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New Superfood: Chia Seeds?

chia frog.jpg

Chia seeds -- yep, the same ones that will eventually grow into one of those goofy chia pets if you encourage them--are being called the newest Superfood.

Are they any good for you? And what the heck do you do with them?

Chia Growing in Popularity

According to an article about Chia seeds in the San Jose Mercury News, these formerly obscure seeds are getting quite a bit more popular, especially after being endorsed by "Dr. Oz" from the Oprah Winfrey show.

Online orders are suddenly booming and health food chains are starting to carry them as well as many supermarkets.

Where Do Chia Seeds Come From?

They come from a plant relative of the mint called salvia hispanica, and the Aztecs used to eat them.

Apparently the seeds were known for increasing endurance--useful whether you're an Aztec warrior or a mother with three kids.

So What's So Good about Chia Seeds?

Chia seeds are high in:

Protein;
Fiber;
Magnesium,
Calcium, and, best of all,
ALA, a type of omega-3 fatty acid. (In fact chia seeds contain more Omega-3's than any other plant source, including flaxseed).

An ounce of chia seeds contains 137 calories, and will get you four grams of protein and 11 grams of fiber.

Research?

A lot of the health claims seem to come from looking at the nutritional profile of Chia seeds, rather than from actually studying what happens when people eat them.

But a 2007 study of 20 diabetics did show some impressive health benefits.

Patients who ate up to four teaspoons of chia seeds every day for three months:

reduced their blood clotting factors by 20 per cent;
reduced markers for inflammation by 30 per cent;
increased the levels of essential omega-3 fatty acids by 80 per cent; and
dropped six units in systolic blood pressure.

However, researchers were studying a particular kind of Chia variant called "salba." Salba seeds are white rather than the usual black, and the supplier of the seeds, Salba Nutritional Solutions, also just happened to be a sponsor of the study.

According to an interview with the lead researcher, Dr. Vladimir Vuksan, "one hundred grams of Salba contains as much omega-3 fatty acid as a 32-ounce Atlantic salmon steak, as much magnesium as 10 stalks of broccoli, as much calcium as 2½ cups of milk and as much iron as half a cup of kidney beans."

So What Do They Taste Like?

I was talked into to trying chia seeds by the health blogger MizFit. (Beware: she is very persuasive).

So with some trepidation I swallowed a spoonful of them and...

They kind of taste like nothing.

On the plus side, this makes them easy to sprinkle into other foods. You can make them into muffins or even drink them. On the other hand, they're not a snack you'd look forward to like some other healthy fats--say peanut butter or avocados.

Ways to Eat Chia Seeds

Add to oatmeal
Mix into hamburgers
Add to marinara sauce
Add to Chili and soups
Add to baked goods

Have you tried Chia seeds? How do you eat them?

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88 Comments

neil maycock

Wow what an interesting products. I had heard how some herbs contained alkaloids and could help a variety of illnesses. This start with Ephedra and we all know how what happened to this.

MizFit

thanks for the shout out.

Id love to hear if anyone knows about TOASTING them.

All the info Ive found states that it DIMINISHES the goo (which it does!) and does NOT take away from the ch-ch-ch-chia benefits.

any nay sayers?

Id love to hear.

Regina

I'd avoid heating them if they have a high omega-3 content since heat damages the fatty acids and makes them rancid.

I hear some people say the same about flaxseed, but I've never had a problem with my flax going rancid after being baked into things like granola.

Jen

WHen you research more about the Chia seed, you will notice that the anti-oxidents in the seed prevent it from ever going rancid. Plus with other oils that go rancid, thats only after being heated for a long period of some or sitting at room temp for a long period of time, if you cook with them (which only takes 30-60 minutes) would not be enough to make them go rancid. Now Chia oil on the other hand, is unstable. But cooking with ground up, whole, or gel form of the seed, it will not go rancid. In fact, if you grind up Chia and grind up Flax seed, the Flax seed will go rancid over time, but the Chia never does, b/c of the antioxidents.

Marcus

Chia will go rancid and especially if it is ground up, it just takes longer. I store ground chia in the fridge. Alpha linolenic acid (plant omega 3's) are temperature, light and oxygen sensitive, and while the antioxidants and the seed coat help to stabilize it, it isn't failsafe under all conditions. The whole seed is pretty stable probably for a year at room temp, but keep crushed, ground, or pressed oil in sealed refrigerated containers for storage. The more processed it is, the more control you need to have over it's enviroment.

I could not find if ALA (alpha linoleic acid (Omega 3)) became destabilized at a certain temperature (ie: cooking). Let me know if you guys find anything.

sdelama

did they go rancid on the Aztec warrios that carried them with them for long journies across the dessert to give them energy?

larry kelly

jen ---

very interested in your thoughts on antioxidants --- what is your source for your beliefs -- thank you

NaNa

toasting would probably be fine, but the raw foodists note that it will kill any live enzymes of the food.
(hence part of food dryers popularity. chia seeds
would be great in "crackers" that can be made in them.)

Never teh Bride

I'd try them, but I also love seeds! I think I'll wait until I can find them at my local Whole Foods, however.

Michael Joyce

I have been making chia fresca (chia seeds, water, lime, agave) for about two weeks and have noticed a BIG change in energy and overall clarity. I have never been as pleased with any "superfood" as much as I have been with chia. I noticed a difference in about seven days.

There are several sites telling how to make it. It is very easy. I make two tablespoons of chia per 8 ounces of water. I mix it, put it in the fridge for an hour and then add lime (for taste, mostly. chia has no flavor), and a little agave. Then I drink it down. I have this in the morning after breakfast and in the evening after dinner.

Try it and I think you will be very impressed.

sdelama

agave is not so good for you-check out you tube-Agave nectar is not healthy-just a sugestion...the chia fresca is awesome and doesn't really need a sweetner. And I use salba which is a more nutrient rich chia.

Here's to your health:)

Marianne Doty

I am new to Chia and am liking it for fibre as I have constipation issues. Can
you take TOO much? What do you think abut 3 T in water after brekky and
again after dinner? I have been taking it BEFORE breakfast and at BEDTIME.
Any ideas for me? Most appreciated. AND do you take the black or the white?

Mike H.

Are chia seeds sold as Salba? Is there any benefit to the chia seeds or is it only in the salba?

I raise an eyebrow whe researchers make statements like "one hundred grams of Salba contains as much omega-3 fatty acid as a 32-ounce Atlantic salmon steak". This implies that all omega-3's are the same. ALA is different than EPA and DHA in structure and in health benefits. You need oodles and oodles of ALA to convert into biologically significant amounts of what you get in marine sources that provide direct EPA/DHA.

I think salba is a formidable seed, although I'm not sure it's healthier than flaxseeds. Are there any lignans in salba? Not that I'm trying to pit one food vs. another, it's just people will jump and swithch on a whim when marketers make exaggerated proclamations about their products.

Margaret

Mike: (you posted at the same time as I).

Chia has not yet been evaluated for lignans. However, unlike flax, chia does not contain vitamin B antagonists, toxic glycosides(limarin), or other antinutritional factors. Also, because it is high in antioxidants, chia's shelf life is much longer. Finally, unlike flax seed, chia seed does not need to be ground to be digested.

You are, however, correct in stating that the short chain omega-3 fatty acids found in flax and chia must first be converted to long-chain EFA and DHA to be useful to the human body.

Mike H.

Thanks for the info Margaret - interesting stuff re; antinutrients. Has what you described been studied or is this a theorhetical model? ie. have their been animal studies showing reduced absorption of vitamins with flaxseed ingestion?

Good point about not having to grind salba, although you can buy pre-ground flaxseeds (Yes, they will go rancid if exposed to O2). Although I grind my own flaxseeds, there are limitations as I'm up earlier than the rest of my family and strangely enough, they don't like being woken up to the sound of a coffee grinder :)

Do they make salba oil too?

gail

how do i find your sight Margaret? I would love to see it!! Thanks and have an awesome day my friend!!

Carolyn

Could you direct me to your site? I love to read your posts...

Jen

Salba is just a very expensive brand of the seed. I believe they use the white seeds, the black seeds are better. There are cheaper brands. Try looking in different health food stores.

Margaret

I've been eating and blogging about chia seeds for over a year now. Visit my blog for some recipe ideas.

To answer some questions: toasted chia seeds are delicious and are as nutritious as raw seeds.

Whole Foods doesn't yet carry chia seeds, but the Vitamin Shoppe does, at least in New York.

Mizfit, if you call it "gel" instead of "goo," it will taste alot better, LOL. Actually, if you mix the seed with lemonade, the gel will absorb the lemonade flavor in a really good way. You'll easily learn to enjoy it.

One final word: Smoothies!!

Kristin Hanke

what is your blog address?

Crabby McSlacker

Margaret,

Thanks for all the additional info! Will have to check out the recipes. (I'm still going to call it "goo," however, because it's funnier that way--it's all MizFit's fault).

MizFit

because that damn MizFit is a CHILD, I say!

She'll utter anything for a cheap laugh.

love your site, Margaret.

JenS

Crabby is right -- the MizFit is extremely persuasive. If you visit her site be prepared to shell out (happily, I may say) for sometimes delicious, always healthy snacks. :)

Nice work following the chia trail a bit further yet.

Spectra

Um, weird...I don't know if I'd try these or not. Do you eat them as seeds or as the sprouts? I like alfalfa sprouts and bean sprouts, so maybe I'd like these sprouted. But if you can get all the health benefits from these seeds just by mixing them in with stuff, I may try that too.

This story reminds me of the time when I was a kid...I got a Chia Pet for Christmas one year and I got it to sprout and it got all "hairy". Well, my sister (who ate just about ANYTHING) decided to eat the "hair" off my Chia pet. Maybe she was on to something. I'll have to tell her about this study.

Willow

Spectra....I, too, was skeptical about EATING chia seeds, let a baggie given to me sit for a long long time. Finally tried them & LOVE them! I have several containers around my house (mainly b/c I'm too lazy to get up, lol) for easy access. One container I keep beside the bed for any nighttime digestive discomforts (reflux or just indigestion). Only one "drawback" I can say is; as a friend put it... they "stay with you" quite awhile...in your teeth, lol. But hey, prolongs the snack, n'est pas?

Mike H.

Just don't eat too many or you'll look like this:
http://www.flyingomelette.com/oddities/sab/chiahead.jpg

Jen

The link doesnt work, lol. But I imagine it was a funny picture something to do with the chia pet? In fact you can't OD on Chia like you can with Fish Oil.

Juniper

I grind a few tablespoons of salba, then mix the powder into a bowl of fat free yogurt. I then add fresh or frozen blueberries/strawberries and a dash of xylitol for taste. Man is it delicious! My kids love it, too.

I hope it's as healthy as they claim. :)

Angie

So......could these be used the same way I use ground flax? Like in my yogurt and smoothies and cookies?

MizFit

for sure, Angie!

I love mine in smoothies/on oatmeal and really like the fact that unlike flax seeds which need to be ground chia does NOT.

MizFit

Supplements Canada

Chia seens really have a lot of buzz these days. I have yet to try them, but I am looking forward to when I do. Based on the reading I have done, they truly seem to pack a lot of health value into one food. It will be interesting to see if this product stands the test of time.

SCal

I put them into my bottled water. It doesn't taste like anything, it grosses everyone out though.

chiachat

For more information about chia visit
www.elpeto.com/chiawflyer.pdf

Both white and black varieties of chia are available from El Peto products at reasonable prices.

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