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- 1. Chia Seed Properties Emilie McLaran NTR 300
- 2. What Are Chia Seeds? Salvia Hispanica, referred to as chia seed, is part of the mint family. It is high in protein, fiber and antioxidants, as well as calcium and omega 3 fatty acids. Creative Commons
- 3. Nutrients in Chia Seeds Nutrient Amount per serving (12 grams) Protein 3 grams Fiber 4 grams Calcium 60 milligrams Magnesium 40 milligrams Mamma Chai, organic white chia seed from USDA Branded Food Products Database Wikimedia commons
- 4. Do chia seeds help weight loss?
- 5. Chia seeds do not help in weight loss
- 6. The Power of Chia Seeds They are: High in protein, fiber, and antioxidants High in calcium and omega-3 fatty acids A healthy addition to any diet They do not: Aid in weight loss Have not proven to substantially increase health in overweight people Flickr
- 7. References Chia seeds – Indigo Stock | Creative Commons Photos and Images File:Green Smoothie (3652108873).jpg - Wikimedia Commons “Chia” Chia seeds | Flickr "Mamma Chia Chia Seeds,” (2016) USDA Branded Food Products Database. United States Department of Agriculture. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/85563?fgcd=&manu=&lfacet=&fo rmat=Abridged&count=&max=50&offset=&sort=default&order=asc&qlookup= chia+seed&ds= Neiman, D.C., Cayea, E. J., Austin, M.D. et al., (2009) “Chia seed does not promote weight loss or alter disease risk factors in overweight adults.” Nutrition Research. 29(6), 414-418. http://dx.doi.org/10.1016/j.nutres.2009.05.011
Editor's Notes
- By now I am sure all of us have heard about this “superfood” chia seed. Does it help you lose weight? Is it good for your digestive system? Does it really have more antioxidants than blueberries? My name is Emilie McLaran and today I am going to talk about chia seeds and their true beneficial properties.
- So why are these chia seeds getting so much attention? Salvia hispanica, the scientific name, is a seed native to Mexico that has proven to be high in fiber, protein and antioxidants, as well as vitamins and minerals such as calcium, iron, and magnesium. They are mild in flavor and when soaked in water, the seeds expand and become gel-like in texture, so they are popular in drinks and food alike. For these reasons, chia seeds have been deemed a super food that is an easy and beneficial addition to a daily diet.
- On top of being high in protein, fiber, and antioxidants, chia seeds are also high in calcium, magnesium, iron, and omega-3 fatty acids. Chia seeds can be added to diets by being mixed into foods such as smoothies, oatmeal, yogurt, or being added to baked goods such as muffins and bread.
- Claims have been made by popular figures and media sites that because of its properties, the chia seed can aid in weight loss by keeping a person full from the protein content and ability to expand in liquid. Attached is a video covered by ABC news that follows the excitement people had about the possibility of chia seeds providing weight loss.
- Despite the video from ABC news, studies have shown that chia seeds helping with weight loss is actually not the case, and relying on chia seeds to keep you full and as a result help you lose weight is not an effective method of weight loss. In the study above, 76 overweight people aged 20 – 70 years old participated in consuming 50 grams of chia seeds per day over the course of 12 weeks. Results showed that not only did those people not lose weight, they also gained no overall health benefits.
- So now we know that while chia seeds are indeed high in many nutrients, such as protein and omega 3 fatty acids, they do not prove any substantial ability to help people lose weight, and actually do not offer health benefits to those overweight. Many credible health researchers do say that it is a beneficial addition to ones diet. Do you think you will be trying chia seeds anytime soon?
- Thank you.