Chia, or Salvia hispanica, is a plant in the mint family. Chia seeds are marketed as a nutritional powerhouse or "superfood" because their nutritional profile suggests that the seeds might improve heart health, help prevent diabetes and promote weight loss. The actual health benefits demonstrated in scientific studies are somewhat mixed.
Nutrition
Each ounce of dried chia seeds contains almost 5 g of omega-3 fatty acids, which promote heart health and reduce atherosclerosis. In addition to omega-3 fats, each ounce of chia seeds contains 17 percent of the daily requirements for calcium, over 4 g of protein and almost 11 g of fiber.
Health Effects
A November 2007 study published in "Diabetes Care" investigated the effects of supplementing the diet of diabetic subjects with either chia seeds or wheat bran. The subjects who received chia seeds had a larger reduction in blood pressure and improved A1C levels. Another study, published in the April, 2010 issue of the "European Journal of Clinical Nutrition," found that subjects given chia seeds had reduced appetite for longer after their meals as well as improved blood sugar regulation.
Weight Loss
Although the nutritional profile of chia seeds makes them a healthy food, none of the studies done on humans has resulted in significant weight loss over the control groups. Theoretically, a supplement that reduces your appetite and helps with blood sugar regulation should aid you as you work to reduce your caloric intake. Chia seeds may be helpful in maintaining a healthy, reduced-calorie diet, but so far weight loss has not been a result in controlled studies.
Uses
You can soak chia seeds in water and drink them, add them to foods like oatmeal or bake them into bread. Another use that may be very helpful for weight loss is the substitution of chia seed gel for eggs or oil in baked goods. A study published in the June 2010 issue of the "Journal of the American Dietetic Association" found that up to 25 percent of eggs or oil can be replaced in cake recipes without negatively impacting taste perception. Replacing eggs and oil reduces the cholesterol, fat and calorie content of recipes while increasing the protein and fiber content -- both positive changes for weight loss.
References
- "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; Vladimir Vuksan, et al.; November 2007
- "European Journal of Clinical Nutrition"; Reduction in Postprandial Glucose Excursion and Prolongation of Satiety: Possible Explanation of the Long-term Effects of Whole Grain Salba (Salvia Hispanica L.); V. Vuksan, et al.; April 2010
- "Reviews on Recent Clinical Trials"; Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration; Catherine Ulbricht, et al.; September 2009
- "Journal of the American Dietetic Association"; Chia (Salvia hispanica L) Gel Can Be Used as Egg or Oil Replacer in Cake Formulations; Rafael Borneo, et al.; June 2010
- USDA Nutrient Data Laboratory; National Nutrient Database for Standard Reference; Seeds, Chia Seeds, Dried
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