Chia seeds: what are they, and what are they good for, besides sprouting on clay animals (Chia Pets!)? Lately, I’m seeing them promoted everywhere for their health benefits. Is there any validity to this?
The common name Chia refers to several species of Salvia, and to Hyptis suaveolens. The species that is imported into the United States is usually Salvia hispanica. Purdue University’s New Crops database has information about the uses of chia seeds:
“The seeds of chias have been eaten for centuries by native North Americans, either raw or parched. They are used in sauces and as thickening agents. When soaked in water the seed envelops itself in a copious mucilaginous polysaccharide, excellent for digestion, and together with the grain itself forms a nutritious food. Mixed with orange juice the gel-like seeds make a nutritious breakfast and can help to control excess weight. Users report that a glass full of orange juice with a teaspoon of presoaked seeds leaves one feeling full and without hunger until noon. The plant explorer Edward Palmer wrote (1871): ‘In preparing chia for use the seeds are roasted and ground, and the addition of water makes a mucilaginous mass several times the original bulk, sugar to taste is added, and the result is the much prized semi-fluid pinole of Indians and others, and to me one of the best and most nutritive foods while traveling over the deserts.'”
The New York Times published an article (11/24/2012) on the current trend for consuming chia seeds as a nutritional supplement (purportedly high in antioxidants and omega-3 fatty acids). More studies are needed to substantiate the health claims, as this information from Columbia University’s “Go Ask Alice” website points out:
“People eat chia seeds for diabetes, high blood pressure, and to reduce the risk of heart disease and stroke. However, there is currently no good evidence to support chia consumption for these uses. People have also tried using chia seeds as a weight loss aid, as the high fiber content is thought to suppress appetite and ultimately help with weight loss. There’s not much support for this claim. One study found that eating chia seeds had no effects on body weight, body fat, or changes in appetite over a 12-week period. However, studies have shown that a particular variety of chia seeds, marketed under Salba, can reduce certain risk factors for heart disease such as blood pressure, clotting factors, and inflammation.”