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Are chia seeds a 'superfood'?Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist. Question asked by Julie S. of Chicago, Illinois What do you know/say about chia seeds? Are they really a "superfood?" There is no actual definition for a 'superfood', this is really just a marketing term, but foods mentioned in this category often contain above average amounts of health promoting nutrients, including vitamins, minerals, anti-oxidants, and especially phytonutrients (plant based nutrients). Based on this definition, chia seeds would certainly qualify. They are an excellent source of fiber and antioxidants, a good source of calcium, a good source of plant based protein and an excellent source of the plant derived omega 3 fatty acid (alpha-linolenic acid) ALA similar to walnuts and flax. As with any nut or seed, they are low in saturated fat and contain no cholesterol, but like all nuts and seeds they are more calorie dense, 139 calories per ounce, so it is important to watch serving sizes and consume in moderation. When chia seeds are combined with liquid (like water, milk, juice or yogurt), they form a gel due to the soluble fiber that they contain. This may have some benefit in terms of weight loss (although the research in this area is scant) by helping you feel fuller longer and also by delaying the increase in blood sugar of foods that you consume which contain chia seeds. As with almost all foods, to get the most health benefits, chia seeds are best consumed in their whole state rather than consuming them as an oil or supplement (grinding them is ok too since it retains all the components of the seed). If you want to give them a try as part of your healthy eating regimen, they work well as a yogurt or oatmeal topping, tossed into a smoothie, or used as a binder and healthy fat in baked goods (particularly vegan or gluten free baking). But as with any 'superfood', they work as part of an overall balanced diet that includes a variety of fresh fruits, vegetables, healthy fats and lean protein, not as a replacement for or supplement to a poor diet. |
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love. Recent Comments
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I am surprised you do not bring up the cautions I've seen other places, especial for folks on blood pressure or blood thinning medications, as Chia is reported to increase the effects of both, which can be dangerous. It is also thought that it may effect the rate of metabolism of other medications. Anyone on medications should consult their physicion.
http://www.mskcc.org/cancer-care/herb/chia
http://www.livestrong.com/article/440779-the-risk-of-chia-seeds/
Funny thing about Chia seeds and meds. Anyone eating Chia is a health conscious person, typically. It seems funny to read that someone would need to worry about them clashing with their meds. Eat right and SERIOUSLY you would not need meds. Google THAT!
The above poster is correct, chia seeds have some side effects, see http://www.chiaseeds.us/chia-seeds-side-effects.htm
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Health foods are very much in the news these days, but sometimes people just don't know which one to go for. I understand that Wheatgrass is a very good superfood, so if you want to find out more (and perhaps get some recipies and more data) then can I suggest you check out http://www.wheatgrass-uk.com.
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This may have some benefit in terms of weight loss (although the research in this area is scant)
really? Who is going to do the research? A pharmaceutical company that would prefer to swap out a drug for a food of the earth. Come on. "Research" is a joke most of the time. Isn't it the research that told us Flouride was good for us and so are mercury fillings.