. Soak them for at least 30 minutes, ideally overnight.'The seeds are high-fibre, which can trigger bloating, gas, and IBS flare-ups. Omega-3-rich seeds can also interfere with blood thinners, while lignans in flax may affect hormone-sensitive conditions. Dr. Anita Jatana, chief dietician at Indraprastha Apollo Hospital, is blunt as she maintains, 'Medication interactions, hormonal sensitivities, kidney stone risk — seeds may not suit everyone.'PANTRY STAPLE OR SOCIAL CURRENCYIn urban India, seeds have morphed from being foods to social signals. The mason jar of chia in your kitchen is no longer just a pantry item; it's proof that you're 'wellness-aware.'The elevation of seeds to near-mythical status mirrors the global superfood marketing ploy, which is to extract a single ingredient from its natural dietary context, give it an exotic story, and promise sweeping health fixes. It's a formula that sells especially to an aspirational middle class seeking quick health wins.advertisementBut doctors have warned that a teaspoon of chia won't undo years of sedentary living (the same applies for pumpkin and flax too!).BRING INDIA TO THE DINING TABLEIndia's own food heritage offers what global wellness trends often try to recreate. The National Institute of Nutrition (ICMR–NIN) has repeatedly affirmed that a diverse, predominantly plant-based diet with millets, pulses, seasonal vegetables, fresh fruit, nuts, and traditional oils remains one of the most balanced in the world.Our dals are known to deliver plant protein and fibre without the choking hazard and our leafy greens and jaggery bring minerals without a boutique-esque price tag. Mustard and groundnut oils provide healthy fats without Instagram hashtags. Dr Jatana agrees. She says, "The healthiest Indian thali isn't the one loaded with imported 'superfoods' but the one that's balanced, seasonal, and diverse.'The verdict? Chia, pumpkin, and flax are fine additions to a balanced diet taken in small, soaked, sensible amounts. But they're not your shortcut to health, and treating them as such is like expecting a garnish to replace the meal.- Ends