The seeds from that cultural icon, the Chia pet, may protect against heart disease and lower blood sugar in diabetics, says P.J. Skerrett, editor of the Harvard Heart Letter. Chia, or Salvia hispanica, was a staple in Aztec and Mayan diets, thought to increase strength and longevity. High in essential fatty acids, fiber and protein, low in carbohydrates, chia seeds are not only beneficial for diabetics and for heart health, they may also help maintain a healthy colon, aid in weight loss and benefit the fetus during pregnancy. Consult a doctor before using any natural dietary supplements.
Chia and Diabetes
While Skerrett cautions that research isn't yet conclusive that chia controls insulin and lowers "bad" LDL cholesterol while raising "good" HDL cholesterol, several studies indicate otherwise. A January 2009 study published in the "British Journal of Nutrition" found that chia seeds fed to rats normalized insulin resistance and reduced fat and cholesterol in their blood, despite being fed a high-sucrose diet. Another study published in the journal "Diabetes Care" in 2007 concluded that chia improved "major and emerging cardiovascular risk factors in type 2 diabetes" in 20 men and women.
Chia and Pregnancy
Children whose mothers ate foods rich in omega-3 fatty acids during pregnancy scored higher in tests of their mental and social abilities, according to a 2007 "Lancet" article. Foods containing omega-3 include fatty fish, flax seeds, nuts and chia seeds. Unlike fish, with plant-based foods there are no worries about ingesting metals such as mercury; and unlike flax seeds, which must be ground to get full benefits from eating them, chia seeds can be eaten whole and contain higher levels of omega-3 fatty acids.
Chia as a Weight-Loss Aid
A single one-oz. serving of chia provides 11 grams of fiber, or 42 percent of the daily requirements based on a 2,000-calorie diet. Sprinkled into fruit smoothies, soups, salads or casseroles, the high fiber in chia seeds provides bulk, helping a dieter feel more satisfied at meal time.
High in Nutrients
In addition to being high in fiber and healthy fats and low in carbohydrates, a one-oz. serving of chia provides 18 percent of the daily requirement for calcium, 27 percent of the phosphorus and 30 percent of manganese. Chia contains about 137 calories per oz. and provides almost one-10th of your daily protein requirement.
References
- "Harvard Health Publications"; A Chia Pet for Diabetes?; P.J. Skerrett; December 2010
- "British Journal of Nutrition"; Dietary Chia Seed (Salvia Hispanica L.) Rich in Alpha-Linolenic Acid Improves Adiposity and Normalises Hypertriacylglycerolaemia and Insulin Resistance in Dyslipaemic Rats; A.J. Chicco, et al.; January 2009
- "Diabetes Care"; Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a Randomized Controlled Trial; V. Vuksan, et al.; November 2007
- Medical News Today: Eating More Fish During Pregnancy Benefits Child Development
- Living and Raw Foods: Chia Seed, the Ancient Food of the Future
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