The benefits and uses of chia seeds

Chia seeds are small white or black colored seeds from the plantSalvia Hispanica L. native to Mexico and Guatemala. They are particularly known for their high content of omega-3, fatty acids beneficial for cardiovascular health. Read on to learn more about this nutritious little seed.

Nutritional profile of chia seeds

Chia seeds are among the best plant sources of omega-3s. They also contain other polyunsaturated fatty acids, fiber, protein and calcium. As mentioned earlier, polyunsaturated fatty acids are beneficial for heart health. As for fiber, it contributes to satiation and can help regulate intestinal transit, reduce cholesterol and better control blood sugar.

Studies on chia seeds

A systematic review and meta-analysis published in 2018 evaluated the available information regarding the effects of consuming chia seeds on different health conditions in humans. Participants involved in the study included healthy people, people with diabetes, athletes, and people with metabolic syndrome. The daily doses of chia seeds used were separated into three categories: low dose when consumption was less than or equal to 7g, medium dose when consumption was greater than 7g to equal to 15g, and high dose when consumption was less than or equal to 15g. greater than 15g. The parameters measured included, among others, anthropometric parameters, glycemic parameters, inflammation markers, lipid parameters and blood pressure. In the main analysis, the results observed no significant difference between the participants receiving the chia seeds and the control group. However, in the subgroup analysis, the results show significant effects in postprandial blood glucose (decrease), high-density lipoprotein (decrease) and diastolic blood pressure (decrease) when higher doses of chia seeds are used. Finally, the authors of the study point out that the quality of the information assessed is low or very low. Therefore, more studies are needed to confirm the potential health benefits of chia seeds.

Chia seeds in the kitchen

Like other nuts and seeds, chia seeds are a great food to add more often to your diet. In particular, they help to increase your intake of fiber and omega-3, which are often under-represented in the diet. Here are some ideas for cooking with chia seeds:

• In pudding

Chia seeds have the property of forming a gel when they come into contact with a liquid. All you have to do is rehydrate them with milk or a vegetable drink of your choice to obtain a no-cook pudding. Then, it's up to you to flavor it (eg cocoa, cinnamon, vanilla, etc.) and garnish it (eg fresh fruit, dried fruit, nuts, etc.) as you wish.

• As an egg substitute

For the equivalent of one egg, mix 15 mL or 1 tbsp. 45 mL or 3 tbsp ground chia seeds tablespoons of water and let sit for a few minutes. This gives you a plant-based alternative to eggs for your recipes for cookies, muffins, etc.

• In jam

Chia seeds can also be used to make homemade no-cook jams. To do this, simply mix berries (e.g. strawberries, raspberries, blueberries, etc.), mashed with a fork or in a blender, with ground chia seeds and let it sit for a few hours in the refrigerator until a gel forms. You can also add a sweetener of your choice (ex: sugar, maple syrup, honey, etc.) according to your tastes.

• As a garnish

Finally, you can simply sprinkle some ground chia seeds on your yogurt, oatmeal or salad to increase their fiber content. (To see theOatmeal, cranberry and chia cookie mix Isabelle Huot, and theFit-Fit energy balls with Figs and Chia)

Despite their small size, chia seeds are rich in nutrients. A small amount is enough to enjoy their benefits.

References

• https://food-nutrition.canada.ca/cnf-fce/serving-portion.doid=25111
• Teoh, S.L., Lai, N.M., Vanichkulpitak, P., Vuksan, V., Ho, H., & Chaiyakunapruk, N. (2018). Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis.Nutrition reviews,76(4), 219242. https://doi.org/10.1093/nutrit/nux071
• https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
• https://www.diabete.qc.ca/en/living-with-diabetes/food/food-and-nutrients/flax-seeds-chia-and-hemp/
• https://www.unlockfood.ca/en/Articles/Protein/Your-challenge-%E2%80%93-choose-nuts-and-seeds-more-often!.aspx
• http://cscp.umontreal.ca/nutrition/documents/Viens_manger_vegetarisme.pdf

Article written by:

Marie-Noël Marsan, Nutritionist