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Although chia seeds are a good source of fiber and can contribute to a healthy diet, they do not have any medicinal properties and scientists have not found convincing evidence of their significant impact on human health or weight loss, despite studying them for years.
What are chia seeds?
The Lamiaceae family includes the annual herbaceous plant Salvia hispanica, commonly known as White chia or Spanish sage. The name “chia” originates from the word “chian” in the language of the indigenous people of Mexico, which means “oily.”
This plant grows in tropical and subtropical climates and is primarily supplied to the market by countries in Central and South America, as well as Australia. Additionally, they are grown in greenhouses in Europe. The fruit of this plant contains white or black oval-shaped seeds that are used as additives in various food products, including baking, quick breakfasts, yogurts, fruit cocktails, and salads.
What are the constituents of chia seeds, and can they genuinely be classified as a superfood?
Chia seeds have become a well-known superfood due to their highly nutritious properties resulting from their chemical composition. The following components are found in these seeds:
Fiber
Chia seeds contain a significant amount of plant fiber, with 30-34 grams per 100 grams of seeds, out of which 85-93% is insoluble. Compared to grains, nuts, and dried fruits, chia seeds have a higher fiber content.
Polyunsaturated fatty acids
The primary polyunsaturated fatty acids found in chia seeds are alpha-linolenic acid.
Protein
Around 18-24% of the mass of chia seeds is composed of protein. This protein is unique in that it contains all the essential amino acids that are required by the human body but cannot be produced internally and must be acquired through diet.
Other compounds
In addition to fiber, polyunsaturated fatty acids, and protein, chia seeds also provide several other beneficial compounds such as minerals like phosphorus, calcium, potassium, magnesium, copper, and B vitamins. Moreover, these seeds contain polyphenolic antioxidants, including but not limited to caffeic acid, quercetin, and apigenin. The specific makeup of these seeds can vary based on the plant species and the geographical location in which they are cultivated.
The rich nutrient profile of Spanish sage seeds may give the impression that they are an all-in-one food source that provides the body with essential compounds such as protein, fiber, omega-3 fatty acids, and antioxidants. Additionally, Spanish sage seeds are a low-calorie food, making them a good option for those trying to manage their weight.
Chia seeds may not be as beneficial as commonly thought, as several factors may limit their potential benefits, including:
- Chia seeds contain omega-3 fatty acids, primarily alpha-linolenic acid, which does not offer the same health advantages as omega-3s from animal sources such as fish.
- Chia seeds contain approximately 16% protein by weight, which provides all the essential amino acids required by the human body. However, to obtain a mere 20 grams of protein, one would need to consume chia seeds that contain 580 calories, which is not conducive to weight loss or preventing diseases associated with excess weight. 20 grams of protein from chia seeds contain twice as many calories as the same amount of protein from legumes, and five times as many calories as the same amount of protein from lean beef.
- Chia seeds are abundant in vitamins, minerals, and antioxidants, but their outer shell is tough and indigestible, making it difficult for the body to absorb these nutrients. Grinding the seeds can improve their bioavailability, but this may also cause the seeds to spoil rapidly due to their high-fat content.
The main beneficial component of chia seeds is their fiber content, but it is important to note that the majority of their fiber is insoluble, which aids digestion but does not provide nourishment to beneficial gut bacteria. Both soluble and insoluble fiber are necessary for maintaining overall health.
While chia seeds can be included in a healthy diet, they should not be relied upon as a superfood that can replace a diverse range of other foods and assist with weight loss. Spanish sage seeds are not effective on their own and should be consumed as part of a balanced and varied diet. Other whole grains can be used as a substitute for chia seeds, as they are more readily available.
What do clinical studies show about the health benefits of chia seeds?
The discovery of bioactive compounds has spurred extensive research on the characteristics of Spanish sage seeds. Animal experiments suggest that chia seeds may have the ability to regulate lipid levels in the blood, improve insulin sensitivity, enhance glucose tolerance, and aid in the treatment of obesity.
Theoretically, the above properties could be advantageous in preventing and treating cardiovascular diseases and diabetes. Nonetheless, it is often challenging to replicate the results of animal experiments in human studies, and the same applies to chia seeds.
Most clinical trials have not demonstrated significant evidence of the impact of chia seeds on body weight, blood pressure, blood sugar levels, or markers of chronic inflammation. Although a few studies have shown a slight beneficial effect on lipid levels, these findings have not been replicated in other experiments and therefore cannot be deemed trustworthy.
The independent non-pharmaceutical organization, Examine.com, which focuses on bioactive supplements, discovered just one study that yielded positive and trustworthy results. The study investigated the impact of chia seeds on the weight loss journey of elderly individuals with diabetes. The findings revealed that consuming chia seeds for six months led to a significant reduction of body weight by 2.2%, which was not observed in the control group that did not consume chia seeds.
The duration of this study sets it apart from all the others; it lasted for six months instead of three. This suggests that chia seeds need to be consumed for at least six months to have a discernible impact. It’s a reasonable explanation.
However, the experts at Examine.com point out one significant aspect of this extensive and successful study: its lead author is a consultant for a company that manufactures chia seeds and holds a patent for a blend of viscous plant fibers that can treat diabetes and metabolic syndrome. In other words, he has a personal interest in proving that chia seeds have therapeutic effects. Hence, although the experiment was properly designed and executed, the study’s outcomes cannot be entirely trustworthy.
Currently, there is no conclusive evidence of the therapeutic benefits of chia seeds. While they are deemed to be an essential component of a nutritious diet, they are not a panacea for diseases or obesity.
How to use chia seeds
Given their high fiber content, chia seeds are a valuable source of plant-based fiber and are often suggested for this purpose. In fact, Spanish saffron seeds are listed as a fiber-rich food in the current dietary guidelines for Americans.
In a single tablespoon of chia seeds, there are 4.1 grams of fiber. The daily intake of plant fiber recommended for women is 21-25 grams, while for men, it is 30-38 grams. To meet these requirements, women and men should aim to consume five to six tablespoons and seven to nine tablespoons of chia seeds, respectively. However, it is important to note that chia seeds primarily offer insoluble fiber and should not be the sole source of plant fiber in one’s diet.
One can buy chia seeds at a conventional grocery store. Their thick coating and antioxidant-packed interior enable them to be kept for an extended period in a cool and dry area for up to five years.
Whole seeds
Chia seeds, with their almost neutral taste, can be sprinkled on top of salads, soups, porridge, yogurt drinks, and smoothies. As soon as they come into contact with liquid, they turn soft and pliable, making them convenient to use in cooking. The Harvard School of Medicine also recommends using chia seeds to prepare gel and pudding or as an alternative to baking ingredients.
Gel
When mixed with water, chia seeds absorb liquid swiftly, forming a gel that weighs 10-12 times more than the original seeds.
To create the gel, mix a quarter cup of seeds with a cup of water, stir thoroughly, and cover with a lid. Let it sit for 15-20 minutes. During this period, the texture of the seeds transforms, resulting in a soft, jelly-like substance. The chia gel can be kept in the refrigerator for up to one week.
The gel can be incorporated into smoothies and soups, enhancing the texture and nutritional value of the dish. Additionally, it can be used to reduce the fat and calorie content of homemade pastries. To achieve this, replace 25% of the oil specified in the recipe with the chia gel.
Pudding
Chia pudding is essentially the same gel formed by mixing chia seeds with liquid, but instead of water, milk, kefir, or juice is used. To prepare it, mix a quarter cup of seeds with a cup of milk, such as soy or fruit juice, and let it sit in the refrigerator for 15 minutes. Nuts, fresh fruits, berries, and spices can be added as desired.
Egg substitute
Chia seeds can be used as a substitute for eggs in baking and meat products, such as meatballs.
To replace one egg, mix one tablespoon of whole seeds or two teaspoons of ground seeds with three tablespoons of water. Let the mixture sit for five minutes and then add it to the dough or meat mixture. Chia seeds can replace up to 25% of the eggs in a recipe without compromising the quality of the dish.
Substituting chia seeds for oil and eggs in baking does not alter the flavor, but it enhances the texture, making it softer and more aerated.
Flour substitute
Chia seeds can serve as a substitute not just for eggs and oil, but also for flour in baking. While there is pre-made chia flour available, its shelf life is shorter than that of whole seeds, lasting only up to a maximum of one year.
Experts suggest that up to 10% of wheat flour in bread-making can be replaced with chia flour. If a recipe calls for potato or rice flour, chia flour can also serve as a replacement.
Ready-made products
Chia seeds are already incorporated into various food products, such as flakes, granola, bars, jams, yogurts, crackers, and baked goods.
Can chia seeds be harmful?
It’s possible that an allergic reaction may occur with the product, but no other reasons have been found to avoid using it. However, to ensure safe usage, it’s important to follow a specific precautionary measure: avoid consuming dry seeds, as they rapidly absorb liquid and expand in size.
During the American College of Gastroenterology’s yearly scientific conference in 2014, a case was presented about a patient who experienced esophageal blockage after consuming chia seeds. The individual in question had difficulty swallowing due to esophageal dysphagia and ingested dry seeds followed by a glass of water. As a result, the seeds swelled up in the esophagus, leading to an obstruction.
While the reported incident involved an individual with an esophageal condition, specialists recommend that even healthy individuals exercise caution. To prevent the risk of choking on chia seeds, it’s recommended to soak them in a liquid such as water, milk, yogurt, kefir, juice, or liquid porridge before consumption.
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