Chia Seeds

March 29th, 2012 3:18pm - Posted By: Kathleen Farrell, MS, RD

Cheers to the CHIA PET!!!   I must admit I didn’t think I would ever be writing a blog on the infamous CHIA PET, clay figure which has been sold in the US, however, the CHIA SEEDS are making some headlines in the world of nutrition.

Here is information from the Natural Medicine Comprehensive Database - http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=CEPDA~MBR&s=ND

Chia is an annual herb which originated in Mexico and was cultivated by the Aztecs. Chia literally means "oily." Chia is grown commercially in Central America and South America. It is primarily used for its seed, which is a rich source of omega-3 fatty acids.

 

 

Effectiveness:

INSUFFICIENT RELIABLE EVIDENCE to RATE

Diabetes. Preliminary clinical research shows that type 2 diabetes patients who consume bread containing a specific, selectively bred type of chia, called Salba (Salba Nutritional Solutions), for approximately 37 grams/day for 12 weeks, have significantly reduced cardiovascular risk factors such as systolic blood pressure, C-reactive protein, and vonWillebrand factor compared to those consuming bread containing wheat bran. Consuming this form of chia also significantly reduced HbA1C compared to baseline, but not compared to wheat bran. Consuming this form of chia did not significantly affect lipid levels (16124). More evidence is needed to rate chia for this use.

 

 

 

Mechanism of Action:

The applicable parts of chia are the seed and the sprout. Chia seed contains a high concentration of the omega-3 fatty acid, alpha-linolenic acid. It also contains a significant concentration of dietary fiber, protein, calcium, magnesium, iron, and antioxidants (16124).

Salba is a selectively bred, white-colored variety of chia. This form of chia is believed to provide the most concentrated whole-food source of dietary fiber and alpha-linolenic acid. The salba form of chia provides approximately 19% alpha-linolenic acid (16124).

Due to the fatty acid and dietary fiber content of chia, there is interest in using it as a food source for reducing cardiovascular risk factors including diabetes, hypertension, and inflammation. Preliminary clinical research shows that consuming bread containing a specific salba variety of chia (Salba Nutritional Solutions) might reduce some cardiovascular risk factors such as systolic blood pressure, C-reactive protein, vonWillebrand factor; however, it does not seem to affect lipid levels (16124).

 

Interactions with Lab Tests:

TRIGLYCERIDES: Chia contains a high concentration of alpha-linolenic acid. Some evidence shows that taking alpha-linolenic acid might increase triglyceride levels and lab tests (12918); however, clinical research with a specific variety of chia called salba shows that it does not significantly increase triglyceride levels (16124).
 

Interactions with Diseases or Conditions:

HYPERTRIGLYCERIDEMIA: Chia contains a high concentration of alpha-linolenic acid. Some evidence shows that taking alpha-linolenic acid might increase triglyceride levels and potentially worsen hypertriglyceridemia (12918); however, clinical research with a specific variety of chia called salba shows that it does not significantly increase triglyceride levels (16124).

PROSTATE CANCER: Chia contains a high concentration of alpha-linolenic acid. Some research suggests high dietary intake of alpha-linolenic acid might increase the risk for advanced prostate cancer (12978). Theoretically, taking chia might adversely affect prostate cancer. Until more is known, advise men with prostate cancer or with a high risk for prostate cancer to avoid consuming large amounts of chia.
 

Dosage/Administration:

ORAL: For type 2 diabetes, bread containing a specific, selectively bred type of chia, called salba (Salba Nutritional Solutions), approximately 37 grams/day, has been used (16124).

       

 

References: 

 

 

 

12918

 

Finnegan YE, Minihane AM, Leigh-Firbank EC, et al. Plant- and marine-derived n-3 polyunsaturated fatty acids have differential effects on fasting and postprandial blood lipid concentrations and on the susceptibility of LDL to oxidative modification in moderately hyperlipidemic subjects. Am J Clin Nutr 2003;77:783-95.

12978

 

Brouwer IA, Katan MB, Zock PL. Dietary alpha-linolenic acid is associated with reduced risk of fatal coronary heart disease, but increased prostate cancer risk: a meta-analysis. J Nutr 2004;134:919-22.

16124

 

Vuksan V, Whitham D, Sievenpiper JL, et al. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care 2007;30:2804-10.

 

 

Below are 2 recipes from Bauman College Web Site – Boulder, Colorado - http://www.baumancollege.org/

DIRECTIONS: Take 1-4 tablespoons daily. Chia seeds may be consumed raw, sprouted, ground, cooked, or as a gel. Use creatively in smoothies, salads, soups, or when baking (e.g., in toppings, fillings, or crusts). You can make chia gel which can be added to creamy/liquid food items such as jelly, jam, yogurt, mustard, ketchup, salad dressing, margarine, barbecue sauce, puddings, etc. The gel doesn’t affect flavors, offers nutritional benefits, and cuts calories by decreasing the amount of the food item being extended or displaced. To prepare chia gel, whisk 1/3 cup chia seeds in 2 cups water. Let stand for 3 minutes and whisk again. Chia gel keeps for up to 2 weeks when refrigerated.

Raw Tapioca Pudding
1 cup cashews
3 cups water
2 tablespoons raw honey
1 tablespoon bourbon vanilla extract
¼ teaspoon almond extract
pinch celtic sea salt
¼ cup chia seeds

Place the cashews and water in a blender and blend on high speed until smooth
Blend in the honey, vanilla, almond extract and salt
Place the chia seeds in a large mason jar (½ gallon size), pour the cashew mixture into the jar and shake well (very well!)
Place in the refrigerator overnight
Serve 

Recipe - Holiday Chia Pudding
The texture is especially fun because of the shredded coconut, and even though the flavors are for the holidays (my inspiration when creating it), CLEARLY, you can make and enjoy this any time of the year... like NOW!
Ingredients
1/4 cup  Cashews (soaked 1 hour, drained and rinsed)
1/4 cup  Chia Seeds
2 Tbsp.  Lucuma Powder
1/4 cup shredded, unsweetened, dried coconut
 1 cup water
 1/8 teaspoon cinnamon
 4 soft medjool dates, pitted
 2 cloves
 1/2 teaspoon powdered ginger
 1/4 teaspoon vanilla extract

Directions

Place the chia seeds and coconut in a small bowl, briefly stir to mix, and set aside. Blend the remaining ingredients until smooth. Pour the blended cashew mixture into the bowl with the chia seeds and coconut and stir. Wait a few minutes and stir again. (You’ll notice the chia seeds beginning to take on a gelatinous texture.) Wait a few minutes, again, and stir. Do the “wait and stir” once more, and then place the Holiday Chia Pudding in the refrigerator for about 15 - 20 minutes (or longer, if desired). Then, enjoy.

Good at room temp or chilled slightly. 

Yield 1 1/4 cups (very filling!)

 

...

Posted in: None

View / Add Comment | 1 Comment(s) | Rating: 5 of 5 | Share: Twitter, Facebook, Google +