What are chia seeds

Top 5 health benefits of chia seeds

What are chia seeds and do they deserve their ‘superfood’ status? Registered nutritionist Jo Lewin highlights their nutritional benefits and reveals the evidence behind the health-claims.

What are chia seeds?

Chia seeds are the tiny black seeds from the Salvia hispanica plant. A member of the mint family, the plant originates from Central and South America. As an ingredient, the seeds are incredibly versatile. Of particular note is their ability to absorb liquid and form a gel, this means they can be used to thicken sauces, used as an egg replacement and make a sugar-free jam.

Discover our full range of health benefit guides and also check out some of our favourite chia seed recipes, from raw jam to chocolate chia puddings.

Nutritional benefits of chia seeds

A handful of chia seeds (25g) contains approximately:

• 122 kcal/508KJ
• 4.1g protein
• 2g carbohydrates
• 8.6g fibre
• 7g fat
• 158mg calcium
• 84mg magnesium
• 93mg iron
• 15mg zinc
• 68mg manganese

What are the 5 top health benefits of chia seeds?

1. May promote bone health

Chia seeds are a rich source of minerals, which are known to be beneficial for bone health, including calcium, magnesium and phosphorus. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk.

2. May be good for your heart and lower blood pressure

Including chia seeds in your diet appears to have cardio-protective benefits, this may be thanks to their poly-unsaturated fat content, high fibre levels and anti-inflammatory properties. Chia seeds and chia flour have also been found to lower blood pressure in those with hypertension, the effects were relevant for both medicated and non-medicated participants. However, it’s worth remembering that any dietary change needs to be accompanied by lifestyle and exercise modifications to have any appreciable benefit on heart health.

3. May improve blood sugar management

Studies examining the effect of chia seeds on blood sugar control in animals showed an improvement in insulin resistance. This was echoed by similar clinical studies examining the effects of bread made using chia seeds, on reducing blood sugar response in humans.

4. May reduce the risk of diabetes

The nutritional make-up of chia seeds, being rich in poly-unsaturated omega-3 fatty acids, protein and fibre, makes them especially suited for helping to stabilise blood-sugar levels. Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. However, there is no conclusive evidence to suggest chia seeds can directly reduce the risk of diabetes.

5. May improve digestive health

A handful of chia seeds (25g) supplies almost 9g fibre which makes a healthy contribution towards the daily recommended intake of 30g. Adequate fibre in the diet is important for digestive health and for maintaining a healthy gut microbiome. A diet rich in fibre lowers the risk of a number of diseases and also reduces all-cause mortality.

Are chia seeds safe for everyone?

On the whole chia seeds are well-tolerated, however, consuming too many in one sitting may cause abdominal discomfort, constipation and bloating. For this reason, it is important to drink adequate amounts of water, especially if the seeds have not been pre-soaked. Those with inflammatory bowel disease such as ulcerative colitis, Crohns disease or diverticulitis may need to regulate their fibre intake and limit their consumption of high fibre foods such as chia seeds.

If you are on medication for high blood pressure or diabetes you may need to moderate your intake of chia seeds because they may enhance the activity of your medication. Refer to your GP or dietitian for guidance.

Although nut and seed allergy are well-documented, allergy to chia seeds is rare.

If you are considering any major dietary changes, please consult your GP or registered dietitian to ensure you do so without risk to your health.

Chia seed recipes

This article was last updated on 2 February 2021 by Kerry Torrens.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

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What Are Chia Seeds?

Buying, Using, and Recipes

A one-time novelty toy turned into a health food trend when dietitians realized the benefits of chia seeds (beyond sprouting into fuzzy grass-like chia pets). High in omega-3 fatty acids, fiber, protein, and other nutrients, chia seeds appear on many lists of so-called «superfoods.»

Chia seeds are harvested from the flowering plant Salvia hispanica, a member of the mint family that grows wild in Central America, where the seeds were a major food source for centuries. It’s easy to slip the versatile seeds into your diet.

What Are Chia Seeds?

Chia seeds are nutrient-dense kernels with a slightly nutty flavor; you can eat the easily digested seeds whole or ground, dry, or soaked in liquid. «Chia» translates from the Mayan language as strength, and athletes worldwide eat them to enhance their energy and endurance.

How to Use Chia Seeds

The easiest way to add chia seeds to your diet is to sprinkle them straight onto cereal, yogurt, salads, or other dishes, adding a nice crunch and a slightly nutty flavor. You can also stir them into a smoothie or a glass of fruit juice. With just a little more effort, you can make chia pudding by adding liquid and a sweetener, and some fruit, nuts, or chocolate chips for flavor.

Stirred into water, chia seeds become gel-like, similar in texture to tapioca pearls with the same thickening ability. Chia seeds can be used this way as an egg substitute in vegan baking recipes. Chia frescas, made by combining chia seeds, water, lemon or lime juice, and sugar, is a popular drink in Mexico.

You can sprout chia seeds and use them as you would any microgreens, in salads, on sandwiches, or to garnish tacos, omelets, and other dishes.

What Do They Taste Like?

The mild nuttiness of chia seeds makes them quite versatile for both sweet and savory applications. Dry chia seeds add crunch but the texture changes dramatically as the seeds swell and become gel-like when you add them to liquid.

Chia Seed Recipes

The texture of hydrated chia seeds makes them especially appealing as a pudding, which can easily be customized with your favorite yogurt or milk and additions ranging from fruit to nuts to any variety of baking chips.

Where to Buy Chia Seeds

Health food stores and most grocery stores sell chia seeds. You can also order them from online grocery retailers. Look for a mix of the black and white ones; brown chia seeds are not yet fully mature and won’t contain the same high level of nutrients. They may also have a bitter flavor.

Because of their crunchy texture and nutty flavor, chia seeds are a common addition in commercially produced granola bars and cereals. They’re also frequently included in pancake and waffle mixes for extra fiber and nutrients.

Storage

Whole chia seeds can last for years stored in a cool, dry location. Ground chia seeds also have a long shelf-life, but it’s best to keep the flour in a glass container in the refrigerator or freezer. Soaked chia seeds stay good in the refrigerator for about a week, while sprouted chia seeds should be eaten within a few days.

Nutrition and Benefits

A 1-ounce serving of chia seeds (approximately two tablespoons) provides 138 calories, 4.7 grams of protein, 9.7 grams of dietary fiber, and 6.77 grams of polyunsaturated fat in the form of omega-3 fatty acids, which can help lower bad cholesterol levels and decrease inflammation.   Chia seeds are particularly high in calcium, with a 1-ounce serving providing 13.8% of the recommended daily value.   Chia seeds are considered a complete protein because they contain all nine of the essential amino acids you must obtain from food sources.   In addition, chia seeds are a good source of minerals such as magnesium, phosphorus, zinc, and manganese.

Chia Seeds vs. Flaxseeds

Chia seeds contain slightly lower levels of omega-3s than flaxseeds, but unlike flaxseeds, chia seeds do not need to be ground or milled in order to deliver their nutrition. Flaxseeds go rancid much more quickly and easily than chia seeds and must be kept in the refrigerator protected from heat, light, and air. Chia seeds generally cost more than flaxseeds.

Cautions

Because chia seeds are so high in fiber, it is recommended that daily intake be limited to 1 to 2 ounces. Higher doses may cause digestive upset. Chia seeds can interact with certain medications, including heart medications, high blood pressure medications, and even aspirin. Always consult your doctor before adding chia seeds to your diet.

Those with severe food allergies should try chia seeds with caution, especially people with allergies to other nuts or seeds.

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What are the benefits of chia seeds?

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Despite their small size, chia seeds are full of important nutrients.

Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

Remember the chia pets that were popular in the 1990s? Chia seeds are the same small seeds you used to grow an Afro in your Homer Simpson terracotta vase.

Share on Pinterest Chia seeds are rich in nutrients and fiber.

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains :

• 131 calories
• 8.4 grams of fat
• 13.07 grams of carbohydrate
• 11.2 grams of fiber
• 5.6 grams of protein
• No sugar

Eating once ounce of chia seeds each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.

Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the power of fiber

The United States (U.S.) dietary guidelines for 2015 to 2020 suggest that men under the age of 50 years should consume 30.8 grams (g) of fiber per day and women under the age of 50 years should consume 25.2 g per day.

For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation.

The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years.

Weight loss

Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss.

Chia seeds contain nearly 5 grams of fiber per tablesoon , and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.

However, evidence is scant. A review, published in the Journal of Obesity, concludes that “there is limited data to suggest the use of chia seeds for weight loss.”

Another study , published in Nutrition Research, concludes that, in overweight adults, chia seeds have “no influence on body mass or composition, or various disease risk factor measures.”

Treating diverticulosis

High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.

Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.

The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.

Cardiovascular disease and cholesterol

Increased fiber intake has been shown to lower blood pressure and cholesterol levels.

A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or “bad” cholesterol, as well as total cholesterol.

Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes

While there aren’t many studies on the effect of chia on blood glucose and insulin resistance, a 2017 study suggests that chia seeds may have the ability to convert glucose into a slow-release carbohydrate. This could have a positive effect on people with type 2 diabetes.

High-fiber diets are associated with a lower risk of developing diabetes, and eating high-fiber meals helps to keep blood sugar stable.

Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and detox

A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to fight heart disease

Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.

Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.

The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

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