Chia seeds

Proponents of a healthy lifestyle are constantly looking for new foods to diversify a healthy diet. Chia seeds, which recently appeared on store shelves, have caused a lot of rumors and interpretations. From the article you will learn who this product is suitable for and how to use it to maximum advantage, based on the composition, not conjecture.

Description of chia seeds

The American white chia plant is a relative of our sage. Its seeds were known to the Aztecs, Indians, and are now widely used in food in Mexico, USA, Australia. Drinks are made on their basis. Seeds are added to pastries, sweets, bars.

Chia nutritional value (BJU):

Substance	Number	Units of measurement
Proteins	15-17	G
Jury	29-31	G
Carbohydrates (summarily)	42	G
Dietary fiber	34	G
Energy value	485-487	kcal

Glycemic index (GI) of chia seeds is low 30-35 units.

The following features of a product attract attention:

1. High fat content in seeds. But do not rush to abandon the product immediately for this reason. There is no cholesterol in chia oil, but omega-3 and omega-6 PUFAs are rare in our diet. These fatty acids are essential for the body because they are involved in intracellular chemical reactions.
2. A large amount of carbohydrates is represented by dietary fiber that is not absorbed. They normalize digestive processes and do not increase the concentration of glucose in the bloodstream.
3. Rich mineral complex. 100 g of grains contain the daily norm of phosphorus and manganese. The plant supplies the body with potassium, copper, zinc. But high calcium is especially important. The seeds fill about 60% of the daily requirement of this mineral.
4. Fat (K) and water-soluble B vitamins (1,2,3) and nicotinic acid.
5. The caloric content of grains is high (over 450 kcal).

Truth and myths about chia seeds

Chia is one of the most controversial products. It is called an indispensable Superfood, which successfully competes with salmon, spinach, milk.

On the Internet it was endowed with magical (from the Aztecs) and a huge number of medicinal (from sage) properties. The logical question is, why did these miracle seeds begin to be actively used as a dietary supplement only after 1990, when the Mill brothers started breeding chia? The answer is simple – because marketers have started to promote grain. And they did it not always true.

Marketing information	The real state of affairs
The content of omega-3 PUFA (8 daily norms) makes chia a more valuable product than salmon.	The seeds contain plant omega-3 PUFAs. They are absorbed by 10-15% of omega-3 animal origin.
The iron content exceeds all other plant products.	No. Mentions of high iron content are found only in Russian-language literature.
Russian-language sites present data on the high content of vitamins (A and D).	No. This does not match the USDA data.
The seeds improve the bronchopulmonary system, treat colds.	No. These are the properties of the well-known sage, not chia. They are attributed to the plant by mistake.
Mexican chia species are much more useful.	No. Chia white is cultivated for food, the content of nutrients of which differs depending on the variety (and even slightly), and not on the place of growth.
Chia is useful only when mixed with water. When used dry or without steaming is useless.	No. This mistake arose from the custom of American peoples to prepare drinks from the plant. Biologically active substances are in grains and are useful already in a crude kind.
Red seeds are the most valuable.	No. The red color of the seeds indicates insufficient maturity – such seeds are not recommended for consumption.
The composition is unique, sharply distinguished from other plant grains.	No. The composition is similar to other seeds: amaranth, sesame, flax, etc.
Increases concentration and attention in people of all ages.	So. Omega-3 works to increase attention regardless of age.
The plant has anti-cancer effects.	So. This effect of omega-3 PUFAs.
Holds water well.	So. The weight of water adsorbed by seeds is 12 times higher than its own weight.

Types of seeds

Chia seeds vary in color. Grains of black, dark gray or whitish color slightly larger than poppies are found on the shelves. The elongated shape makes them look like legumes.

Black chia seeds

This species was grown by the Aztecs in their fields. They added grains to the drink. They were eaten before long transitions or strenuous exercise. Belong to the same species as plants with white grains. Cultivated not only in Mexico but also in the United States, Australia, etc.

White chia seeds

In light seeds, bred by the Mill brothers, a little more nutrients. Otherwise, they are no different from their dark-colored counterparts.

The benefits of seeds

Despite the large number of fictional wonderful properties and mythical uniqueness, the plant without them occupies a well-deserved place in the arsenal of a nutritionist.

The benefits of chia seeds are directly related to their composition:

1. Calcium. The effect of this mineral on bone tissue, muscles (including the heart) is difficult to overestimate. Pregnant women, children, athletes who are gaining muscle mass, and athletes who are going through menopause need to increase this mineral in their diet. Moreover, the high content of calcium in the product will be relevant even for those who follow a diet (vegans, pregnant women, etc.).
2. Omega-3. Consumption lowers blood cholesterol, improves heart and blood vessels.
3. Omega-6. These fatty acids improve kidney function, rejuvenate the skin, stimulating the recovery process.
4. Vitamins. In combination with PUFA stimulate immunity. Especially important for athletes who train outdoors throughout the year. B vitamins normalize the nervous system.
5. Dietary fiber. Normalize the work of the gastrointestinal tract, regulate stool with constipation. Remove excess fluid from the body.

Harm and contraindications

There are also situations in which eating the plant leads to negative consequences.

The harm of chia seeds can appear in the form of:

• allergic reactions;
• appearance or intensification of loose stools (diarrhea);
• increase in blood pressure.

Strict contraindications to the use of grains:

• individual intolerance to chia or sesame;
• age up to 1 year;
• taking aspirin.

Use with caution is recommended for:

• pregnancy;
• breastfeeding;
• crisis course hypertension;
• predisposition to diarrhea;
• diseases of the gastrointestinal tract;
• age up to 3 years.

Features of the use of chia seeds

Useful properties of chia seeds will allow you to include this product in the diet of athletes with a vegetarian diet, in childhood and weight control. Different groups of people have their own characteristics of use.

For children

The seeds have no specific taste and are well disguised in cereals, salads, pastries. When grinding white seeds, they are difficult to find in the dish.

Recommended seed intake from 3 years. From this age, the daily intake is up to 1 tablespoon (about 7-10 g). Earlier introduction to a healthy diet should be considered in a vegan diet of a child with celiac disease (gluten-free).

When losing weight

In the literature, it is recommended to use chia for weight loss. By increasing bowel movements and removing excess water, this diet will lead to weight loss.

In fact, everything is a little more complicated:

1. The daily intake of seeds for adults – up to 2 tablespoons (14-20 g). That is, about 190 g of water will be excreted. This result can be compared with a weak diuretic effect.
2. The caloric content of chia does not allow to include these seeds in dietary products.
3. Decreased appetite is observed after eating the seeds for a short time (not more than 6 hours).
4. Bowel cleansing occurs when switching to any plant food.

All these features allow you to use the seeds:

• at the first stage of bowel cleansing;
• in limited quantities – as a supplement, not as a basis for the diet;
• including in the evening meal – to reduce appetite and avoid overeating at night;
• in any dish, because the taste of the seeds is completely neutral (recipes, desserts from chia seeds choose according to diet);
• without illusions about an effective means of weight loss.

During pregnancy

The period of childbearing for women is a relative contraindication to the use of chia. Introducing it into your diet for the first time is better at another time, as consumption can lead to a change in stool, allergies, changes in blood pressure.

Women should consider taking chia during pregnancy:

• that have already consumed these grains before;
• vegan;
• with constipation and edema;
• with calcium deficiency.

In other cases, you should follow a proper diet.

With diabetes

Chia has a low GI. The seeds gradually saturate the blood with glucose in small quantities, which allows them to be included in the diet of diabetics.

In the process of digestion, the contents of the seeds turn into a viscous substance that slows down the digestion of food eaten. This slightly reduces the GI of dishes to which chia has been added.

Chia seeds do not cure diabetes. It is part of a healthy diet with impaired glycemic metabolism.

With problems of the gastrointestinal tract

In diseases of the digestive system is not recommended to add coarse fiber, which is contained in the shell of chia seeds. This threatens to exacerbate inflammation, increased pain, bleeding (with erosive processes).

Chia seeds are well suited as a dietary supplement for constipation. Especially if they are caused by a sharp decrease in motor activity (injuries, operations, etc.) or an increase in body temperature or the environment.

Tips on how to properly use chia seeds

To achieve the maximum positive effect requires proper cooking: carrots are combined with an oil base, dairy products are trying to ferment and eat in the form of cottage cheese, cheese, etc.

Chia seeds do not have strict contraindications for cooking. They are eaten raw, added to dishes that are cooked, etc. They do not contain substances that break down when heated.

Chia seeds are covered with a dense shell. It is better to grind the beans in a coffee grinder or mortar for better absorption of nutrients. Grinding is not required when softening hard skin during heat treatment, soaking for more than 5 hours or germination.

Conclusion

Chia seeds are a useful plant product that contains vitamins, trace elements (calcium), omega-3 and omega-6 PUFAs. Although its useful properties are greatly exaggerated in Russian-language publications, the product can be successfully used along with flax, walnut, sesame and others.

The plant will be a real help in the diet of vegans as a source of plant calcium and omega-3 PUFA. Chia enhances bowel function, speeds up stool, reduces appetite, removes excess water. The plant can be recommended in the first stage of weight loss.

The daily norm of seed consumption is small (up to 20 g per day). This makes the plant a dietary supplement, not a food base that competes with salmon and dairy products.