Top Nutrition Trends: Chia Seed Update

Contrary to naysayers who called it a “fad” instead of a “trend,” chia seeds are going nowhere but up.  This humble, flea-sized member of the mint family showed up everywhere five years ago, accompanied by outsized claims.

Seed by day, superfood by night, chia was linked to health and sports nutrition benefits well beyond what I’d expect from a recommended two tablespoon daily serving. Raised in southern California, my guard came up when the “add it to everything” message appeared in print and online as frequently as coverage of Taylor Swift’s hairstyle changes.

Chia: The Complete Guide to the Ultimate Superfood Chia: The Complete Guide to the Ultimate Superfood by Wayne Coates Ph.D. became my source for truth in the middle of hype – and increasing competition from other ancient and regional seeds.  Well past thorough, Coates makes the case for dietary inclusion based largely upon these three data points:

• Chia registers the highest level of omega-3 fatty acids of any known plant source.  Omega-3 is an essential fatty acid, one our body can’t synthesize. While optimum levels are subject to debate, 500mg/day is a reasonable target; chia hits 5,000mg from two tablespoons.
• Chia is high in soluble (water-absorbing) and insoluble (non-absorbing) fiber that aids in digestion, elimination and reaching a feeling of “fullness” after eating.  Chia’s 8.25g helps close the gap between average U.S. intake (15g) and desired levels (31g/day).
• Chia is high in protein (4g), containing all eight amino acids needed to utilize it – despite carrying only 139 calories in two tablespoons.  Vitamins, minerals, antioxidants and amylose are in the mix as well.

It’s also worth noting that chia is easy to add to daily intake. I recommend incorporating the seed into regular eating versus wedging in as a nasty-tasting supplement or bulky ingredient.  Sprinkle it on yogurt or salad as well as hot and cold cereals knowing refrigeration is not required.

Note: start slowly, adding no more than one teaspoon a day with plenty of water given the seed’s sponge-like behavior once consumed (up to 12x its original mass).  If you’ve been fiber-deficient, start even more slowly to avoid terminal tummy aches.

Breakfast is an ideal entry point, even when time is short.  Chia Pudding is a favorite.  Simply stir two tablespoons of chia to one cup of flavored kefir, cover and refrigerate overnight for a thick, satisfying coffee-compatible meal.

My go-to lunch or light dinner? A one-half cup scoop of cottage cheese (or equivalent), topped with chopped apple, two tablespoons of chia, one tablespoon of ground flax and the same of hemp seed hearts.  

Feeling extravagant (or seasonal)?  Dice ripe mango or strawberries as a substitute for the always-available apple. Once you’ve adapted to the bubble-like feeling of chia seeds as they absorb liquid, you may join me as a superfan of a true superfood.