Let’s talk about the real benefits of chia seeds. If we discuss Omega-3s, we know they are good for the heart, help thin the blood, and are commonly found in high amounts in salmon and sardines. So, what’s the deal with chia seeds having more Omega-3s gram for gram? What they don’t tell you is that the type of Omega-3 in chia seeds is not the active form that people think of as an anti-inflammatory. That active form is called DHA. The type of Omega-3 that chia seeds are known for, and they have the most of, is called ALA. ALA is the precursor that converts into the active form of Omega-3. The question is, how much of that ALA converts to DHA? The answer is not very much; it’s around 0.5%.
Protein Content in Chia Seeds vs. Eggs
The next point is about eggs. A medium-sized egg might have 7 grams of protein, while chia seeds have 4 grams of protein per serving. The question is, is it the same? The answer is no, because the protein in eggs is the most bioavailable protein you can consume. Actually, I lied. Breast milk is number one, followed by eggs, meat, and fish. Chia seeds and other plant proteins are pretty low on the list. I’ve searched extensively to find out how bioavailable chia seed protein is, but I couldn’t find that data.
Nutritional Profile of Chia Seeds
Chia seeds also contain some vitamin E, vitamin C, B vitamins, calcium, phosphorus, potassium, and magnesium. Research on chia seeds shows cardioprotective benefits, blood pressure-lowering benefits, brain benefits, and blood-thinning properties. However, the biggest benefit from consuming chia seeds comes from their soluble fiber.
How to Consume Chia Seeds
What I normally do is take two tablespoons of chia seeds and put them in about half a cup of either milk or unsweetened almond milk. Then I mix it around until it swells up into a gel. I add some berries or kefir, which is a little better than yogurt. If you’re going to use yogurt, I recommend Greek yogurt, some coconut cream, and maybe some nuts. It makes a great pudding.
The Benefits of Chia Gel
The benefit is in this gel. This gel is a soluble fiber that is a wonderful food for your microbiome. Your microbiome loves this gel; they can eat it up and turn it into food for the colon cells, using it as energy. If you have inflammation in your gut, this would be a good thing to take. Additionally, if you have constipation, it can help with that as well. Some people are concerned about lectins, which can irritate the colon if there’s inflammation. Chia seeds have very low amounts of lectins, so you don’t have to worry about them. Also, in that gel, you have other nutrients like polyphenols. These are plant-based chemicals that your microbes love and can eat as well. But the real benefit is feeding microbes that benefit you indirectly.
Chia Seeds and Gut Health
There’s a huge connection between your mood, energy, overall health, and the health of your gut microbiome. So, I recommend consuming things like chia seeds and other foods that can feed the microbes, including fermented vegetables like sauerkraut, pickles, and kimchi, on a regular basis.
Also read: Improve Your Gut Health with These Fermented Foods
Conclusion
A couple of last points: you don’t want to grind the seeds; you can soak them whole. The Aztecs used to consume chia seeds, so they’ve been around for a long time. Incorporating chia seeds into your diet can offer a range of health benefits, particularly for gut health and as a source of fiber and essential nutrients. While they are not a direct substitute for DHA-rich foods like fish, they can be a valuable addition to a balanced diet.
