It's an exclamation that many people are familiar with thanks to the catchy “Chia Pet” jingle. It's a product you may know as a last-minute Christmas present, as it's often stacked next to fruitcake.
But there’s more to chia than meets the eye. This tiny seed is no longer just a holiday fixture thanks to growing hype surrounding its health benefits. Chia seeds are increasingly touted as a super-food, weight loss supplement, and more. If you want to add healthy, mineral-rich foods to your diet, you’re strongly advised to take a closer look at the chia seed.
What Is Chia Exactly?
Chia, also known as Salvia hispanica L., is a domestically-grown herb. Chia seeds are small, flat, and oval-shaped. They are very small with a smooth texture, and can be white, brown, or black in color.
A member of the mint family, this plant's seeds remain a traditional food staple in Central and South America. Considering the food’s lengthy history in the region, it’s not too surprising.
Chia Seeds: Secret Weapon For Aztec Warriors?
Chia seeds were very popular with the Aztecs, Incas, and Mayans many centuries ago. According to Diana Allen, MS, CNS, a clinical nutritionist, and author of Chia Seed, these cultures valued Chia seeds as a source of energy and for medicinal use.
In Pre-Columbian times, Chia seeds were one of the four major crops of the Aztec people. It’s even believed that Aztec warriors chowed down on chia seeds before heading into battle to increase their endurance in combat.
Health Benefits Associated With Chia Seeds
Recent research seems to back up the beliefs these ancient South and Central American cultures had about chia seeds.
For instance, a study published in the British Journal of Nutrition suggests that chia seed consumption promotes good cholesterol (HDL) levels. As a replacement fat source, it's possible chia seeds can help reduce central obesity levels over time.
Diabetics are especially keen on these small seeds, as some studies suggest that chia seeds can help regulate insulin levels.
It’s believed the source of fiber in chia seeds will keep you full longer and help avoid consuming excess calories.
They also contain the omega-3 and omega-6 fatty acids that are good for one's heart health. The lipid profile of these seeds contain a concentration of omega-3 that is over 60 percent. This makes chia seeds one of the richest sources of omega-3s in any plant on Earth!
These seeds contain antioxidants, a benefit believed to aid the body in warding off pollutants and fighting cancer-causing substances.
Chia is considered a great source of minerals such as calcium, magnesium, iron, potassium, and zinc.
Lastly, chia seeds have a low sodium content, making them ideal for those conscious of their salt-intake. Salmon is said to have nearly 78 times more sodium than chia seeds contain. Tuna fish? A whopping 237 times as much salt.
Chia Seeds Widely Touted, But More Research Is Needed
Even though some scientific research suggests the potential of chia seeds as a health food, the verdict is out. A review published in the Journal of Biomedicine and Biotechnology also noted that the available peer-reviewed research was "scanty.”
One area of concern are the claims made about chia seeds as a weight loss supplement. It's true these seeds are viewed primarily as a "good fat". However, you can have too much of a good thing.
Alice H Lichtenstein, DSc, director of Tufts’ HNRCA Cardio-vascular Nutrition Laboratory, pointed out that chia seeds contain "60 calories per tablespoon.” Unless consciously substituted for high-calorie foods, Lichtenstein warns that those additional calories will add up in the long run.
Catherine Ulbricht, PharmD, and chief editor of Natural Standard Research Collaboration, believes that more research is needed before chia seeds are deemed a true superfood.
Side Effects Of Chia Seed Consumption
At present, there doesn't seem to be much evidence that chia seeds are dangerous. Concerns that do arise about chia seed consumption are generally tied to possible allergic reactions.
Ulbricht told WebMD that persons who are allergic to mustard or sesame seeds may also have a negative reaction to chia seeds.
If you take blood pressure medicine or blood thinners, you are advised to contact your doctor before adding chia seeds to your diet. This is because the omega-3 acids in chia seeds can act as a natural blood thinner. Chia seed consumption (and especially over-consumption) could lead to a dangerous drop in blood pressure.
Diabetics who already use medication to control their condition are also cautioned to get medical advice before adding chia seeds to their diets. Though seeds regulate insulin levels, when combined with medication, glucose levels in the blood may drop too low.
Other side effects of chia seeds include constipation, diarrhea, bloating, and excessive gas.
Chia Seeds Deemed Good Overall, But Realism Is Key
Medical and scientific opinion paints chia seeds as a healthy and generally safe addition to one’s diet. It's simply necessary to maintain realistic expectations about what chia can do for you. Include these seeds as part of an overall healthy diet and remember to be mindful of your overall caloric intake.
There is no one food or supplement that's a miracle cure for obesity or bad habits. Chia seeds work best as part of a lifestyle that promotes sensible food choices and regular exercise.