Taste Life Blog

What’s the Buzz about Chia Seeds?

There is plenty of buzz about chia seeds. If you watched TV in the 80s I bet you can remember the commercial jingle “Ch Ch Ch Chia” and the Chia pets. When you watered the pets, the seeds grew into green hair on terracotta figurines. Chia is the Mayan word for strength, named for its energizing power.

What Is Chia?

Chia is an edible seed grown in Mexico and comes from the desert plant Salvia hispanica, a member of the mint family. They date back to Mayan and Aztec cultures. One spoon of seed in water was used to supply sustenance for an entire day of hard labor. The seeds were so highly prized they were used as currency.

Nutrition

Two tablespoons of chia seeds provides a nutty flavor and also 139 calories, 4 grams protein, 9 grams fat, 12 grams carbohydrates, 11 grams of fiber plus minerals and vitamins. They are often sprinkled on oatmeal or whole grains, salads, into yogurt drinks, or into baked goods without changing the taste. In Mexico, a dish called chia fresco is made by soaking chia seeds in fruit juice or water.

They are one of the highest plant based sources of complete protein. They work great in combination with fiber filled carbohydrates as the carbohydrates provide the energy and the protein found in the chia seeds slows down the digestion and helps get more energy from the carbohydrates. They are gluten free and can be incorporated into almost any recipe to replace the fat and increase nutrient density.

They are rich in omega three fatty acids. 4 tablespoons of dried chia seeds contain 18g of fat, with 10g of that being represented as ALA which is an omega 3. ALA is only useful to your body because it can be converted into two other more useful omega three fatty acids EPA and DHA. Studies have shown that about 15% of ALA gets converted to EPA and DHA. More research is needed.

Why the buzz?

These small little tasteless seeds expand when you put them in water so people eat them to feel full. There have been no studies to conclude that even taking a large amount of chia seeds per day results in weight loss. A study conducted by Neiman* and Colleagues concluded that ingestion of 4 tablespoons a day of chia seeds for 12 weeks did not influence body mass, composition or disease risk. It may help you feel fuller and they are really fun to eat but weight loss is still about balancing your plate and moving your body more.

Bottom Line:

Chia seeds are a source of omega-3, fiber, antioxidants and protein. Clinical trials show chia may support weight loss, lower your blood sugar, and protect you against chronic disease and support a healthy heart. More studies are needed before chia seeds can be recommended either for weight loss or heart health.

*Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009; 29:414- 418.

For more information go to www.chosen-foods.com

Chia Seed Spinach Eggs

If you are tired of the same old same old breakfast…time to add chia seeds to your eggs like my college friend Cate Gasser does for her family.  They contain omega 3 fatty acids, fiber, and protein.  The egg chia seed mixture is similar to the consistency of couscous.

Ingredients per person

1 egg

1 tablespoon of chia seeds

Few tablespoons onion, chopped

Baby spinach about one handful

Milk about one tablespoon

Butter

Method

Whisk the chia seeds into the egg and soak for 15 minutes. Sauté the onion in a non- stick fry pan in butter until soft. Whisk the milk into the chia seed egg mixture. Add the egg milk chia seed mixture to the pan and stir until set. Add the baby spinach leaves and stir the mixture until leaves are slightly wilted.  Season to taste with salt and pepper.