Food Facts: Chia Seeds

If you remember the 80’s and think the name sounds familiar, you are probably right!  The same little seeds that give those terracotta figurines their signature hair-like greenery are actually a powerful super food.  The Chia Pets of the 80's may have replaced the 70's pet rock as the must have fad whilst simultaneously planting the jingle in our heads for years to come ("Cha-cha-cha Chia!"), but using chia seeds as a food source has actually been in practice for much longer.  In fact, chia seeds were a staple food of the Aztecs.  Today, chia seeds are slowly coming back into mainstream, thanks in large part to health based TV shows like The Dr. Oz Show, and with good reason.  These little seeds have powerful nutritional value and can be effortlessly added into any diet.

Nutritional Powerhouse

There are two varieties of chia seeds.  Black chia seeds, Salvia, which is generally wild grown, and white chia seeds, Salba, which is the cultivated version.  While there is some debate over whether white or black have more nutritional value, most experts seem to believe the nutritional difference are minimal.  Black chia may have more fiber, while white may have slightly more Omega-3.  What is certain, however, is that when it comes to super foods, chia is at the top of the list.  The nutritional facts are impressive and almost definitely will surprise those that have no experience with this super seed.

• Chia is a complete protein, meaning is has ALL the essential amino acids that the human body must get from food sources.
• Chia has gram for gram more omega-3 than salmon
• Chia has gram for gram more calcium than milk
• Chia has gram for gram more fiber than flax seed
• Chia has gram for gram more iron than spinach
• Chia has gram for gram more antioxidants than blueberries
• Chia has gram for gram more magnesium than broccoli
• Chia has gram for gram more folate than asparagus

Weight Loss Benefit

In additional to the powerful nutritional punch delivered in these seeds, chia is often called the "Dieter's Dream Food" because it absorbs liquid and expands, increasing its bulk.  This, in combination with the high fiber content, does two important things for those trying to limit calories - fills you up while making you feel full longer and digests slowly, keeping blood sugar stable.  

Versatility

Chia is extremely versatile and can be used in many dishes and preparations.  1 tbsp of chia seed can be combined with 3 tbsp of water, then put in the refrigerator overnight to create a gel.  The gel, which is taken as is by some athletes as an energy / protein gel, can be used to thicken smoothies or even used in baking as an egg replacement.  Gelling chia also helps to make the nutrients in the seeds more easily available and absorbed by the body.  Whole or ground seeds can be sprinkled in almost any dish - in oatmeal, over fruit, in soups, in salad.  Chia seeds do not have a strong or distinctive taste, so they can be added to almost any dish without changing the flavor.  Chia is also found in a popular brand of baby food pouches, HappyTot; the pouches are a combination of fruit, vegetable, and Salba, and can be kept chilled in the refrigerator and used as a quick snack for kids or adults.

Recommended Serving

As chia is a high fiber food, it is best to start with a smaller amount and increase over time, especially for those with an existing diet that is low in fiber.  Start with ½ a tablespoon added to food once a day, then increase gradually until reaching 2 - 3 tablespoons daily.  Those with food allergies to sesame or mustard seed or those on high blood pressure medication should consult a physician before added chia to their diet.

More Info

http://www.doctoroz.com/blog/lindsey-duncan-nd-cn/chia-ancient-super-secret

http://salba.com/index

http://www.salbasmart.com/salba-chia-versus-generic-chia/

http://www.realrawfood.com/chia-seeds-10-benefits

http://www.webmd.com/diet/features/truth-about-chia?page=2

http://www.happybabyfood.com/categoryblog/173-whatissalba