Chia Seed: From Ancient Mayan Staple to Modern Super Food

Chia seed is obtained from the Mexican native chia plant (Salvia hispanica), so named after the Mayan word meaning “strength.” It would seem that the plant was aptly named since the seeds were known by several indigenous peoples to promote endurance. In fact, chia seed was often the only source of nutrition consumed by the ancient Aztecs and southwestern tribes of the U.S. while traveling great distances in pursuit of conquest or trade. This tradition does not appear to have been lost since many athletes regularly partake of chia seed to help increase stamina and performance today.

Nutritionally speaking, chia seed packs a wallop. Aside from consisting of about 30% protein, chia seed delivers an abundance of vitamins A, B, D, E and K. They also contain alpha-linolenic and linoleic acid, essential fatty acids that the body cannot manufacture on its own. In terms of other nutrients and minerals, the list is lengthy. A run down by alphabetical order: calcium, copper, iodine, iron, magnesium, manganese, niacin, phosphorus, potassium, silicon, sodium, sulfur, thiamine, and zinc. Finally, chia seed is the richest plant-based source of omega-3 available.

Chia seed is also an excellence source of soluble fiber. In fact, due to its hydrophilic properties it can absorb up to 12 times its volume in water. This activity has two benefits. First, it helps to keep the body hydrated, which is important for proper cellular metabolism and renewal. Secondly, it reduces transit time in the gastrointestinal tract while enhancing the absorption of vitamins and minerals.

The hydrophilic properties of chia seed also permit the formation of hydrophilic colloids, a mucilaginous substance similar in appearance to gelatin. This is the same benefit obtained from eating raw vegetables versus cooked, only it’s not necessary to swallow a bunch of chia seeds in order for this event take place. As you’ll learn in a moment, all that’s needed is a container of water.

Weight Loss

The mechanism behind chia seed’s ability to act as a weight loss aid is quite simple. In short, its extraordinary ability to absorb water translates to displacing fat and calories when added to foods. The ideal ratio for this conversion is 9:1, or nine parts liquid to one part chia seed. Here’s an experiment to try:

Place 1/3 cup of raw chia seeds in a large bowl or container, preferably one with a self-sealing lid and slowly add 2 cups of filtered water. Stir briskly, then wait one or two minutes and stir again. Next, walk away for about 30 minutes. When you return, you’ll not find a container of water and seed, but a semi-solid gel.

Science is fun but, in this case, you can eat your experiment. In fact, you’ve just made a delicacy known to Mexican natives as chia fresca. If you add three to four tablespoons of this substance to non-baked foods at least three times a day, you’ll be adding significant bulk to your diet (read that as appetite suppressant) and replacing fat and calories with a material consisting of 90% water. Chia gel can be made with juice in place of the water, and added to sauces, cereals, jams, puddings, yogurt, or smoothies. It can also be prepared in an 8:1 ratio and added to baked goods in place of oil. Kept refrigerated, the gel will keep fresh for about three weeks.

What does hydrophilic colloid of chia seed taste like? Fear not. The seeds impart a very mild nutty flavor that won’t overpower other foods. However, if you prefer, you can simply forego chia gel and eat up to four tablespoons of the seeds instead. For that matter, chia seeds are delicious toasted. The seeds can also be sprouted for a tasty and nutritious addition to sandwiches.

Regulate Blood Sugar

The same hydrophilic properties that permit chia seed to encourage weight loss may also responsible for contributing to the regulation of serum glucose levels. That is, the same gel-forming process described above also takes place in the stomach and helps to block the conversion of carbohydrates to sugars. In fact, Canadian researchers have recently found that regular consumption of chia seed reduced blood sugar levels in patients with type II diabetes.

There are other attributes of chia seed that are suspected of causing this effect, too. For one thing, the high vitamin C content may play a role in inhibiting aldose reductase, the enzyme that converts glucose to sorbitol. Normally, some degree of sorbitol is converted to fructose and any excess sorbitol is excreted. However, if there isn’t enough cellular glucose available, this conversion doesn’t take place and an accumulation of sorbitol occurs. This accumulation is a major contributor to diabetes-related complications. In fact, high concentrations of sorbitol can be found in the nerve, eye and kidney cells of diabetics. Further, since the delivery of vitamin C to cells is insulin-driven, diabetics may be deficient in this important antioxidant to begin with.

The researchers also found that chia seed supplementation reduces blood pressure, blood clotting, and inflammation in diabetes subjects. This was evidenced by a 30% decrease in serum C-reactive protein, a primary marker for inflammation, and a similar decrease in blood clotting factors. The reduction in blood pressure was attributed to 80% of the trial subjects experiencing elevated levels of EPA, an essential omega-3 fatty acid.

Chia seed is also a good source of vitamin E. Vitamin E has consistently shown to be helpful in improving insulin sensitivity and may help to deter the development of certain diabetes-related complications, including peripheral neuropathy.

What’s in it for you?

Brace yourself. A mere one-fourth cup of chia seeds – that’s four tablespoons – supplies as much calcium as three cups of milk, as much magnesium as ten stalks of broccoli, as much iron as one-half cup of red kidney beans, 30% more antioxidants than blueberries, 25% more dietary fiber than flaxseed, and approximately the same amount of omega-3 as that found in a 32-ounce fillet of salmon. It’s little wonder that the Aztecs could run for days at a time on nothing other than chia seed. Fortunately for you, this wonder food is only a click away

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