Health Benefits of Chia Seeds
What are Chia Seeds? Salvia hispanica, or the chia plant, is a species in the mint family that is native to Central America. The seeds of this herb are known as “chia seeds” and they have gained quite a bit of popularity in recent years. Not only are they gluten/grain free naturally, but a single serving is reported to have: As much calcium as a glass of milk More Omega-3s than a serving of walnuts As many antioxidants as blueberries. They give you tons of energy but also won’t keep you awake at night and are supposed to be great for weight loss. Because they can absorb many times their size/weight in liquid, they are great for avoiding dehydration during exercise or exposure to heat. Benefits of Chia Seeds Small but mighty, chia seeds have a variety of benefits (and a few cautions!) and are considered by many to be one of the healthiest foods on the planet. 1. They Are a Great Source of Protein The chia seed is a great plant source of protein, containing 4.7 grams of protein per ounce. They contain all eight essential amino acids, a rarity for a non-animal based food and are much higher in protein than many other plants. They still don’t compare
to animal-based proteins, but especially considering the other beneficial properties of chia seeds, they are worth consuming regularly. 2. Packed with Other Nutrients Don’t let their tiny size fool you… chia seeds are a big source of many nutrients! Just two tablespoons (about an ounce) contains 10 times the Omega-3s of an equal serving of walnuts, more iron than a cup of spinach and a host of other nutrients in smaller amounts. They are also a great source of beneficial fats, fiber and about as many antioxidants per serving as blueberries. In fact, chia seeds contain the highest level of Omega-3s of any known plant. It is important to note that they contain Alpha Linoleic Acid (ALA) form found in plant foods but not docosahexaenoic acid (DHA), the form found in fatty fish. The body can convert some ALA to DHA, but it is relatively inefficient at this process, so ideally, we should consume both ALA and DHA from food sources. 3. Support Digestion There are several unique properties of chia seeds that make them beneficial for digestion. They are an excellent source of fiber at 11 grams per ounce. In fact, of the 12 grams of “carbohydrates” found in chia seeds, 11 are from fiber, which is indigestible to the body and which does not raise blood sugar or affect insulin levels like other forms of carbohydrates. Essentially, the net carbohydrate in the chia seed is only 1 gram per ounce, making them a naturally low-carb and high-fiber food, with one serving providing the recommended daily amount of fiber. This fiber works as a pre-biotic in the digestive system, so while it isn’t digested and used directly, it feeds the beneficial bacteria in the gut and may help improve gut health. Chia seeds also have a unique ability to “gel” due to the soluble fiber content and the fact that the outer shell is hydrophilic and has the ability to absorb over 10x their weight in liquid. This makes them filling and satisfying. Researchers think that this gel action also occurs in the stomach, creating a barrier between carbohydrates and enzymes in the stomach which slows the conversion of carbohydrates into sugar. This may account for some of the reported endurance benefits of chia seeds. I’ve listed a few of my favourite recipes below that show how our family uses chia seeds, especially for breakfast. 4. Natural Appetite Suppressant Chia Seeds are often recommended for those who are trying to lose weight their ability to expand and slow digestibility helps keep a person feeling fuller longer. (Source)
Additionally, as a good source of both protein and antioxidants, they may nutritionally support the body in other ways that promote weight loss. Due to their hydrophilic properties, chia seeds also promote hydration, which is important for maintaining a healthy weight. Though the research is mixed on chia’s ability to directly promote weight loss, experts seem to agree that they are a great addition to a healthy diet and for those of us with kids who are hungry all the time, they are an easy (and filling) addition to many common foods. I love to serve some form of chia seed pudding for breakfast since it helps keep my kids full until lunch. 5. Promote Energy and Endurance The Mayans and Aztecs originally used chia seeds for their energy and endurance benefits. They were known as “Indian Running Food� and warriors and athletes often consumed a chia seed gel prior to their events to maintain energy and stamina. It turns out that these same benefits are just as applicable in modern times! In fact one study, found that a chia gel was as effective as energy drinks for maintaining athletic performance. In the study, participants were split into two groups. One group was given an energy drink, and another an energy drink/chia seed gel. Participants completed various running and endurance activities and their results were compared. The study found no difference in performance between the two groups and concluded that chia seeds were as effective as energy drinks in promoting athletic performance. If you really want to optimize performance, try making this natural homemade energy drink and adding chia seeds for some added benefits!
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