Salba is a whole grain that is a rich source of fiber, minerals and polyunsaturated fatty acids, or PUFAs. The Salba.com website says salba has three times as much omega-3 fatty acid as salmon, 30 percent more antioxidant than blueberries, six times the calcium found in whole milk and three times as much iron as spinach. Research studies have shown that this nutritious grain can also help control your blood sugar and blood pressure.
Lower Blood Pressure
The journal "Diabetes Care" published a study by Dr. Vladimir Vuksan in 2007, documenting the effect of salba supplementation in diabetic patients. Subjects were given 37 g of salba per day for 12 weeks without making any changes to their regular diabetic treatments. The results showed a decrease of 6.3 mmHg in systolic blood pressure in test subjects compared to the control group. High blood pressure is a risk factor for developing cardiovascular disease, and the researchers concluded that long-term use of salba could reduce this risk by lowering your blood pressure.
Omega-3 Fatty Acids
According to Vuksan's research, salba supplementation doubled the amount of the PUFA's alpha-linolenic acid and eicosapentaenoic acid in the blood of the test subjects. These are omega-3 fatty acids, and the American Heart Association encourages the addition of omega-3 rich foods to your diet to promote heart health. Omega-3 fatty acids will decrease your risk of developing heart disease by helping keep your arteries plaque-free and your triglyceride levels down. Consume at least two servings per week of fish with high omega-3 content such as salmon. Salba may serve as an alternative to fish, since it also increases your body's store of omega-3 fatty acids.
Lower Blood Glucose
The "European Journal of Clinical Research" published a study in 2010 in which healthy subjects were given zero, 7, 15 or 24 g of salba baked into white bread, and had their glucose level and appetite monitored. The results showed that salba reduced blood glucose, and subjects getting higher doses had their appetite suppressed within an hour, while those taking the low dose experienced appetite suppression within two hours.
Salba is Nutrient Rich
A Master of Science thesis by University of Toronto student Amy Lee gives the following information about salba's nutrient profile: 100 g of salba will provide you with 389 kcal; 33 g of fat, which includes 22 g of omega-3 fatty acids; 35 g of carbohydrate, 34 g of which is in the form of dietary fiber; and 22 g of protein. There is also a variety of vitamins and minerals packed into this 100 g, including 770 mg of calcium. This nutritious grain can be used ground or whole and can be added to your cereals, smoothies or used in your baking.
References
- Salba.com: Salba
- "Diabetes Care"; Supplementation With Salba; V. Vuksan; November 2007
- American Heart Association: Fish and Omega-3 Fatty Acids
- "European Journal of Clinical Research"; Salba and Blood Glucose; V. Vuksan; 2010
- University of Toronto Department of Nutritional Science: Effects of Salba; A. Lee; 2009
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