Chia seeds

Chia is a plant that originates from Mexico and was already cultivated by the Aztecs. Today, chia is grown commercially in Central America and South America. Chia is mainly cultivated for its seeds, which are rich in omega-3 fatty acids.

Chia seeds are used for diabetes, high blood pressure and to generally reduce the risk of heart disease and stroke.

How does chia work?

Chia seeds contain large amounts of omega-3 fatty acids and fiber. Scientists believe that omega-3 fatty acids and fiber help reduce risk factors for heart disease.

Chia seeds provide massive amounts of nutrients with very few calories

Chia seeds are small black seeds from the Salvia hispanica plant, which is related to mint. Chia seeds were very important to the Aztecs and Mayans in the past. They valued chia seeds for their ability to provide sustained energy. In fact, "chia" is the Mayan word for "strength". Despite its long history as an important staple food, chia has only recently been recognized in modern times as a modern superfood. In recent years, chia has exploded in popularity and is now consumed by health-conscious people all over the world.

Don't be fooled by their tiny size - these little seeds are packed with nutrients. 30 grams of chia seeds contain (1):

Calories: 137 kcal
Fiber: 11 grams.
Protein: 4 grams.
Utilizable carbohydrates: 1 gram
Fat: 9 grams (of which 5 grams are omega-3 fatty acids).
Calcium: 18% of the daily requirement.
Manganese: 30% of the daily requirement.
Magnesium: 30% of the daily requirement.
Phosphorus: 27% of the daily requirement.

Chia seeds also contain useful amounts of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2. This is particularly impressive when you consider that these 30 grams are equivalent to just two tablespoons of chia seeds. Interestingly, if you subtract the fiber - most of which doesn't end up as usable calories in the body - chia seeds contain just over 101 kcal per 30 grams. All this makes chia seeds one of the world's best sources of several of the nutrients they contain, calorie for calorie. To top it all off, chia seeds are a whole grain food that is usually organically grown. Chia seeds are also gluten-free and free from genetically modified compounds.

Potential health benefits of chia seeds

Chia seeds are rich in antioxidants

Another area where chia can shine is its high antioxidant content (2, 3). These antioxidants protect sensitive fats in the seeds from becoming rancid. Although the benefits of antioxidant supplements are controversial, scientists agree that the intake of antioxidants in the form of whole foods can have positive effects on health (5). Most importantly, antioxidants combat the production of free radicals, which can damage cell molecules and contribute to aging and diseases such as cancer (6, 7). Summary: Chia seeds are rich in antioxidants, which protect the sensitive fats in the seeds and may have numerous health benefits.

Chia seeds are very high in fiber

One ounce (28 grams) of chia seeds contains 12 grams of carbohydrates, 11 grams of which are fiber, which the body cannot digest. In other words, almost all the carbohydrates contained in chia seeds are fiber. Fiber does not raise blood sugar levels, nor is insulin needed to digest it. Even though they belong to the carbohydrate family, their effects on health are drastically different from those of digestible carbohydrates such as starch and sugar. The proportion of digestible carbohydrates in 28 grams of chia seeds is therefore only one gram, which is very little. This makes chia seeds a food that is also suitable for low-carbohydrate diets. Due to its high soluble fiber content, chia seeds can absorb ten to twelve times their weight in water, giving them a gel-like consistency and allowing them to expand in the stomach (8). In theory, this should increase the feeling of satiety, slow down the absorption of food and help the consumer to automatically consume fewer calories. Fiber also serves as food for the healthy bacteria in the gut, which is important - a well-nourished gut flora is crucial for good health (9). Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.

Summary: Almost all of the carbohydrates in chia are fiber, which has numerous health benefits.

Chia seeds are rich in high quality protein

Chia seeds contain reasonable amounts of protein. They are 14% protein by weight, which is high compared to other plants. This protein has a good balance of essential amino acids, which means that the body should be able to make good use of the protein contained in chia seeds (10, 11). Protein has numerous health benefits and is by far the most weight loss friendly nutrient. A high protein intake reduces appetite and research has shown that this can reduce distressing thoughts about food by 60% and the desire to eat late at night by 50% (12, 13).

Chia seeds are an excellent source of protein - especially for people who eat little or no animal products.

Summary: Chia seeds are rich in high quality protein, which can reduce appetite and cravings.

Chia seeds could support weight loss

Many experts are of the opinion that chia seeds can support weight loss. The soluble fiber they contain absorbs large amounts of water and expands in the stomach, which can increase the feeling of satiety and slow down the absorption of food (14). Several studies have investigated the soluble fiber glucomannan, which acts in a similar way and has shown that it can lead to weight loss (15, 16). In addition to this, the protein contained in chia seeds may help to reduce appetite and food intake. In fact, one study showed that eating chia seeds for breakfast can increase satiety and reduce food intake in the short term (17). However, studies that have investigated the effectiveness of chia seeds for weight loss have come to rather disappointing results. In one study of 990 overweight people, 50 grams of chia seeds per day over a 12-week period had no effect on body weight or health markers (18). In another ten-week study of 62 women, chia seeds had no effect on body weight but increased the amount of omega-3 fatty acids in the blood (19). In contrast, a 6-month study of obese people with type 2 diabetes following a calorie-restricted diet found that daily consumption of chia seeds resulted in significantly greater weight loss than a placebo (20). Although adding chia seeds to the diet is unlikely to cause weight loss on its own, many experts believe that chia seeds can be a useful addition to a weight loss diet. A weight loss diet is about more than just one food. The entire diet counts as well as other lifestyle elements such as sleep and exercise. Combined with a diet based on real, whole foods, chia seeds could definitely help promote weight loss.

Summary: Chia seeds are rich in protein and fiber, both of which have been shown to support weight loss.

Chia seeds are rich in important omega-3 fatty acids

Just like flax seeds, chia seeds are also very rich in omega-3 fatty acids. In fact, gram for gram, chia seeds contain more omega-3 fatty acids than salmon. However, it is important to keep in mind that the omega-3 fatty acids contained in chia seeds are primarily ALA (alpha-linolenic acid), which is not as useful as you might think. ALA must first be converted into the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before the body can use it. Unfortunately, the human body is inefficient when it comes to converting ALA into these two active forms. For this reason, plant-based omega-3 fatty acids tend to be significantly inferior to animal sources of omega-3 fatty acids. (21). Studies have shown that chia seeds - especially when ground - can increase blood levels of ALA, but not blood levels of DHA and EPA (19, 22). This can be a problem. Since chia seeds do not provide DHA, which is the most important omega-3 fatty acid, most experts consider chia to be a low-quality source of omega-3. To get the DHA your body and brain need, you should either eat fatty fish regularly or supplement with fish oil or, if you are a vegetarian or vegan, use a plant-based DHA supplement.

Summary: Chia seeds are very rich in the omega-3 fatty acid ALA. Unfortunately, the human body is not very good at converting ALA into DHA - the most important omega-3 fatty acid.

Chia seeds could reduce the risk of heart disease

As chia seeds are rich in fiber, protein and omega-3 fatty acids, they could reduce the risk of heart disease. Their benefits in this regard have been investigated in several studies, but the results are inconclusive. Studies conducted on rats show that chia seeds can reduce certain risk factors for heart disease including high triglyceride levels, inflammation, insulin resistance and abdominal fat. They may also increase levels of "good" HDL cholesterol (23, 24). A human study, however, did not observe any improvements in risk factors (19). However, a few studies show that chia seeds can significantly lower blood pressure in people with hypertension, which is a strong risk factor for heart disease (25, 26). All in all, it is possible that chia seeds could promote heart health, but they are only likely to have noticeable effects when accompanied by other positive lifestyle and dietary changes.

Summary: Studies on the effects of chia seeds on risk factors for heart disease are inconclusive. Some studies have observed benefits, others have not.

Chia seeds are rich in many important bone nutrients

Chia seeds contain large amounts of several nutrients that are important for bone health. These include calcium, phosphorus, magnesium and protein. The calcium content of chia seeds is quite impressive and is 18% of the daily requirement in a 28 gram (1 ounce) serving. Gram for gram, chia seeds contain more calcium than most dairy products. As a result, chia seeds can be considered an excellent source of calcium for all people who do not eat dairy products. However, chia seeds also contain phytic acid, which reduces calcium absorption. Summary: Chia seeds are rich in calcium, magnesium, phosphorus and protein, all of which are essential for bone health.

Chia seeds could lower blood sugar levels

High fasting blood glucose levels are a typical sign of untreated type 2 diabetes. Consistently high fasting blood glucose levels are associated with an increased risk of several chronic diseases including heart disease (27). However, even temporary spikes in blood glucose levels after meals can have negative effects on health if they are regularly excessive (28). Animal studies have found that chia seeds can improve insulin sensitivity and blood glucose control, as well as stabilize blood glucose levels after meals (24, 29, 30). A few human studies support this by showing that eating bread containing chia seeds reduced the rise in post-meal blood glucose levels compared to eating regular bread without chia seeds (31, 32).

Summary: Studies show that chia seeds can reduce the spike in blood glucose levels after a high-carbohydrate meal, which could potentially be helpful for people with type 2 diabetes.

Chia seeds could reduce chronic inflammation

Inflammation is the body's normal response to infection and injury. Red and swollen skin is a typical example. But even though inflammation helps the body heal and fight bacteria, viruses and other infectious agents, it can sometimes cause harm. This is mainly the case with chronic inflammation, which has been linked to an increased risk of heart disease and cancer. Chronic inflammation often has no visible signs, but can be detected by measuring inflammatory markers in the blood. Various lifestyle habits including smoking, lack of exercise and poor diet increase the risk of chronic inflammation. On the other hand, certain healthy foods can lower blood levels of inflammatory markers. A three-month study of 20 people with diabetes showed that eating 37 grams of chia seeds per day reduced levels of the inflammatory marker hs-CRP by 40%. However, no significant benefits were observed in subjects who consumed wheat bran instead of chia seeds (25). Other studies conducted with chia seeds did not observe any significant effects on inflammatory markers (33).

Summary: Limited evidence suggests that chia seeds may lower levels of an inflammatory marker called hs-CRP. However, the study situation is unclear and further research is needed.

Chia seeds are very easy to include in the diet

The seeds themselves don't have a strong flavor, which means you can add them to pretty much anything. Unlike linseed, they also do not need to be ground, which greatly simplifies preparation. Chia seeds can be eaten raw, soaked in juice or added to porridge, smoothies or baked goods. They can also simply be sprinkled over muesli, yoghurt, vegetables or rice dishes. Due to their ability to absorb water and fat, they can also be used to thicken sauces and as an egg substitute in recipes. They can also be mixed with water and turned into a gel. Chia seeds are also well tolerated. However, if you are not used to eating large amounts of fiber, there is a possibility of digestive discomfort if you eat too much chia at once. A common dosage recommendation is about 20 grams (about 1.5 tablespoons) of chia seeds twice a day.

Safety and side effects

Chia appears to be safe and harmless when taken for up to 12 weeks. Not enough is known about the safety of long-term use.

Precautions and warnings

Pregnancy and lactation: Not enough is known about the use of chia during pregnancy and lactation. For this reason, pregnant and breastfeeding women should avoid chia.

High triglyceride levels: The blood contains different types of fat including cholesterol and triglycerides. In some people, triglyceride levels are too high. Eating chia can further increase triglyceride levels. If you suffer from elevated triglyceride levels, you should limit yourself to using a specific variety of chia sold under the name Salba, as Salba does not appear to significantly increase triglyceride levels.

Prostate cancer Chia contains large amounts of alpha-linolenic acid. Some research suggests that large amounts of alpha-linolenic acid in the diet may increase the risk of prostate cancer. For this reason, you should avoid large amounts of chia if you have prostate cancer or are at increased risk of prostate cancer.

Interactions

There is currently no information on interactions between chia and medications or supplements.

Conclusion

Chia seeds are not only rich in nutrients, omega-3 fatty acids, antioxidants and fiber, but are also easy to prepare.

Studies suggest that chia seeds have a number of health benefits, ranging from weight loss to reducing inflammation.