Chia seed is considered as a superfood, many diets, fitness gurus, magazines recommend it. But does it really work when it comes to weight loss? Let's discover together this native Mexican seed, both the benefits and the disadvantages. The outcome may disappoint you.
Chia seeds mean "strength" or "make strong" among the Maya. It even gave its name to the state of Chiapas (Chia River) in Mexico. There are two varieties, a clear and the black one. The color varies depending on the source of chia.
The chia seeds are a good alternative to increase our intake of essential fatty acids, especially omega 3 and to reduce appetite through a system: no more sugar cravings in the afternoon!
It contains more nutrients than many foods known
- 50% more folate than asparagus
- 15 times more magnesium than broccoli
- 1.1 times more fiber than wheat bran
- 2.5 times more protein than kidney beans
- 8 times more Omega-3 than salmon
- 3 times more iron than spinach
- 2 times more potassium than bananas
- 3 times more antioxidants than blueberries
- 6 times more calcium than milk
Only 2 tablespoons of the seeds provide 2.5 grams of fatty acid Omega-3 and 4.2 grams of fiber. Chia shows the efficiency of omega-3 greater than 230% compared to flax (in animal experiments). This marked difference was attributable to the great wealth of antioxidant chia. Moreover, it does not contain phytoestrogens.
Soaked in water, chia seeds form a solid gel with their outer layer that is rich in soluble fiber. In the stomach, mixed with gastric juice, they become gelatinous and thus create a barrier between carbohydrates and digestive enzymes. Carbohydrates are absorbed more slowly, eating chia seeds help to stabilize blood sugar, thus having an interest in people with diabetes. (Vladimir Vuksan, 2002)
The major nutritional benefits of Chia:
- Chia contains no gluten and is suitable for people who are allergic
- Chia seed is commercially available food all over the world that naturally contains the Omega-3. Indeed, 2 tablespoons chia Daily is sufficient to supply the body with more than 100% of the required amount of Omega-3 per day
- Chia is rich in natural antioxidants that help prevent oxidative stress
- The same two tablespoons daily alone provide 30% of daily fiber needs. No more problems with constipation, no more ups and downs of sugar in diabetics and finished cravings. Chia indeed absorbs 14 times its weight in water: it slows digestion and the release of sugars in the body and creates, finally, a prolonged feeling of satiety. Taken at breakfast, the cereal reduces the urge to eat sugar, we can adopt as part of a plan
- Excellent source of essential amino acids, chia contains about 22% protein by weight. Chia is therefore a good source of valuable proteins
- Chia is an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc and copper while containing little sodium
DEBUNKING THE “HEALTHY NUTRIENTS” IN CHIA SEEDS
Now, chia seeds do contain omega-3 fatty acids which are probably part of why Dr. Gundry consumed them himself back in the day. The issue is that the primary fatty acid in chia seeds is alpha-linolenic acid (otherwise known as ALA). Alpha-linolenic acid can be among the more complicated types of fatty acids. Why?
Alpha-linolenic acid (again, it’s the main fatty acid in chia seeds) must be converted into either Docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA) in order to work well for your body. However, humans are quite inefficient when it comes to converting ALA to either EPA or DHA.2 Therefore, chia seeds just don’t do the trick (especially when you consider that the omega-3 fatty acids in oily fish already come in the form of EPA and DHA).
To reiterate, in a study of the omega-3 fatty acids found in chia seeds, alpha-linolenic acid was absorbed by humans. But when scientists measured the marker c-reactive protein, they discovered an increase in swelling within the body.
Chia seeds will lead to swelling, redness, and discomfort because — you guessed it — The mama chia plant doesn’t want you to eat her babies, so she protects them the only way she knows how: lectins.
As you’ve probably noticed, when it comes to human nutrition, the devil’s usually in the details. As you’ll often find with several plant-based foods like seeds, cereal grains, and legumes, chia seeds are full of antinutrients (like lectins) that can actually deplete their nutritional value.
And in the case of chia seeds, phytate concentration is high and can decrease mineral absorption when consumed. Furthermore, antinutrients like phytate (found in chia seeds) that bind minerals like calcium, iron, and zinc, can make those minerals nearly impossible to absorb.
Additionally, there is a strange, translucent watery gel that surrounds each chia seed. When consumed, this icky, sticky watery substance creates a barrier that may impair digestion. That watery gel may also hinder fat absorption and lead to challenges when your body tries to digest protein.
Human studies show that the antinutrients in chia seeds (combined with the gooey gel) might potentially lead to the following health concerns:
- Digestive issues
- Systemic swelling, redness, and irritation
- Allergic reactions
Additionally, when chia seeds are consumed excessively, their high fiber content may lead to the following health concerns:
- Abdominal discomfort
- Gas
- Bloating
- Constipation
BUT WHAT ABOUT CHIA SEEDS FOR WEIGHT LOSS?
In another study, researchers measured the body composition, swelling, oxidative stress, blood pressure, and lipoprotein levels of both a group who consumed chia seeds and a group who didn’t. The measurements showed no difference between the two groups. So, even though some participants ingested 50 grams a day of chia seeds, there was no influence on the participants’ body mass or body composition measurements.
CHIA SEEDS: SUPERFOOD OR SUPER OVERRATED?
In the end, it turns out that most of the celebrated “benefits” of chia seeds are no more than a collection of myths. While there are certain vitamins, minerals, and antioxidants in chia seeds, they’re not easily absorbed. So, play it safe and remove chia seeds from your shopping list.