New Superfood: Chia Seeds?
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?
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 too.
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: Well, There's at Least a Little Bit
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.
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.
Would any of you try Chia seeds? What do you think of "superfood" claims generally?
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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.
Replythanks 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.
ReplyI'd avoid heating them if they have a high omega-3 content since heat damages the fatty acids and makes them rancid.
ReplyI 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.
ReplyWHen 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.
ReplyChia 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.
ReplyI 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.
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.
ReplyI 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.
ReplyAre 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.
ReplyMike: (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.
ReplyThanks 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?
ReplySalba 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.
ReplyI'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!!
ReplyMargaret,
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).
Replybecause that damn MizFit is a CHILD, I say!
She'll utter anything for a cheap laugh.
love your site, Margaret.
ReplyM.
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.
ReplyUm, 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.
ReplySpectra....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?
ReplyJust don't eat too many or you'll look like this:
Replyhttp://www.flyingomelette.com/oddities/sab/chiahead.jpg
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.
ReplyI 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. :)
ReplySo......could these be used the same way I use ground flax? Like in my yogurt and smoothies and cookies?
Replyfor 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
ReplyChia 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.
ReplyI put them into my bottled water. It doesn't taste like anything, it grosses everyone out though.
ReplyFor 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.
ReplyI heard about chia a month or so ago and decided to try them. My local health food store had not heard of them, so I bought a bag of the black seeds at www.chiaseedandoil.com since they were cheaper yet have the same quality as the white. The total cost was about 14.00 and that included shipping. It was a 24 oz bag which is lasting a long time. I like the fact that it does not have to be refrigerated nor ground. I put them in smoothies, sprinkle into my cereal, on fruit, and whatever else I want. BTW, Margaret, what is your website. I would like to look at your recipes for chia seeds.
ReplyWow! I just returned to the website where I bought my last bag of chia seeds and they have gone up quite a bit. Too bad:( They had such a good deal on them before.
ReplyI have to admit... curiosity got me to order not only some Chia seeds the other day, but also some hemp seeds. I do make smoothies at least once a day, so thought they might work nicely in that as a change from flax meal. And I'd probably try them in oatmeal too.
It's more that I just want to try something new.
ReplyJanice...
There supposedly *is* a difference between the white and black - in fact, it is only the *white* that are called 'salba', as far as I can tell...
MizFit? Margaret? Can either of you confirm or deny? Any studies to back up the claim?
Thanks!
ReplyChia naturally is a mix of black, brown & whitish-grey seeds - and is what is known as "black chia". By selectively breeding out the white seeds, growers have been able to offer the market "white chia" as well as the original "black". The difference nutritionally is very minor and is mostly just a personal preference.
El Peto Products offers both black Chia & white Chia
ReplyLots more info at www.elpeto.com/chiawflyer.pdf
No diffrence except the price. just an advertising gimmick to raise the price. Confirmed by dr. david williams.com don't be fooled by the lable organic either all chia seeds are organic.
ReplyIdeally the best chia seeds to get are the ones that aren't milled and are micro fractioned. IF the chia seed gets milled it can lose almost all of its nutrients. Only the best chia products actually show the nutrition facts table on the product. If the product doesn't show the actual nutrition facts who knows what the actual ratio are of all the nutrients you are taking in.
ReplyWhat is the difference in chia and signature grain, and is one more efficient healthwise than the other.
ReplyWell I went to the site Janice posted and they are closed due to them going to South America to do research or whatever...lol...oh well :)
ReplyIsn't it true that there are some crops of Chia that are not grown with any standards for human consumption... meaning the chia seeds in your chia pet are not something you should just pick up and eat but that you should be sure what you are consuming has been handled with care.
Also, there are so many "brands of chia" out there how can you be certain whose brand is going to give you the best nutrients.
Since Dr. OZ says you should "chew" the seed... being milled meaning losing nutritional value cannot be true. If this were the case why would you be able to purchase chia oil that has many of the same benefits as eating the seed.
I worry about how many "experts" there are out giving advice and not really knowing what's "best".
Personally I'll wait until Dr. Oz posts more on his website and follow that. He has already stated on numerous occassions that he is NOT going to support any one brand of Chia seed. Which leads me to believe his advice will be unbasis and based on facts. .
ReplyYou're right, being milled, or ground up does NOT make the seed lose any health properties. I know with certain products, such as flour and wheat, once it is ground up it starts to lose its health properties and losses its ability to absorb properly and function properly in the body. However that is NOT true with the Chia seed.
ReplyOn the contrary. It DOES lose some of its health benefits. According to Salba, anyway. I called Salba directly and they told me the ground stuff isn't as potent as the whole seed. It loses some of its potency in the process. Take it for what it's worth. I know some people say "you're paying for the name when you buy Salba" but I've been taking 2 TBS a day for only 6 days now and into the 3rd or 4th day I noticed joint improvement. No lie. I can't wait to see what the following weeks/months bring!! If there are cheaper seeds out there I won't be buying them. I'd rather stick to something I know is working and pay a little more.
ReplyI saw an ad for Salba , googled "chia" and got a world of info. I bought some white chia online. The website also offered "chia flour" but I figured I'd make my own in my coffee grinder for less money. Did and made muffins. They are delicious. Ive copied a lot of info for my doctor's visit on the 25th. I'm diabetic and we'll see what happens to my blood glucose. My doctor's wife is a nutritionist and I'm anxious to see what she has to say. More in two weeks......
ReplyAlice,I have lots of the black and white chia seeds. Do you think it would work to grind that up to make chia flour? I am so looking forward to getting away from processed wheat flour in my foods.
ReplyTry www.superseeds.ca! I have recently ordered from them and am super happy! They shipped quick and had the added benefit of providing a bullet,which I fill and bring to work each day.... www.superseeds.ca
ReplyI also tried superseeds funny enough! Also a great and simple experience... They had flour, white seeds and black seeds available... I also use the bullet, which help me make my day's meals more healthy! I feel the seeds help reduce the risks to the diseases listed above!
ReplyDid you know that Chia seeds have a natural satiability property. This creates a since of fullness and helps you diet naturally. It generally will take 2 or more tablespoons of Chia Seeds. We found Chia Seeds and this information at www.nuchiafoods.com. Let me know if this works for you.
ReplyHey guys,
If you all like the chia seeds, which are by the way amazing, then you will love this. Nuchia Foods Corporation has come out with a Chia seed flour. Ok..I don't know if any of you have tried baking gluten free, but it is not easy. Because you have to mix you flour and add a binder. The chia seed flour by Nuchia foods is certified gluten free and you do not have to add any binder to it. You can substitute one for one in any wheat flour recipe. It is really a big deal, I have made the most amazing chocolate chip pecan cookie and some yummy chocolate fudge brownies, and my family loves it, and it is gluten free. Nuchia foods has a whole line of chia products, and if you guys want to just have some more facts about Chia sees and the nutritional benefits go to www.nuchiafoods.com. I learned a lot from this website, and the flour is amazing.
ReplyI always wondered if chia sprouts better absorbed in the body (nutritionally) than chia in flour or seed form?? Please answer quickly as this is for a friend who had been diagnosed with a breast cancer
ReplyHi All...
ReplyJust a note to let you know I purchased CocoChia™ Snack Mix. From Living Fuel LivingFuel CocoChia is the ultimate snack fuel—nutritious, anti-microbial, and energy boosting. Rich in medium chain triglycerides (MCTs) and Omega-3s, it blends the finest organic coconut and chia seeds into a tasty, quick-energy fuel that’s ideal for athletes, dieters, and diabetics alike. Grab a couple of tablespoons to sustain you during a hard workout or carry you through those afternoon munchies. It also makes a light yet filling snack before bedtime. It is GREAT!...They also sell a Bar which is yummy too!....I have lost 12 pounds since mixing the snack mix in shakes and have TONS of energy...I work 12 hours a day and never felt so good...I also have a slow thyroid and still feel soooo much better! Hope this helps...Debbie~~
chia seeds are seriously awesome! i eat them everyday sprinkled on my cereal in the morning and usually i sprinkle a little on my salad at night. i get mine from www.thechiaseed.com because they have a bunch of great info and good prices too! nice post btw
ReplyI have been on the Chia seed for about 2 weeks now as well and just love it!! I have been drinking mine with vitamin water and do not mind but everyone I have been having try it that way hates it. I have enjoyed reading all of your imput. How much are you all paying for a months supply?
ReplyIs it a gel by the time you drink it? Texture might the only reason they don't like it. It doesn't really have a taste at all. Or maybe thats why they don't like it, lol, theres no flavor.
ReplyMuch better price at nutsonline.com,about $32 for five pound bag.
Replyplease check us out at www.ryanjulie.lifemax.net
ReplyI am totally new to Chia and just ordered some off ebay, prior to finding these other places. So, you just put the seeds in a water bottle and they suspend there? They don't disolve into it? Can you just put a tablespoon of seeds in your mouth and chase it with a large glass of water? I really like the no gluten factor. I bake bread and would love to try this out. It's worth a shot! I paid $20US including shipping for a pound. I will have to check out the Canadian sites in the future. Thanks for all the info!
ReplyFor links to lots of chia recipes, go to www.chiativity.org/recipes/
I'm going to post a link back to this post, because this conversation is terrific!!
ReplyI am very thin and would love to gian weight, will my chia seeds prevent me from snacking alot? it's hard enough to maintain any sort of body fat, my metabolizim is fast and i really depend on my carbs. What should i do??????
ReplyInteresting discussion. Michelle, you may want to look into another superfood known as "beer" for increased carb intake.
LOL. Just kidding. I used to love beer, but there's no getting around the fact that alcohol is a poison. For those with sluggish metabolism or sedentary lifestyle, it really packs on the pounds (mostly in the form of belly fat).
BTW, I just called Whole Foods in my area and they carry Chia seed now (whole and ground) so I'm getting some today!
ReplyJust wanted to share my favorite way to consume chia seeds. We soak them for a few minutes, then blend them with fruit, cinnamon, and honey. Use enough water to blend plus the soak water. Blend and eat. It's delicious, nutritious,and very satisfying for several hours.
Replydoes anyone know do chia seeds need to be ground up or eaten right out of the bag to be absorbed?
ReplyYou can eat them right out of the bag, if you wish. The Aztecs used to carry them in a pouch by their side and would chew on them and then drink some water. It's important to have enough water in your system, if you eat them like this, because they absorb 9 or tens times their weight in water.
As I mentioned in another comment, they work wonders.
Just for the record, I don't sell them or have any commercial connection with them. I just drink chia fresca and love it's benefits.
ReplyHi there! I am brand new to this board and about a week into chia consumption. I actually really like the texture of the gel when mixed with a thick juice, lol! But had a quick question... I have been hearing a lot about both apple cider vinegar benefits and chia seed benefits and am wondering if it would be a bad idea to use both at once? Not necessarily in the same beverage, but just in general... any thoughts? I am extremely new to this sort of thing and am wanting to get some insight. Thanks!!
ReplyFlaxeed is "gooey" too when soaked in water. That gel like, slimey texture makes for a good egg replacer. I expect chia gel would make an excellent egg substitute as well.
Reply