Chia Seeds: Should You Add it to Your Daily Diet?
What is Chia seed? I had no idea, so I wanted to do some research on it. It is something we bought somewhat recently to try, but never figured out how to work it into our diet. When we got it, I tried to fry it, since I read it could be used as an egg substitute. Let’s explore this seed and ways to add it into our diets.
What is Chia Seed?
Chia seeds are the seeds from the plant Salvia hispanica L. It’s originally from southern Mexico and northern Guatemala. It is an annual herbaceous plant. Chia was used in medicines and foods by the Aztecs and Mayas.
It has become very popular because of the nutritions in it and the medicinal benefits. The seeds contain protein, fiber, calcium, iron, magnesium, phosphorus, zinc, thiamine(B1), niacin (B3), and Omega-3s. The seeds also contain antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Some medicinal uses are for digestive and heart health. Let’s take a look at some health benefits next.
Chia Seeds Health Benefits
One benefit of chia seeds is the aiding in weight management. The protein they contain could help you feel full longer. There are mixed results in studies on weight loss benefits of the seeds. One study shows along with other changes that adding chia could help with weight loss [https://pubmed.ncbi.nlm.nih.gov/28089080/].
I mentioned heart health with the seeds. They could reduce blood pressure and cholesterol levels. The soluble fiber in them can help lower the bad cholesterol in your blood. There is research showing the omega-3 fatty acids in the chia seeds have been linked to reduction in the risk of heart disease [https://pubmed.ncbi.nlm.nih.gov/29355094/]. It appears the seeds do have an effect on reducing ambulatory systolic pressure, but not the diastolic pressure [https://pubmed.ncbi.nlm.nih.gov/25403867/].
These tiny seeds could support digestive health. There have been studies on rats that have shown an increased thickness in intestinal muscle layers. Studies on humans have shown improved gut flora. The fiber in the seeds may slow digestion giving more time for nutrients to be absorbed along with aiding in regular bowel movements too. Check out this article from verywell Health on “Chia Seeds and Digestive Health.”
Let’s look at one more potential benefit in the help of controlling diabetes. There is some evidence showing that chia seeds have the potential to help with blood sugar levels. Studies in rats have shown that chia may improve insulin sensitivity [https://pubmed.ncbi.nlm.nih.gov/25837222/]. Some human studies around 2010 showed a reduction in blood glucose levels with people consuming bread with chia seeds in it. [https://pubmed.ncbi.nlm.nih.gov/23778782/]
Ideas To Use Chia
The easiest way to incorporate chia seed into your diet is add it to something you already eat. That could be yogurt, a smoothie, pudding, or oatmeal. Be aware the seeds do absorb liquid and become gel-like. You can use it as an egg substitute. Use 1 Tablespoon chia seed mixed with about 2.5 Tablespoons of water. Mix it and let sit for about 5 minutes. This egg substitute does well in baked recipes like muffins, cookies, quick breads, and also pancakes. [https://minimalistbaker.com/make-chia-egg/]
I’m looking at trying to use them to replace pectin in jam making. The chia seed does thickening when it absorbs liquids, so seems like a good substitute. Check this jam recipe out by Gimme Some Oven. You can use them as a salad topper or in dressings too.
Wrap Up
Chia seed is a pretty nutritious and antioxidant rich food. It has potential to help with weight loss, heart health, blood sugar, and digestive health to name some. It’s easy to add to food you already eat and shouldn’t alter the taste of them very much. Sounds like it is something we should give a try and see what benefits we get from eating chia seeds.
Other articles to look at on chia seeds:
Chia seed benefits: What you need to know [Harvard Health]
How to Eat Chia Seeds the Right Way, According to Food and Nutrition Experts [Good Housekeeping]
7 Enticing Health Benefits of Chia Seeds [Healthline]
Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application [National Library of Medicine]
23 Chia Seed Recipes That Go Beyond Pudding [bon appétit]
