Monday, November 26, 2012

Should you be eating and drinking Chi Chi Chi Chia?

It depends? Yeah, you've heard that before. Dietians love them, strength trainers love them but studies have not proven their weight loss application.

The tiny seeds are packed with calcium, iron, and magnesium, fiber, omega-3 fatty acids, and antioxidants. Vladimir Vuksan, Ph.D., a professor of medicine and nutritional sciences at the University of Toronto who has studied the effects of chia in both healthy and diabetic people. "Chia seeds seem to have cardioprotective properties and can assist in stabilizing your blood sugar." An ounce of dried seeds is 138 calories and provides 10 grams of fiber, 5 grams of protein, and 5 grams of omega-3s (ALA).

Used by the Aztecs this superfood  (Salvia hispanica L.) has no flavor to me when added to water but has sometimes been described as having a nutty-taste on foods. They can be sprinkled on salads, mixed them into yogurt, blended into your postworkout shakes, or just added to your favorite beverage.

The reported benefits are:

  • Fight cravings
  • Slow sugar spikes
  • Contain ALA omega-3s
  • Contain 11 grams of fiber per ounce
  • Good source of protein.
  • Gel can be used in baking
  • Do not have to be ground to utilize omega-3s

A single serving, about an ounce (28 grams), delivers 4 grams of protein and 11 grams of fiber.

Chia seed does not promote weight loss or alter disease risk factors in overweight adults.

Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.

Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women.


9 Reasons Why Chia Seeds Are An Ideal Performance Food

Source Citation (MLA 7th Edition)
"Are chia seeds worth a try?" Men's Health May 2012: 026. Popular Magazines. Web. 23 Nov. 2012.
Hutzler, Kayla. "New superfood: chia seeds." Muscle & Fitness/Hers July-Aug. 2012: 26. Popular Magazines. Web. 23 Nov. 2012.