Useful properties of chia seeds, how to use them, recipes
Chia seeds are tiny black seeds from the Salvia hispanica plant.
The birthplace of chia seeds can rightfully be called South America, in which the ancient Mayan tribes actively used them as one of the main food products present in the daily diet. In fact, "chia" is an ancient Mayan word for "strength."
Today, they are grown on plantations in different countries of the world, but the most in demand are seeds that are collected on mountain plateaus.
Despite its ancient history as a staple food, chia seeds have only recently become the recognized superfood of today. They have grown in popularity in the past few years and are now consumed by health conscious people around the world.
Content:
Benefits of chia seeds
- Composition and calorie content
- 10 health benefits of chia seeds
- Chia seeds contraindications and side effects
- Conclusion
Benefits of chia seeds
Not so long ago, chia seeds were presented to domestic consumers, who immediately noted their unsurpassed properties. They are an ideal source of energy for people, and when used regularly, they will energize and cheer up. Seeds have the unique ability to dull even intense hunger, so they are simply irreplaceable for people who are relentlessly fighting extra pounds.
Composition and calorie content
- Fats: 30,7 g
- Proteins: 16.5 g
- Carbohydrates: 42,1 g
- Water: 5.8 g
- Ash: 4.8 g
- Cellulose: 34.4 g
Vitamins |
amount |
% RDA |
| Vitamin B3 (PP, nicotinic acid) | 8.8 mg | 55% |
| Vitamin B1 (thiamin) | 0.6 mg | 51% |
| Vitamin B2 (riboflavin) | 0.2 mg | 13% |
| Vitamin B9 (folic acid) | 49.0 μg | 12% |
| Vitamin E (alpha-tocopherol) | 0.5 mg | 3.4% |
Minerals (in 100 g): |
amount |
% RDA |
| Phosphorus | 860 mg | 123% |
| Manganese | 2.7 mg | 118% |
| Copper | 0.9 mg | 103% |
| Selenium | 55.2 μg | 100% |
| Magnesium | 335 mg | 84% |
| Iron | 7.7 mg | 77% |
| Calcium | 631 mg | 63% |
| Zinc | 4.6 mcg | 42% |
| Potassium | 407 mg | nine% |
10 health benefits of chia seeds
Here are 10 scientifically proven benefits of chia seeds:
- High in antioxidants. Another benefit of chia seeds is the high amount of antioxidants that keep the fats in the seeds from going rancid. While the benefits of antioxidant supplementation are still debated, researchers agree that getting antioxidants from foods is much healthier. The main task of antioxidants is to fight free radicals that damage cellular molecules that contribute to early aging and the acquisition of diseases, such as cancer. [2], [3]
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High in fiber, low in carbohydrates. Chia seeds are 40% fiber, making them one of the best sources of fiber in the world. Two tablespoons (30 grams) of chia seeds contain 11 grams of fiber. The digestible carbohydrate content is only 1 gram per 2 tablespoons, which is very low. This makes chia a low-carb food.
Due to their high content of soluble fiber, they can absorb 10 to 12 times their weight in water, becoming gelatinous and expanding in the stomach. [4]
In theory, this should increase satiety, slow down the absorption of food, and reduce the number of calories consumed.
Fiber also feeds the beneficial bacteria in your gut, which is critical for the health of your gut flora. [five]
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Chia seeds contain complete protein. Chia contains a large amount of protein, about 14% of the mass of seeds, which is a high indicator. They also have a balanced set of essential amino acids for the assimilation of protein by our body. Protein has various health benefits and is most beneficial for weight loss. [6].
A high protein intake reduces appetite and obsessions by 60% and the urge to snack at night by 50%. [7].
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The high fiber and protein content of chia seeds can help you lose weight. Soluble fiber absorbs large amounts of water and expands in the stomach, which should increase satiety and slow down the absorption of food. Several studies have looked at soluble fiber glucomannan, which works in a similar way, showing that it can lead to weight loss. In addition, the protein in chia seeds can help reduce appetite and food intake. [eight]
In fact, one study found that eating chia seeds for breakfast increased satiety and reduced food intake. [nine]
However, studies on the effectiveness of chia seeds for weight loss have yielded rather disappointing results.
In a study of 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health indicators. [ten]
In another, 10-week study in 62 women, chia seeds did not affect body weight in any way, but increased the amount of omega-3s in the blood. [11].
In contrast, a 6-month study of obese people with type 2 diabetes on a low-calorie diet found that eating chia seeds daily led to significant weight loss than a placebo. [12]
For healthy weight loss, it is not enough to add or subtract a certain product from the diet. The important thing here is a change in lifestyle, sleep and exercise. When combined with this, chia seeds can definitely help you lose weight.
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Chia seeds are rich in omega-3 fatty acids. However, it's important to remember that omega-3s are primarily alpha-linolenic acid (ALA), which is not as beneficial. ALA needs to be converted to the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before they can be absorbed by the body. Unfortunately, the human body heavily processes ALA into these active forms [13].
Therefore, plant-based omega-3 acids tend to be significantly inferior to animal sources such as fish oil.
Research has shown that chia seeds, especially when crushed, can raise blood levels of ALA and EPA, but not DHA. Since they do not supply DHA, which is the most important omega-3 fat, most experts consider chia to be a low-quality source of omega-3. [fourteen]
To get the DHA that our bodies and brains need, either eat fatty fish regularly, take fish oil, or - if you're vegan or vegetarian - take a DHA supplement from plant sources.
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Reduces the risk of cardiovascular disease. Considering that seeds are rich in fiber, protein, and omega-3s, they may reduce the risk of heart disease. Their benefits have been reviewed in several studies, but the results have been inconclusive.
Studies in rats have shown that chia seeds may lower certain risk factors, including triglycerides, inflammation, insulin resistance, and belly fat. They can also raise the "good" HDL cholesterol. [fifteen]
Several studies show that chia seeds significantly lower blood pressure in people with hypertension, which is a strong risk factor for heart disease. (sixteen)
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Strengthens bones. Chia seeds are rich in calcium, magnesium, phosphorus, and protein. The calcium content is particularly impressive - 18% of the RDI (Recommended Daily Allowance) in two tablespoons (30 grams). This is higher than most dairy products.
But it should be borne in mind that the seeds also contain phytic acid, which to some extent reduces the absorption of calcium. Therefore, soak them in water before consuming.
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Reduces blood sugar levels. High fasting blood sugar is a common symptom of type 2 diabetes. Consistently high fasting blood sugar has been linked to an increased risk of several chronic diseases, including heart disease. [17]
But temporary spikes in blood sugar after meals can also have adverse health effects if they are excessively high and occur on a regular basis. [18]
Animal studies have shown that chia improves insulin sensitivity and blood sugar control by stabilizing post-meal levels. [nineteen]
Several human studies support this, showing that eating bread that contains chia seeds reduces the rise in blood sugar compared to bread that does not contain chia. [20]
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Reduces chronic inflammation. Inflammation is our body's normal response to infection or injury. While inflammation helps the body heal and fight bacteria, viruses, and other infectious agents, it can sometimes be harmful. This mainly applies to chronic inflammation, which is associated with an increased risk of cardiovascular disease and cancer.
Chronic inflammation often has no visible signs, but it can be assessed by measuring markers of inflammation in the blood. Various unhealthy habits increase the risk of chronic inflammation, including smoking, lack of exercise, or poor diet.
On the other hand, certain healthy foods can lower levels of inflammatory markers in the blood.
One three-month study in 20 people with diabetes found that eating 37 grams of chia seeds daily reduced the inflammatory marker hs-CRP by 40%. In contrast, those who received the wheat bran did not receive this benefit. [21]
However, these health benefits are still uncertain and more research is needed.
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Chia seeds are easy to include in your diet. The seeds themselves do not have a special taste, so they can be added to almost anything. They also don't need to be crushed like flax seeds, making them much easier to prepare.
They can be eaten raw, soaked in juice, added to cereals, puddings, smoothies, or added to baked goods.
Recipe:
Add 1/4 cup (40 grams) chia seeds to 4 cups (1 liter) fruit juice and soak for 30 minutes to make a drink full of fiber and minerals.
You can also add them to cereals, yoghurts, vegetables, or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces.
They are also well tolerated, but if you eat too many seeds at one time, there is a chance of digestive side effects.
Adding chia seeds to recipes will greatly increase their nutritional value. A general dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice daily.
[Video] Dr. Berg on the benefits of chia seeds:
Chia seeds contraindications and side effects
Chia seeds are in free implementation, since numerous studies have not been able to reveal any serious contraindications in them. But consider the side effects of eating too many chia seeds.
Digestive problems
Excessive fiber intake can cause problems such as stomach pain, constipation, diarrhea, bloating, and gas. [22]
In addition, people with inflammatory bowel disease such as ulcerative colitis or Crohn's disease may need to control their fiber intake and limit seeds during flare-ups.
These chronic conditions cause inflammation and narrowing of the gastrointestinal tract, which can lead to symptoms such as stomach pain, bleeding, diarrhea, and weight loss.
Research shows that high fiber intake can help protect the gut from inflammatory diseases in the long term. However, those who experience frequent relapses should limit their fiber intake for short periods of time to reduce symptoms. [23]
Allergy
If this is your first time trying chia seeds and you develop any food allergy symptoms such as vomiting, diarrhea, itchy lips or tongue, stop consuming the seeds immediately and consult your doctor.
Allergies are rare, but cases have been documented. A 54-year-old man began eating chia seeds to lower his cholesterol. However, literally a few days later, he began to experience dizziness, shortness of breath, hives and swelling. [24].
Choking risk
While chia seeds are safe for most people, they can pose an increased risk of choking. This is due to the fact that dry seeds swell and are able to absorb fluids, 10-12 times their weight. If not soaked before eating, they can easily swell and get stuck in the throat.
The case has been documented. The 39-year-old man ate a tablespoon of dried seeds and then drank a glass of water. The seeds had expanded in his esophagus and caused a blockage, and he had to visit the emergency room to get them out. [25]
Always make sure you soak chia seeds for at least 5-10 minutes before eating them. Those who have a hard time swallowing may need extra caution.
Interaction with some medications
Chia seeds can lower blood sugar and blood pressure. People taking medications for high blood pressure or diabetes should reduce their portion sizes to prevent interactions.
- With diabetes mellitus. In most cases, eating chia seeds in moderation can help people with diabetes control their blood sugar levels. However, insulin doses are adjusted individually by your doctor, and eating too much chia seeds can lower your blood sugar levels. Which may entail adjusting the dosage of your diabetes medication.
- With high blood pressure. Chia seeds can increase the activity of blood pressure medications, which can lead to hypotension or low blood pressure.
You should not start taking seeds for pregnant and lactating women, since it is still unknown what effect they can have on the fetus developing in the womb.
Conclusion
Chia seeds need to be taken every day, not only for people with certain health problems. These seeds are indispensable for both growing organisms and elderly people, as they help them cope with various diseases and activate the immune system. They can be consumed with food, as a seasoning, or as a stand-alone product.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
