It seems the world's gone crazy for chia seeds. Health blogs praise the so-called "ancient super food" while nutrition experts proclaim chia seeds to be a healthier alternative to other grains. But are chia seeds as beneficial as is claimed? And are there any side effects? Let's take a look…
What are Chia Seeds?
Sprinkled on porridge, added to a curry or whipped up in a smoothie, chia seeds can be tossed into almost any meal for a protein punch. The Aztecs and Tarahumara tribes enjoyed chia seeds as a diet staple. They munched on the seeds before hunting, to give them strength on long journeys. While chia seeds are rich in omega-3s, it's only short-chain ALA omega-3s that they boast. As our bodies are unable to convert short-chain into long-chain omega-3s, much of the nutritional benefits are lost. However, the seeds are crammed with fibre, antioxidants, iron, calcium, phosphorus and manganese. And since they're able to absorb up to 12 times their weight in water, chia seeds are ideal for athletes seeking a slow-release source of energy.
Do Chia Seeds Have Side Effects?
Paleo diet advocates say chai seeds may not be as healthy as we think. A study into the health benefits of chia seeds flopped after several participants left, citing gastrointestinal issues.
Some say that since the seeds are hydrophilic, they may over-absorb internal fluid, causing stomach complaints. However, this is only likely to happen if the seeds are eaten in high quantities. Others believe that the absence of long-chain omega-3s mean chia seeds have little nutritional value (aside from the nutrients mentioned above), and some suggest more research into the benefits and side effects of chia seeds needs to be undertaken.
The Verdict
As you can see, the verdict is out on the health benefits and side effects of chia seeds. If you're looking for a filling food that doesn't pile on the pounds, chia seeds aren't a bad option. Just be wary of any claims by manufacturers as to it being a "super food".
Keen to know more? A nutritionist, naturopath or dietitian can advise you on the best foods for you.
Originally published on Dec 13, 2013
