Chia Seeds: Nutritional Benefits, Uses, and Cautions for Health

October 21, 2023

Nutritional Power of Chia Seeds: Health Benefits, Usage Tips, and Potential Cautions for a Balanced Diet

The Chia Seed: A Superfood or Marketing Hype

Chia seeds are often promoted as a “superfood” or functional food, although these terms are more commonly used for marketing purposes rather than being embraced by nutrition experts. These experts recognize that there’s no magic solution or substitute for a healthy diet.

Functional foods are those that claim to provide benefits beyond basic nutrition, such as reducing cholesterol levels or promoting gut health. Chia seeds are often categorized as functional foods. They’re frequently added to less nutritious items like baked goods and snacks to make them more appealing to health-conscious consumers. The health claims associated with these seeds encompass appetite and weight reduction, triglyceride lowering, and improved blood sugar control for individuals with type 2 diabetes.

A Rich History and Nutritional Profile

Chia seeds are derived from the Salvia hispanica L. plant. The seeds have a long history, dating back to 3500 BC, as a major food crop in Mexico and Guatemala. They were even offered to Aztec gods in religious ceremonies.

Chia seeds are a nutrient-rich source, providing polyunsaturated fats in the form of omega-3 fatty acids, fiber, protein, calcium, phosphorus, zinc, and various trace minerals. Two tablespoons of the seeds, equivalent to about 1 ounce or 28 grams, contain approximately 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% of the recommended daily allowance (RDA) for calcium, trace minerals like zinc and copper. Significantly, they stand out as the richest plant source of omega-3 fatty acids, and they’re classified as a complete protein, containing all nine essential amino acids.

Chia seeds contain several components that, when incorporated into a balanced plant-based diet, may assist in preventing various chronic diseases. Researchers are particularly interested in the high content of alpha-linolenic (ALA) fatty acids in the seeds. About 60% of the oil in chia seeds consists of these omega-3 fatty acids.

Omega-3 fatty acids have demonstrated beneficial effects on cardiovascular health in animal and human studies. The seeds are effective reduce cholesterol levels, regulation of heart rhythms and blood pressure, prevention of blood clots, and the reduction of inflammation. The fiber in the seeds primarily consists of soluble fiber and mucilage. These fibers may help lower LDL cholesterol and slow down digestion, potentially preventing spikes in blood sugar levels after meals and promoting a sense of fullness.

Research Findings

A large cohort study in China, comprising more than 63,000 individuals, found that those with the highest intakes of omega-3 fatty acids from both seafood and plant sources had a 17% reduced risk of cardiovascular mortality. Few cohort studies have included ALA plant sources of omega-3, but these oils are relatively common in the Asian diet. The Nurses’ Health Study discovered a 40% reduced risk of sudden cardiac death in women with high ALA intake. In another study, the Cardiovascular Health Study cohort, involving over 5,000 men and women aged 65 and older, found a 50% lower risk of fatal ischemic heart disease. Food sources of ALA in these studies included whole grains, cooking oils, legumes, and soy.

Animal studies have indicated that these seeds can positively influence cholesterol levels, weight loss, and increased satiety. However, literature reviews and controlled human trials haven’t definitively shown a specific benefit of it on various cardiovascular risk factors, including body weight, blood pressure, lipid levels, blood sugar, and inflammation. These findings support the idea that the seeds may not act in isolation to promote human health.

Despite their small size, the seeds offer a wealth of nutritional benefits. They’re an excellent source of various nutrients, such as fiber, protein, minerals, and B vitamins. Chia seeds are also rich in antioxidants, like polyphenols, which combat free radicals that can damage cells. These free radicals occur naturally in the body and can result from exposure to harmful substances like alcohol, cigarette smoke, pollution, and radiation.

Health Benefits

Although research into the health effects of chia seeds is still in its early stages, the initial results appear promising. It’s crucial to recognize that the seeds are just one element of a healthy diet, and they should be integrated into a balanced nutritious foods.

Some of the potential benefits of chia seeds include:

Enhanced digestive function: Research suggests that chia seeds can boost the absorption of vitamins and minerals in the gut. The seeds can also promote the growth of “good” gut bacteria. Their high fiber content may also help alleviate constipation.
Assistance with weight loss: Consuming chia water (chia seeds mixed with water) may reduce overall food intake. Chia seeds expand upon contact with liquid, occupying space in the stomach which results in reduced hunger and weight loss. However, it’s essential to exercise caution, as excessive chia seed consumption without sufficient water intake may lead to digestive issues like constipation, bloating, and gas.
Prevention of chronic diseases: Preliminary research indicates that chia seeds may contribute to the prevention of chronic conditions such as heart disease, diabetes, obesity, and possibly cancer. Some human studies suggest that chia seeds can:

Reduce inflammation.
Improve blood sugar control.
Lower blood pressure.
Increase levels of omega-3 fatty acids in the bloodstream.
Decrease triglycerides.

Nutritional Advantages

Chia seeds have a multitude of nutritional advantages, being high in omega-3 fatty acids and fiber. The seeds provide a similar amount of omega-3 fatty acids as ground flaxseed, specifically in the form of alpha-linolenic acid (ALA). This can be beneficial for weight loss. The seeds also stand out as an excellent source of fiber, which can contribute to heart health, lower cholesterol levels, and promote digestive well-being. Fiber takes longer to digest, which helps you feel full for longer periods, potentially aiding in weight loss and reducing the risk of developing diabetes or heart disease. Consuming a fiber-rich diet has also been associated with a decreased risk of colorectal cancer.

However, not all studies are in agreement. For example, one study examined risk factors for disease in 76 individuals with overweight or obesity. Participants were given the seeds or a placebo supplement mixed with water twice a day for 12 weeks. The researchers found no differences between the groups in terms of weight, cholesterol levels, blood pressure, or inflammation. More research is needed to fully understand the health benefits of chia seeds and the optimal daily intake.

A standard serving of dried chia seeds amounts to roughly 2.5 tablespoons, providing 140 calories, 5 grams of protein, 10 grams of fiber, 12 grams of carbohydrates, and 9 grams of fat, with 8 grams being heart-healthy fats.

Incorporating Chia Seeds into Your Diet

If you’re looking to incorporate the seeds into your diet, consider starting with a basic chia pudding. You can also add them to smoothies or your morning oatmeal. The seeds have a texture similar to tapioca, making them a versatile ingredient in various recipes. The recipes include berry chia seed jam, coleslaw with raisin reduction, guacamole, chia seed pumpkin pudding, holiday zinfandel chia onion relish, and perfect chocolate chia pudding. If you’re not fond of their texture, you can try recipes like chia turkey meatballs or use ground the seeds in baked goods, such as pumpkin-apple chia muffins and morning glory chia seed muffins. Ground chia seeds are discreet and won’t significantly alter the texture of your dishes.

When it comes to chia seed consumption, you may wonder if it’s best to eat them in their ground form rather than whole. These seeds have a delicate surface that easily breaks apart when exposed to moisture, making them suitable for use with liquid foods, as seen in the recipe ideas mentioned earlier. In this way, the body effectively absorbs and digests them in their whole form, unlike flax seeds. However, if you prefer to consume them dry, opting for ground chia seeds might improve absorption.

Chia seeds can be stored for 4-5 years without refrigeration, provided they are kept in a cool, dry place.

How to Use Chia Seeds with Other Recipes

Here are additional ways to prepare and use the seeds:

Chia Gel: The seeds have a remarkable ability to absorb water quickly, increasing their weight up to 10 times in liquid. To create chia gel, combine ¼ cup of the seeds with 1 cup of liquid, stir thoroughly, and cover. Allow it to sit for approximately 15-20 minutes, during which it transforms into a soft gelatin. You can store this in the refrigerator for up to one week and add it to smoothies and soups.
Chia Pudding: For a dessert variation, mix ¼ cup of chia seeds with one cup of liquid, such as almond milk, soy milk, dairy milk, or 100% fruit juice. Allow it to sit for at least 15 minutes in the refrigerator.
Chia Sprouts: To cultivate chia sprouts, arrange a small number of the seeds in a single layer (use only about a teaspoon to allow adequate space for growth) on a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover them with plastic wrap or a clear glass dish. Place them in a sunny spot and spray them in the morning and evening until you observe green sprouts, which typically take 3-7 days. You can use these microgreens to garnish salads and sandwiches.
Egg Replacer: Chia seeds can serve as an egg substitute in baking. Mix 1 tablespoon of the whole seeds or 2 teaspoons of ground chia seeds with 3 tablespoons of water to replace one whole egg. Let it sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.

Integrating the Seeds into Other Dishes

Chia seeds are a highly adaptable ingredient. They have a neutral flavor that doesn’t overpower other tastes in a dish and soften in the presence of liquid. You can add the seeds to various food products like cereals, crackers, beverages, bread, and baked goods to boost their nutritional value. In your own kitchen, you can easily integrate the seeds into your diet by:

Sprinkling a few teaspoons into breakfast cereal, whether it’s hot or cold, salads, soups, or stews.
Stir them into salad dressings, sauces, marinades, cake, muffins, and bread batters.
Use chia gel as a thickening agent in smoothies, puddings, and soups by simply stirring the gel into these foods.

Chia seeds are available in both black and white varieties, with no substantial variation in their nutritional content. However, it’s essential to be aware of certain rare precautions when consuming the seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in 2014 garnered attention by describing a patient who consumed dry chia seeds followed by a glass of water. The seeds rapidly expanded in the esophagus, causing a blockage. Chia seeds swell quickly when they absorb liquid. It is advisable to consume chia seeds that have already soaked in liquid or are served with moist foods, such as oatmeal or yogurt. People with dysphagia, a condition that makes swallowing difficult, should exercise caution when eating the seeds.

Sources:

Cleveland Clinic. (2023). What Are the Benefits of Chia Seeds? (https://health.clevelandclinic.org/benefits-of-chia-seeds/). Accessed October 3, 2023

Harvard T.H. Chan School of Public Health. Chia Seeds. (https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/). Accessed October 5, 2023

Mayo Clinic. (2022). Chia seeds pack nutritional punch. (https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch). Accessed October 6, 2023

National Library of Medicine. (2019). The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/). Accessed October 6, 2023