Chia Seeds have been receiving a lot of press. As notable celebrities and heavyweights in the field of Natural Medicine have weighed in, Chia has made headlines. Just how much of it is hype? This ancient food of the Aztecs has been a staple in Mexico and Guatemala for over 3,000 years. The work of Coates in the early 90s brought this food back into the limelight. People seeking hard clinical evidence, however, remain sceptical, relying mainly on a 2009 review of studies that did not demonstrate hard evidence on ‘weight loss’. The importance of Chia Seeds and other ‘Functional Foods’ as effective enablers of a healthier lifestyle is clear and growing. Chia Seeds’ wide-ranging benefits range from boosting energy, stabilising blood sugar, aiding digestion and lowering cholesterol, to perhaps somewhat exaggerated claims like promising weight loss.
Some of the functional characteristics are amply clear. For example, Chia Seeds can absorb about 9 times their weight in water in about 10 minutes, to form a gel. This gelatinous coating over the Chia Seeds, together with their high soluble and insoluble fibre content, can help decrease our risk of Cardio-vascular Disease and Diabetes. They can help reduce our overall intake of food by slowing down the body’s transformation of starch into sugar, thereby also preventing blood sugar spikes; the improved bulk can also induce early satiety, prevent over-eating or food cravings and help reduce bloating. Interestingly, as an excellent example of ‘less is more’, the nutrient density of Chia Seeds can help improve metabolism and provide an energy boost - both for sustained athletic performance as well as for seniors over the age of 50 (when metabolism tends to slow down).
Tip of the Week
Chia Seeds can be an exceptional addition to a healthy and balanced food plan if the right quality of seeds can be procured. It is best to avoid either the red immature Chia Seeds or black seeds that are smaller than the regular ones. Chia Seeds can be eaten whole or milled, while flax seeds have to be ground before consumption (in order to access their health benefits).
Nature’s Wonder Food(s) of the Week: Chia Seeds or Salvia Hispanica
Chia or Salvia is a type of flowering plant that belongs to the Mint family. It can grow in arid environments and hence is of interest in developing countries. As a potent powerhouse of nutrients, a Chia Seed is composed of protein (15–25%), polyunsaturated fats (30–33%), carbohydrates (26–41%), high dietary fibre (18–30%), ash (4-5%), minerals and vitamins. Chia Seeds are also a good source of calcium, magnesium, copper, iron, niacin, phosphorus and zinc. Chia Seeds are high on antioxidants and are a dense source of brain and heart-healthy Omega-3 fatty acids. In fact Chia Seeds are the richest plant source of Linolenic Acid, which is associated with cholesterol reduction, prevention of cardiovascular disease and management of chronic disorders - including Diabetes. When possible, it is good to complement Alpha-Linolenic Acid with other equally critical Omega 3’s (EPA and DHA), which are available mainly from oily fish. A 28 gm (ounce) serving of Chia Seeds contains 4 grams of protein and Chia is one of the few rare plants that is a complete protein source - including all of the essential amino acids. The rich content of fibre (11 grams per ounce) provides more than 40 percent of the recommended daily amount in one serving.
Registered Holistic Nutritionist (Canadian School of Natural Nutrition). For education purposes only; always consult a healthcare practitioner for medical conditions
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