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Chia Seeds: Fun Texture and Good Nutrition

in The Too Busy to Diet Blog on November 13, 2013

Written by Jennifer Martin, Dietetic Student at University of Illinois at Chicago

Chia seeds are an easy way to ramp up nutrition in your meals while also adding fantastic texture to them. I always sprinkle a spoonful into my oatmeal or yogurt in the morning. They can be eaten raw, and they don’t affect the flavor of your food. They’re also great with smoothies or juices, and they can be added to sauces, salads, baked goods, and more. They quickly absorb liquid and swell, which creates a very chewy quality to your food.  You can actually combine them with water or milk to make a gel-like chia pudding (I posted a link to a recipe below). They are a lot of fun to eat!

Fun Facts about Chia Seeds:

• They come from the plant Salvia hispanica, which is part of the mint family.
• Chia origins can most likely be traced back to Central America.
• There are some claims that chia seeds keep people fuller longer (due to their swelling nature) and can assist with weight loss, but more research needs to be done with this. There are similar claims about cardiovascular benefits and lowering total cholesterol.

Nutrition Benefits:

• Chia seeds are a good source of omega-3 fatty acids.
• 1 tablespoon contains 5 grams of fiber (20% of your daily needs, based on a 2000 calorie diet).
• 1 tablespoon also contains 3 g of protein, 4% of your daily iron requirement, and 6% of your daily calcium requirement.
• No sodium or simple sugars
• As long as there is no cross-contamination, chia seeds are gluten-free.

One serving also contains 4.5 grams of fat and 60 calories, so be aware of how much you are using. It may help to measure out exactly a tablespoon at a time if you are watching your calorie intake. They contain great nutrients though, so don’t let this discourage you from eating them. I’ve been hooked for years! Plus, if you really enjoy the texture that the chia seeds add, you may be less inclined to add additional sugar, butter, or other calorie-laden additives. Give them a shot if you haven’t already; you may love them!

Chia Pudding Recipe http://www.wholefoodsmarket.com/recipe/chia-pudding

Sources: http://www.eatright.org/Public/content.aspx?id=6442472548; http://www.bobsredmill.com/chia-seed.html