Chia seed is a fiber- and protein-rich grain that has gained popularity as a "super food" in recent years, although the seed has actually been used as food and medicine for centuries. The seed gained popularity as a form of kitsch art in the 1980s that featured chia seed sprouts on clay vessels in the shape of an animal or the head of a famous person. Aside from a reputation as a modern health food, chia seed is also touted as a weight loss aid.
Description
Chia seed is the seed of Salvia hispanica, a flowering member of the mint family of plants native to Mexico, where the ancient Aztecs considered the seeds a staple food and a source of currency. Today, chia is commercially cultivated for the seed in Guatemala, Bolivia, Argentina and Australia. In 2009, The European Union approved of chia seed as a novel food ingredient in 2009. According to the U.S. Department of Agriculture, 1 oz. of chia seeds provides more than 4 g of protein, 11 g of fiber and a significant amount of essential minerals and fatty acids.
Pharmacological Effects
Chia seed is reputed to promote weight loss because it makes you feel full. A study conducted by St. Michael's Hospital in Toronto, Canada, that monitored glucose and insulin response in 30 adults receiving enhanced foods found that chia seed may trigger and prolong satiety better than other grains due to a higher fat and protein content. The researchers also speculate that the low glycemic index value of chia seed may inhibit the storage of fat in the body. In addition, the high fiber content of the seed appears to regulate the release of glucose into the bloodstream, a sudden drop of which would trigger hunger.
Scientific Evidence
A 2009 systematic review of existing medical literature conducted by the Natural Standard Research Collaboration found that out of two studies relating specifically to weight loss included in the review, neither yielded evidence that chia seed promotes weight loss. While the St. Michael's Hospital study suggests some potential effects may contribute to weight loss in terms of regulating blood sugar and controlling appetite, there is no evidence to demonstrate that chia seed increases metabolism and the burning of fat and calories. Still, as the authors of the review noted, more rigorous research is needed.
Conclusion
Based on the St. Michael's Hospital study and the Natural Standard Research Collaboration review, there is limited scientific evidence to support the idea that chia seed will help you to lose weight. However, it would be reasonable to say that chia seed may act as a natural appetite suppressant. In addition, the review also showed that chia seed may have an application in addressing other conditions, including allergies, hypertension, heart disease, angina and certain endocrine and hormone-related disorders due to potential antioxidant, antiviral and anticoagulant properties.
References
- Official Journal of the European Union; Commission Decision of Oct. 13, 2009, Nov. 2009
- U.S. Department of Agriculture; National Nutrient Database for Standard Reference, Release 23 (2010)
- PubMed; "Reviews on Recent Clinical Trials"; Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration; C. Ulbricht et al.; Sept. 2009
- Clinical Trials: "The Effects of Salvia Hispanica-Enriched Foods on Glycemic and Insulinemic Responses and Subjective Satiety"; Feb. 2009
Member Comments