Home > Superfood > Praise for Chia Seeds [13 Things to Know]

Praise for Chia Seeds [13 Things to Know]

September 20th, 2011 Leave a comment Go to comments
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There are more and more people asking us about chia seeds lately, so here are a few things to know.

1. Chia is derived from the word “chian” which means oily. Chia is an edible seed derived from the plant Salvia hispanica. It is a member of the mint family and has been cultivated in Mexico an Guatamela as far back as by the Aztecs.

2. Today, chia seeds are grown and consumed mostly in Mexico. They are also popular in Australia, Bolivia, Guatemala and Ecuador. And it seems they are making inroads to the US.

3. Chia seeds are the richest plant source of omega-3 fatty acids (in particular – alpha-linolenic acid or ALA). These fatty acids are usually found in oily fish and nuts and are vital in protecting against inflammation as well as assisting with brain development.

4. Chia seeds have a low glycemic index (GI), which means diabetics can use them to help control blood sugar levels.

5. They’re extremely high in fiber (11g in a 1 ounce!).

6. Chia seeds are also rich in antioxidants, which means they can be stored for a long time without going off or rancid.

7. The seeds boast high levels of other nutrients such as protein, calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Cool but how do I eat these little buggers?

It’s up to you and your imaginations but here are some examples:

8. Try sprinkling chia seeds on your breakfast cereal, or a yogurt.

9. Toss them into a salad or an omelette.

10. Grind them up and  add to dough for muffins or bread.

11. Use them in meat stuffing or sprinkled into in a stir fry.

12. Another way of preparing the seeds is by submerging them in water. This allows them to absorb the water and form a gel (chia gel) which can help keep your body hydrated – great for any athletes out there. Some studies claim that this property of the chia seeds may help with weight loss because it helps you feel fuller for longer and delays the increase in blood sugar levels of other foods you may be eating with the chia seeds.

13. Whatever you do, start with the whole chia seed  rather than buying a ground up powder or  supplement pill.

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  • Janarzooman

    Is this the same thing they use for “Chia Pets”? I never knew you could eat the seeds. How does it compare to flax seeds, and how do they taste? 

    • Darlenezoo

      my question too, if it is then I do know where to buy some around here and I will add them to my diet

    • Darlenezoo

      my question too, if it is then I do know where to buy some around here and I will add them to my diet

    • Kirsten

      They have an earthy taste.  When I make a pitcher, and before I add the lime juice, it smells like dirt.  Sounds gross, but it’s delicious.  My kids love it and always ask me to make some.

    • chuckie

      Highest omega-3 of any seed and doesn’t need to be ground first like flax seed. also more calcium than milk.

      • Mdeva

        Chuckie – Do you know why that is? Small, hard seeds tend to go strait through the body without providing the enclosed nutrients; are chias softer? I’d hate to eat chia seeds for a year, then find out that I should have been grinding them. I mix Flax powder into my peanut butter and sprinkle it on my cereal; sounds like my next package should be chia seeds instead of flax powder.

    • G.F.L.

      I have heard it is the same.

  • Susette

    I’ve bought them from Amazon. I believe the seller was called “Raw Food World” or something like that. I am going to try lime in the gel, because I did not like the gel plain. I often throw it in baked foods, pancakes, etc. (less likely to notice them). I’ve tried putting them on yogurt, but realized I don’t like the crunch.

  • Chuckie

    (My) Costco currently has chia seeds for $6.79 for a TWO POUND bag. I’ve never seen it less expensive anywhere.

  • Rea

    Chia seed pudding! You can search online for recipes, but I just put about an ounce of seeds in a little bowl and add some almond milk, cinnamon, tiny amount of vanilla extract, and some stevia or maple syrup. Chill in the fridge while it absorbs the milk and enjoy.

  • Aeroshamrock

    They are great in banana smoothies, for a nutty, ‘bubble tea’ sort of effect.

  • Susan Emmer

    I love chia seeds in my oatmeal. It makes it rich and creamier. I recently wrote an article on chia seeds at http://www.healthybitchdaily.com/post/ch-ch-ch-chia-chia-seeds.

  • Erika

    Love that you talked about chia seeds today. I had read about them on this other blog I read http://ohsheglows.com/ - she uses them a lot & I had never heard of them before reading her blog & couldn’t find them anywhere until last week when I found them in a new grocery store that opened up in town. I still hadn’t used them yet tho -I couldn’t figure out what to use them in! But glad for your reminder. I plan on trying them in oatmeal I make tomorrows breakfast. Let’s see if my kids can tell there’s something “weird” in there!

  • Carol

    Reality check: 1) chia seeds do not have more calcium than milk… one serving of chia (1 oz dry) has about 180 mg calcium vs. 290 mg in one serving (1 cup) 2% fat milk. Both have about the same calories per serving; 2) the seeds should be soaked, or ground into a flour before eating in order to get much nutrient value; 3) they do contain significant omega 3 (ALA), but it is the DHA and EPA omega-3s in fish (not found in plant foods) that get approval for health claims, not ALA; 4) the omega-3 content would actually make them more prone to rancidity, regardless of antioxidants (for which there seems to be little research on their content), but the small size and protective covering should help prolong shelf life (either way, keeping them whole and refrigerated until use is probably a good idea).

  • Kate Kunkel

    Who knew those seeds could do more than grow “grass hair” on a Chia Pet? 

    I had chia seeds in a homemade pudding once, and I was pleasantly surprised. At first, I was a bit skeptical of eating something I considered grass seed, but with some milk, cinnamon and vanilla, they tasted positively divine.

    There’s a great recipe for chia pudding at: http://goodlookingcook.blogspot.com/2011/03/chia-pudding.html

    I didn’t know there was such a great amount of fiber in these little seeds, which explains why the pudding is so filling. Definitely save some room for such a delicious dessert!

    Thanks for the chia seed facts!

  • Lauren

    curious why you’re only pro whole seeds versus milled etc…

    • http://www.fooducate.com/blog Fooducate

      It better retains the nutrient profile 

  • Lauren

    curious why you’re only pro whole seeds versus milled etc…

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  • http://NourishHealandBloom.blogspot.com Laura (NourishandBloom)

    I have a love affair with Chia.  Just posted about them last week because they are small and mighty!  : )  I try to eat them daily … amazing what you can sneak them into… I hide them in chocolate pudding and spaghetti sauce too!  

  • Dmg5prr

    I remember hearing a few months ago (somewhere) that chia seeds consumed three hours before bedtime can help you sleep.  Anyone know of any truth to this?

  • Anonymous

    Thanks for the post. It finally motivated me to hit the coop and pick some up. The price was fairly reasonable when purchased in bulk.

    I am eating them in oatmeal right now with a little extra water to account for the gelling effect. No noticable taste difference, but they are competing with maple syrup and walnuts.

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