We tell you all about chia seeds, one of the so-called
superfoods that have gained popularity recently. We talk about its properties,
benefits, myths surrounding chia seeds, how to prepare them, and how to take
chia in everyday life.
Currently, there are many
"superfoods" that both large and small supermarkets are trying to
sell. In an era dominated by the Western Diet, where reaching the minimum
recommended consumption of fruits and vegetables is almost perfect, the newest
and healthiest foods end up getting this nickname with relative ease.
We can find some of these
superfoods, such as Acai berries, quinoa, or chia seeds. Precisely on this last
food, we will focus today, a substance that does not become a nut but does
share some of the same characteristics.
As in everything, chia seeds also have a dark side, and not all
are benefits. We review all its properties, benefits, and places where you can
buy chia seeds.
What Are Chia Seeds?
Chia seeds are scientifically
called Salvia hispanica, although they are not native to Spain but to Mexico
and Guatemala. During the Aztecs, their cultivation was widespread, but for a
few centuries, they fell into oblivion until now.
At that time, chia seeds were already known as a
"superfood" since it was said that a single spoonful was enough to
sustain Aztec warriors all day long.
Although some confuse these seeds
with cereals or nuts, the reality is that they are a type of herbaceous plant
from the same family as mint but share multiple benefits for the body with these
other two types of food.
Benefits of Chia Seeds
Chia seeds have become very
popular thanks to their supposed slimming power, anti-aging, and potential to
improve metabolic health. Here are the benefits of chia broken down:
Healthy Fats
For every 100 grams of chia
seeds, there are up to 17 grams of omega-3 fatty acids (a serving of salmon
contains about 2.2 grams of this healthy fat).
Fiber
Likewise, chia seeds contain a
high proportion of fiber. It is currently advised to consume around 25-30 grams
of fiber per day, and for every 100 grams of chia seeds, we will find up to
27.6 grams of fiber, so they are not bad at all.
Proteins
Chia seeds have also been shown
to have a high protein content, 23 grams of protein per 100 grams of seeds. In
addition, the protein profile of the same is also interesting because, despite
being plant-based, proteins contain almost all essential amino acids, which
makes them interesting for vegetarian or vegan individuals. Oh, and they do not
contain gluten, so they are suitable for celiac individuals.
Antioxidants
For their part, chia stands out for its high content of antioxidant substances, such as the well-known flavonoids (chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol). Among the properties of these substances are their anti-inflammatory potential and the fact that they can reduce cardiovascular risk.
Vitamins and Minerals
Finally, chia seeds also contain
a significant amount of B vitamins, calcium (714 mg per 100 grams, about ten
times more than cow's milk), and iron (16.4 mg per 100 grams).
How to Take Chia: How to Consume
the Seeds?
If you want to enjoy all these properties and benefits, it is advisable to prepare chia seeds before consuming them. A very common doubt is how to take chia, how to consume the seeds?
The truth is that nothing happens by taking them as they are, dry; however, it is not the optimal way to consume them.
The ideal is to hydrate the chia
seeds. These seeds can absorb a lot of water to prepare them in a container
with liquid and leave them in the refrigerator to consume in the following
days.
You will see how the chia swells and become very gelatinous
balls, precisely as if they were made of gel. In this way, they are much easier
to consume; they can be added to yogurt, to a salad, to fruit smoothies with
chia, with fresh cheese... the possibilities are vast since the seeds can be
incorporated into any preparation.
Similarly, if we do not want to
hydrate them, we can better absorb their properties in raw by grinding them.
They can be put in a grinder or coffee grinder to convert chia seeds into
practical powder and thus also be incorporated into other recipes, such as
cakes, cookies, bread, or, for example, in a protein shake or recovery after
workouts.
It's Not All Wonderful with Chia
Seeds
After analyzing the potential
benefits of chia seeds, we cannot forget that there are some drawbacks to chia
seed consumption, and they are not usually counted. All is not gold that
surrounds the famous chia; as with virtually anything, its excess is also
harmful.
Although several studies have
indeed corroborated its extraordinary nutritional richness, its antioxidant
potential, and its metabolic and cardiovascular protection effect, no
differences have been observed in the lipid profile (blood fats) compared to
individuals who do not consume this food; likewise, no differences have been
observed in body weight or the percentage of body fat when comparing a diet
rich in chia seeds with a placebo.
On the other hand, what has been
observed is that a low-calorie diet together with the consumption of chia seeds
can enhance the benefits of such a diet compared to a low-calorie diet without
seeds. Therefore, its slimming power is more than debatable.
Although it provides benefits,
its excess can be harmful regarding the amount of fiber in chia seeds. It is
not common to consume 100 grams of chia seeds all at once, not even in a single
day.
Still, suppose it occurs to us to fall into excess. In that
case, it is possible to suffer gastrointestinal discomfort and even reduce the
absorption of minerals such as iron or calcium due to excess fiber.
On the other hand, as with nuts,
chia seeds have a high caloric density: for every 100 grams of chia seeds, 500
kcal are consumed, a not inconsiderable amount.
It is a clear example of "yes, it is a healthy food, but it
should be consumed in moderation." No matter how healthy any food is, it
is not advisable to abuse it, and consuming, for example, 100 grams, is an
outrageous amount.
Omega-3 In Chia
Also, although it is known that chia seeds contain omega-3 fatty acids, it is a type of omega-3 called alpha-linolenic acid or ALA, which must go through conversion processes to become EPA and DHA, which do provide cardiovascular benefits.
After conversion,
only 1.7 grams of EPA and DHA are obtained, an efficiency of only 10%. When
compared to salmon, salmon contains more EPA and DHA than chia.
Finally, it should be noted that chia seeds are a source of natural anticoagulant compounds, which, although they may be beneficial to some individuals, should be taken into account if certain drugs are taken to enhance the effect of some of them and lead to spontaneous bleeding.