Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Chia Gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid!).Chia seeds last for 4-5 years without refrigeration.If eating the seeds dry, choosing ground chia seeds may help to improve absorption. In this way, they are absorbed and digested well in their whole form, unlike flax seeds. The surface of chia seeds is delicate and easily breaks apart when exposed to moisture, so they are typically prepared with liquid foods (as seen with the recipe ideas below). People often wonder if chia seeds should be eaten ground instead of whole.These findings affirm that chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors. However, literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. Food sources of ALA in these studies included whole grains, cooking oils, legumes, and soy.Īnimal studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety. The Cardiovascular Health Study cohort with more than 5000 men and women, ages 65 years and older, found a 50% lower risk of fatal ischemic heart disease with higher intakes of ALA. The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA. Few cohort studies include ALA plant sources of omega-3, but these oils are fairly common in the Asian diet. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.Ī large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds.

In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). However, available research has been more favorable towards a diet containing omega-3-rich foods rather than on chia seeds alone. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. Of particular interest by researchers is chia seeds’ high content of alpha-linolenic (ALA) fatty acids. Chia Seeds and HealthĬhia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. They are the richest plant source of omega-3 fatty acids.

Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. Polyunsaturated fat, as omega-3 fatty acids.According to industry reports, the chia seed market is projected to reach more than 2 billion USD in sales by 2022. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies. Health claims about chia seeds include reducing appetite and weight, lowering triglycerides, and improving blood sugar levels in type 2 diabetes.Ĭhia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala.

Not only listed as such, chia seeds are also used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers. Chia seeds are often referred to as a “ superfood” or functional food-unregulated terms more useful in the marketing sphere than by nutrition experts who understand that there is no magic bullet or replacement for a healthful dietary pattern that relies on a variety of nutritious foods.įunctional foods are touted to offer benefits beyond their nutritional value, such as lowering cholesterol or improving gut health. Little did we know that those popular ceramic pets sprouting grass “hair” were a foretelling of the even greater success their seeds would have in edible form 25 years later. “Ch-ch-ch-chia” may be a familiar jingle if you grew up during the 1980s.

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