My first introduction to chia was not as a food but as key component to the strangely popular Chia Pet. Introduced in the 1970s, Chia Pets are small terracotta figurines with sprouted chia coming out of them.1 From looking at these toys, you would never guess the powerful health benefits that chia holds. In the past two decades, chia seeds have transitioned in the United States from solely used for Chia Pets into the American diet. Like with any suddenly trendy (or in the case of chia seeds, trendy again thousands of years later) food, what are the positive and negative impacts of consuming chia seeds?i
What are chia seeds?
Chia, also known as chia seeds, is an edible seed from the plant Salvia hispanica, which is in the mint family and is native to Mexico and Guatemala. Good-quality chia seeds should be black or white – not brown. They can hold up to 10 times their dry weight in liquid, and when they absorb liquid their seeds swell into small, gel-like balls.2
History of Chia
Chia, a desert plant, was used by the Aztecs as early as 3,500 B.C.E. and was a major component of the Aztec diet. Not only were the seeds mixed into food and water, but they were also ground into flour, used in medicines, pressed for oil, and used as offerings in religious ceremonies. During pre-Columbian times, chia was grown as a cash crop in Mexico.3 However, when Spanish conquerors arrived in the 1500s, they repressed indigenous traditions. Many crops, including chia, were forcibly eliminated due to their religious ties. Chia only existed in a small region of Mexico for the past 500 years.4
In 1991, researcher Wayne Coates began studying chia as a possible alternative crop for farmers in northern Argentina. Coates became an advocate in North America for chia’s health benefits. Chia is now grown in Mexico, Argentina, Peru, and Bolivia.5
Health Benefits of Chia
While human trials for chia’s impacts are limited, there is a great deal of anecdotal evidence for chia’s health benefits, which is not surprising due to its nutritional content. First, chia is an incredible source of fiber—just a one-ounce serving contains 11 grams of dietary fiber, which is a third of the recommended daily intake of fiber for adults. A one-ounce serving of chia also contains almost five grams of omega-3 fatty acids, which are important for brain health, and 18% of the recommended daily intake of calcium, which builds bone and oral health. Other impressive qualities of chia includes 30% of the recommended daily intake of manganese, which helps your body absorb other nutrients, 27% of the recommended daily intake of phosphorous , which is important for cell and tissue growth, and 10% of the recommended daily intake of protein.6
Chia is also believed to have a stabilizing effect on blood sugar. It also contains tryptophan, the same amino acid found in turkey, which helps regulate appetite and sleep, and improves mood.7 Lastly, the Cleveland Clinic reported that eating chia seeds has been shown to decrease blood pressure in people with Type II diabetes.8
Possible Negative Impacts of Chia
First, chia seeds had some negative press when an adult male swallowed a tablespoon of dry chia seeds and chased it with water, which led to the chia seeds blocking his esophagus. Since he did not pre-soak his chia seeds, they ended up expanding into their small, gel-like balls in his throat.9 This situation is easily avoided if you pre-soak your chia seeds in for a few minutes.
Chia seeds have been touted as weight loss agents. However, in 2009 a study conducted by Appalachian State University showed no relationship between weight loss and chia seeds in 90 overweight adults after 12 weeks.10 In terms of chia’s ability to decrease blood pressure in people with Type II diabetes, the Cleveland Clinic also states that chia has been shown to decrease the effectiveness of blood pressure medication. People who are on this type of medication should consult their doctor before eating chia seeds, and people on blood thinner medication are advised to not eat chia seeds at all.11
Though unusual, it is also important to mention that some people may be allergic to chia seeds.12 Lastly, for some people, adding chia seeds to their diet might be a large boost in fiber, which might initially cause some gas or bloating.13
How to Eat Chia
Nowadays, chia can be easily found at supermarkets, especially health food stores. Unlike flax seed, they can be consumed in their full seed form. Personally, I prefer to soak my chia seeds in water before eating them, which gives them time to fully expand.
Since chia seeds are mild in flavor, they can be added to an endless amount of recipes as a way to add texture and nutritional value. A few examples include making chia pudding, adding chia to one of your daily glasses of water, adding chia to smoothies, using chia in baking (such as muffins), and sprinkling chia on yogurt.14 There is no official recommended daily amount of chia seeds, but two tablespoons (or 24 grams) per day is often the serving size recommended for adults.15
