The benefits and uses of chia seeds

Alimentation Santé
Les bienfaits et utilités des graines de chia
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Chia seeds are small white or black seeds from the plant Salvia Hispanica L. native to Mexico and Guatemala. They are especially known for their high omega-3 content, beneficial fatty acids for cardiovascular health. By reading on, you will learn more about this small nutritious seed.

Nutritional profile of chia seeds

Chia seeds are among the best plant sources of omega-3. 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 satiety and can help regulate intestinal transit, reduce cholesterol, and better control blood sugar.

Nutrients

Amount per 15 mL or 1 tbsp (11 g)

Omega-3

1.9 g

Fiber

3.7 g

Protein

1.8 g

Calcium

68 mg

Studies on chia seeds

A systematic review and meta-analysis published in 2018 evaluated the available information regarding the effects of chia seed consumption on various health conditions in humans. Participants included healthy individuals, diabetics, athletes, and people with metabolic syndrome. Daily doses of chia seeds were divided into three categories: low dose when consumption was less than or equal to 7 g, medium dose when consumption was greater than 7 g up to 15 g, and high dose when consumption was greater than 15 g. Measured parameters included, among others, anthropometric parameters, glycemic parameters, inflammation markers, lipid parameters, and blood pressure. In the main analysis, results showed no significant difference between participants receiving chia seeds and the control group. However, in subgroup analysis, results showed significant effects on postprandial blood sugar (decrease), high-density lipoproteins (decrease), and diastolic blood pressure (decrease) when higher doses of chia seeds were used. Finally, the study authors noted that the quality of the evaluated information is low or very low. Therefore, more studies are needed to confirm the potential beneficial effects of chia seeds on health.

Chia seeds in cooking

Like other nuts and seeds, chia seeds are an interesting food to add more often to your diet. They notably help increase your intake of fiber and omega-3, often underrepresented 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. You just need to rehydrate them with milk or a plant-based drink of your choice to get a no-cook pudding. Then, feel free to flavor it (e.g., cocoa, cinnamon, vanilla, etc.) and top it (e.g., fresh fruit, dried fruit, nuts, etc.) as you like.

  • As an egg substitute

To get the equivalent of one egg, mix 15 mL or 1 tbsp of ground chia seeds with 45 mL or 3 tbsp of water and let rest for a few minutes. This provides a plant-based alternative to eggs for your cookie, muffin, and other recipes.

  • In jam

Chia seeds can also be used to prepare homemade no-cook jams. For this, simply mix small fruits (e.g., strawberries, raspberries, blueberries, etc.), mashed with a fork or blended, with ground chia seeds and let the mixture rest in the refrigerator for a few hours until a gel forms. You can also add a sweetener of your choice (e.g., sugar, maple syrup, honey, etc.) according to your taste.

  • As a topping

Finally, you can simply sprinkle some ground chia seeds on your yogurt, oatmeal, or salad to increase their fiber content. (See the Oatmeal, Cranberry and Chia Cookie Mix by Isabelle Huot, and the Fit-Fit Fig and Chia Energy Balls)

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

References

 

Article written by:

Marie-Noël Marsan, written in 2022.

 

Tags: Alimentation, Santé

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