Salba, a brand name for a particular variety of chia (Salvia hispanica L) seeds, is a newly popularized "superfood" that was used by the ancient Aztecs for both food and medicinal purposes and is currently receiving press for its high fiber, fatty acid, antioxidant, protein, magnesium, calcium and folate content. Although it is extremely safe and easy to use, it does have some side effects that consumers need to be aware of. Interestingly, the side effects are linked directly to Salba's claimed benefits.
Fiber
Gram for gram, Salba contains 25 percent more fiber than flax seed. One packed tablespoon of ground Salba contains 2.9 grams (g) of fiber, both soluble and insoluble, meeting 12 percent of your daily allowance. It absorbs 9 to 10 times its weight in water, which may create a sensation of satiety or "fullness." Salba's high fiber content may promote frequent, loose stools for some, or on the flip-side, can promote bloating and constipation if there is inadequate fluid intake. Whenever you supplement with fiber, be sure to increase your water consumption.
Fatty Acids
One serving of ground Salba contains 1,891 milligrams (mg) of omega-3 fatty acids, 524 mg of omega-6s and 173 mg of omega-9s, making Salba the highest plant-based source of omega fats available. Unlike fish-based sources of omegas, there is no need to be concerned about mercury content when you consume it. Plasma ALAs (alpha lipoic acids), an antioxidant, and polyunsaturated fatty acid levels will increase after regularly consuming Salba.
Research
A 2007 study by Vladimir Vuksan et al. (published in Diabetes Care) found Salba to be safe; in fact, the researchers found that it was associated with decreased systolic blood pressure and a decrease in cardiovascular risk factors (hs-CRP and vWF) in people with type 2 diabetes whose symptoms were also being controlled by diet and oral hypoglycemic medications. Kidney, liver and blood-clotting functions were not impacted by 12 weeks of Salba supplementation.
Bottom Line
Salba appears to be a safe addition to a healthy diet. It is relatively tasteless and can easily be incorporated into recipes and raw foods.
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