Are chia seeds good for your health?

Adherents of a healthy lifestyle are constantly looking for new products to diversify a healthy diet. Chia seeds, which have recently appeared on store shelves, have caused a lot of rumors and interpretations. From the article you will learn who this product is suitable for and how to use it with maximum benefit, based on the composition, and not on speculation.

Chia seed description

The South American white chia plant is a relative of our sage. Its seeds were known among the Aztecs, Indians, and now are actively used for food in Mexico, USA, Australia. Drinks are made on their basis. The seeds are added to baked goods, sweets, and bars.

Nutritional value (BJU) of chia:

The glycemic index (GI) of chia seeds is low, 30-35 units.

The following product features are noteworthy:

1. High content of fat in seeds. But for this reason, do not rush to immediately abandon the product. There is no cholesterol in chia oil, but there are rare omega-3 and omega-6 PUFAs in our diet. These fatty acids are essential for the body because they are involved in intracellular chemical reactions.
2. A large amount of carbohydrates is represented by dietary fiber, which is not absorbed. They normalize digestion processes and do not increase the concentration of glucose in the bloodstream.
3. Rich mineral complex. 100 g of grains contain the daily requirement of phosphorus and manganese. The plant supplies potassium, copper, zinc to the body. But the high calcium content is especially important. The seeds supply about 60% of the daily requirement of this mineral.
4. Fat (K) and water-soluble B vitamins (1,2,3) and nicotinic acid.
5. The calorie content of the grains is high (more than 450 kcal).

Truth and myths about chia seeds

Chia is one of the most controversial foods around. It is called an irreplaceable superfood that successfully competes with salmon, spinach, milk.

On the Internet, he was endowed with magical (from the Aztecs) and an enormous amount of medicinal (from sage) properties. The logical question is, why did this miracle seed begin to be actively used in the form of a dietary supplement only after 1990, when the Mill brothers started breeding chia? The answer is simple - because marketers began to promote the beans to the market. And they did not always do it truthfully.

Download a table of marketing moves and real information here so that it is always at hand and you can share this valuable information with friends.

Types of seeds

Chia seeds vary in color. On the shelves, there are grains of black, dark gray or whitish color, slightly larger than poppy seeds. The oblong shape makes them look like legumes.

Black chia seeds

It was this species that the Aztecs cultivated in their fields. They added grains to drinks. They were eaten before long hikes or significant physical exertion. They are of the same species as plants with white grains. They are cultivated not only in Mexico, but also in the USA, Australia, etc.

White chia seeds

The light seeds, bred by the Mill brothers, are slightly more beneficial. Otherwise, they do not differ from their dark-grain counterparts.

The benefits of seeds

Despite the abundance of fictional miraculous properties and mythical uniqueness, the plant takes a well-deserved place in the nutritionist's arsenal even without them.

The benefits of chia seeds are directly related to their composition:

1. Calcium. The effect of this mineral on bone tissue, muscles (including the heart) can hardly be overestimated. Pregnant women, children, athletes who are building muscle, and athletes going through menopause need an increase in the diet of this mineral. Moreover, the high calcium content in the product will be relevant even for dieters (vegans, pregnant women, etc.).
2. Omega-3. The use lowers the level of cholesterol in the blood, improves the functioning of the heart and blood vessels.
3. Omega-6. These fatty acids improve kidney function, rejuvenate the skin, stimulating regenerative processes in it.
4. Vitamins. In combination with PUFA, they stimulate the immune system. Especially important for athletes who train outdoors throughout the year. B vitamins normalize the functioning of the nervous system.
5. Alimentary fiber. They normalize the work of the digestive tract, regulate the stool in case of constipation. Remove excess fluid from the body.

Harm and contraindications

There are also situations in which the consumption of a plant for food leads to negative consequences.

Chia seeds harm can appear in the form of:

• allergic reactions;
• the appearance or strengthening of loose stools (diarrhea);
• increased blood pressure.

Strict contraindications to the use of grains:

• individual intolerance to chia or sesame;
• age up to 1 year;
• taking aspirin.

Use with caution is recommended for:

• pregnancy;
• breastfeeding;
• crisis course of arterial hypertension;
• tendency to diarrhea;
• gastrointestinal diseases;
• age up to 3 years.

Features of the use of chia seeds

The beneficial properties of chia seeds will allow this product to be included in the diets of athletes with a vegetarian diet, during childhood and with weight control. Different groups of people have their own characteristics of use.

For children

The seeds have no specific taste and are well disguised in cereals, salads, baked goods. When grinding white seeds, they are difficult to find in a dish.

It is recommended to take seeds from 3 years old. From this age, the daily intake is up to 1 tablespoon (about 7-10 g). An earlier introduction to a healthy diet should be considered for a child's vegan diet, celiac disease (gluten free).

When losing weight

In the Russian-language literature, it is recommended to use chia for weight loss. By increasing bowel movements and expelling excess water, such a diet will lead to weight loss.

In fact, everything is somewhat more complicated:

1. The daily intake of seeds for adults is up to 2 tablespoons (14-20 g). That is, the water will be removed about 190 g. This result is comparable to a weak diuretic effect.
2. The calorie content of chia does not allow these seeds to be classified as dietary products.
3. Decreased appetite is observed after eating seeds for a short time (no more than 6 hours).
4. Intestinal cleansing occurs when you switch to eating any plant foods.

All these features allow the use of seeds:

• at the first stage of bowel cleansing;
• in limited quantities - as a supplement, and not as the basis of the diet;
• including in the evening meal - to reduce appetite and eliminate overeating at night;
• in any dishes, because the taste of the seeds is absolutely neutral (recipes, chia seed desserts, choose in accordance with the diet);
• no illusion about an effective weight loss product.

During pregnancy

The period of bearing a child for women is a relative contraindication for the use of chia. It is better to introduce it into your diet for the first time at a different time, since its use can lead to changes in stool, allergies, changes in blood pressure.

Women should consider taking chia during pregnancy:

• who have already taken these grains earlier;
• vegan women;
• with constipation and swelling;
• with calcium deficiency.

In other cases, you should adhere to the correct habitual diet.

With diabetes mellitus

Chia has a low GI. The seeds gradually saturate the blood with a small amount of glucose, which allows them to be included in the diet of diabetics.

In the process of digestion, the contents of the seeds turn into a viscous substance that slows down the digestion of the food eaten. This slightly lowers the GI of dishes to which chia has been added.

Chia seeds do not cure diabetes. They are a part of a healthy diet with a violation of glycemic metabolism.

For gastrointestinal problems

In case of diseases of the digestive system, it is not recommended to add coarse fiber, which is contained in the shell of chia seeds. This is fraught with exacerbation of inflammation, increased pain, bleeding (with erosive processes).

Chia seeds work well as a dietary supplement for constipation. Especially if they are caused by a sharp decrease in physical activity (during injuries, operations, etc.) or an increase in body temperature or the environment.

Tips on how to consume chia seeds correctly

To achieve the maximum beneficial effect, proper preparation of products is required: carrots are combined with an oil base, dairy products are trying to ferment and use in the form of cottage cheese, cheese, etc.

Chia seeds do not have strict cooking contraindications. They are eaten raw, added to dishes that are cooked, etc. They do not contain substances that are destroyed by heating.

Chia seeds are covered with a dense shell. It is better to grind the grains in a coffee grinder or mortar for better absorption of nutrients. Grinding is not necessary when softening the tough peel during heat treatment, soaking for more than 5 hours, or germination.

Conclusion

Chia seeds are a healthy plant product containing vitamins, trace elements (calcium), omega-3 and omega-6 PUFAs. Although its beneficial properties are greatly exaggerated in Russian-language publications, the product can be successfully used along with flax, walnut, sesame, etc.

The plant will become a real help in the vegan diet as a source of plant calcium and omega-3 PUFAs. Chia strengthens the intestines, increases the frequency of stools, reduces appetite, removes excess water. The plant can be recommended for the first stage of weight loss.

The daily consumption of seeds is not high (up to 20 g per day). This makes the plant a nutritional supplement rather than a food staple competing with salmon and dairy products.

Watch the video: 5 Proven Health Benefits of Chia Seeds (November 2024).