Ch Ch Ch Chia…Seeds? 9 Reasons to Love These Littles

When I first heard the word “chia” my thoughts raced straight to the image of a freakish clay head sprouting bright green locks, coupled with a very reminiscent and admittedly, catchy Chia Pet™ tune that inevitably gets stuck in my head around holiday time. With health on the minds of most Americans these days, you may want to replace the Chia Pet™ with Chia seeds at this year’s Secret Santa gift exchange.

Being hailed as one of the latest “superfood” finds by health nuts worldwide {present company included}, chia seeds were once valued so much, they were used as currency by the Aztecs. Not surprising given their nutritional value packs a big punch.

Here are 9 health benefits of chia seeds: 

1. Great source of omega-3 fatty acid

Chia seeds have the highest known whole food source levels of omega-3s out there, surpassing the ever-popular flax seed.  Chia seeds are one of the greatest plant sources of a fatty acid called alpha-linoleic acid {ALA}.

2. Rich in antioxidants and key nutrients

Chia seeds are high in calcium, phosphorus, manganese, potassium, zinc, folic acid, and copper, to name a few, and have six times the amount of iron found in spinach. These are critical for cardiovascular health, strong bones, stress reduction, fertility, and much more.

3. Contains high amounts of tryptophan

This is the nutrient linked to the post-Thanksgiving dinner zzz’s {or perhaps it was all that food?}. It’s an amino acid that helps the body produce serotonin {our happy hormone} and melatonin {our sleep/anti-cancer hormone}.  

4. Low in sodium, cholesterol-free, and gluten-free

A triple-threat… What else can you ask for?

5. Promotes hydration

Soaks up water, promoting hydration and electrolyte retention, which is key during those killer workouts.

6. Supports weight loss

Due to its high soluble fiber content, chia is very filling and keeps you satisfied longer.

7. Balances and stabilizes blood sugar and builds endurance

Mixing the seeds in water will create a gel-like substance {stand by for more on that}. The same happens in the stomach when the seeds are ingested and the gel creates a physical barrier between carbohydrates and the digestive enzymes that break them down. This slows the conversion of carbs into sugar {diabetics, take note} and translates into sustained energy over long periods of time. Think “chia loading” versus “carb loading” before your next long run.

8. Improves insulin sensitivity

Lower insulin indirectly helps to reduce belly fat.

9. No grinding required

Unlike the flax seed, which must be consumed in ground form in order to reap its nutritional benefits and release the healthy fats, your stomach acid breaks down chia seed very easily. Hooray for less work!

Now what?

Incorporating chia seeds into your diet is easier than saying “Ch Ch Cha-Chia”. Mixing the seeds with water {9:1 ratio – 1 part seeds, 9 parts water} creates a thick liquid mixture that can be added to sauces, smoothies, yogurt, salad dressings, dips, or other liquid or creamy foods, enhancing nutritional value. It’s also a great replacement for oil in baked goods {if, and only if you run out of coconut oil – fats are not the enemy, y’all!} as well as eggs if you’re trying to vegan-ize a recipe {see below how to do this}. I tried chia gel as an oil replacement in the MIX test kitchen and the results were amazing with this Super Omega-3 Banana Nut Bread.

Other Ideas

• Sprinkle on organic yogurt, in your oatmeal, or in a smoothie

• Mix it into pasta sauce

• Add to pancakes and baked goods

• Sprinkle it on a salad

• Make chia pudding

Need more inspiration? 

• Banana Chia Pudding

• Cauliflower Chia Pizza Crust

• Chia Chocolate Mousse

• Chia Ginger Green Tea

• Chia Kombucha Blender Jam 

• Chia Porridge 

• Chia Seed Drink

• Chocolate Chia Berry Sun Butter Cups

• Chocolate Chia Oatmeal

• Chunky Monkey Super Omega-3 Energy Bars

• Coconut Cacao Snowballs {raw | vegan | paleo}

• Creamy Dreamy Spiced Scalloped Potatoes

• Easy Raw Strawberry Chia Jam

• Egg-Free Chia Pumpkin Molasses Muffins {gluten-free | paleo | dairy-free | grain-free}

• Everything But The Kitchen Sink Super Omega-3 Gluten-Free Granola

• Omega-3 Cranberry Apple Crisp

• Paleo Peach Mini Pies

• Pumpkin Pie Chia Seed Pudding

• Raw Mango Jam

• Real Food Chocolate Coconut Protein Bar {Grain-Free | Vegan}

• Superfood Cereal

• Super Omega-3 Strawberry Rhubarb Crisp

• Vanilla Chia Seed Pudding 

• Wild Blueberry Chia Seed Jam

If you are clear out of pastured eggs from your local farm and have muffins to bake, fear not. Chia seeds can be used as an egg substitute. Check it:

For one egg:

1. Combine 3 tbsp. chia seed: 1 tbsp water.

2. Let sit for ~10 minutes or until a gel forms.

3. Add to your recipe as you would eggs.

4. Return to your regularly scheduled programming.

The seeds come in two varieties, black and white. To be perfectly honest, the difference is negligible.

Bottom line

They have the same nutritional composition for the most part, but the black seeds are a little less expensive. Go with the black variety and use the extra cash you save to purchase… ummm…The Clapper???

Where to Buy

Fortunately, chia seeds are becoming more mainstream and many retailers are beginning to carry them. If you are like me adore online shopping, they are also available from several retailers online, including my favorite retail behemoth, Amazon. Buy the white ones here and the black ones here.

What’s your  favorite way to sneak in enjoy chia seeds? I’d love to hear! Please leave a comment below!