Health Benefits of Chia Seeds
Chia seeds have gotten a lot of press in the past few years, and are often called a superfood because of all they profess to offer – omega-3 fatty acids, protein, fibre, micronutrients and antioxidants. While I agree that they have all these positive attributes, I think it’s wise to look objectively at any food and avoid getting sucked into the hype. As with anything in nutrition, a lot depends on why you’re eating them. Here are a few nutritional considerations for chia seeds.
First off, the omega-3 fatty acids found in chia seeds are the short chain variety, which means they need to be converted in the body to longer-chain DHA. DHA is very beneficial, and is essential for the brain and fighting inflammation. It is very difficult for our bodies to convert these short-chain fats to long-chain fats, especially when the diet is high in omega-6 foods such as seed oils and nuts. For this reason, although they do contain some omega-3’s, I wouldn’t rely on chia seeds to meet my DHA nutritional needs. Better sources of fully-formed DHA include fatty fish (salmon, herring, anchovies and halibut), fish oil, organ meats from grass-fed/pastured animals and eggs. For vegetarians, DHA can be sourced from certain types of algae.
Another aspect to consider in chia seeds is the fibre. Most chia seeds contain somewhere between 8 – 11 g of fibre in a 2 Tbsp serving. It’s often called a “mucilaginous” fibre because of the slimy texture it takes on when soaked. This can be very helpful as a laxative, along with eliminating toxins and excess estrogen from the body. It can even help regulate cholesterol levels. However, all this fibre might upset the belly of someone with digestive issues. For this reason, I recommend going with how you feel. As long as there is no digestive upset, chia seeds are a great source of fibre!
Finally, although chia seeds are a complete source of protein, containing all 8 essential amino acids, it’s important to consider the serving size. A 2 Tbsp serving of chia seeds only contains about 4 – 6 g of protein. Although it’s a very dense source of protein, it would take a very large amount to equal a meal-sized serving of protein (8-10 Tbsp for most people!).
The bottom line: Chia seeds contain beneficial micronutrients, antioxidants and a modest amount of protein per serving. And as long as there is no digestive upset, they are a great source of healthy fibre. One of my favourite ways to eat chia seeds is to soak them in coconut milk for 15-20 minutes, sprinkle with cinnamon and top with cacao nibs and fresh berries.
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