Chia seeds are considered THE superfood. Here you can find out everything about ingredients, effects, recipes and losing weight with Chia. But beware: there are also side effects.
Whether in bread, in porridge or as a salad topping – the granules have become an integral part of our everyday lives. What was completely unknown to us until recently, the indigenous people of Mexico knew thousands of years ago: are a real power grain.
Chia seeds come from the sage species “Salvia hispanica”, which is originally native to Mexico and Guatemala. Translated, the word Chia, which comes from the Mayan language, means something like “power”.
For fights and long marches, the Aztecs used the seed as a satiating agent and source of energy. They swore by the strengthening effect of the black grains.
For Aztec warriors, chia was even considered a miracle meal before major battles: two tablespoons of chia seeds soaked in water would keep a person strong for 24 hours!
Table of Contents
Chia seeds: ingredients and their effects
Chia seeds are not called “superfood” for nothing.
Chia consists of up to 38 percent chia oil and around 20 percent (depending on the seed and manufacturer) protein. They are also full of vital substances that are good for our health.
- The seeds are therefore the perfect source of protein for vegetarians and vegans who avoid animal products but still want to eat a diet rich in protein – also perfect for building muscle.
- Chia seeds contain calcium, magnesium and phosphorus, which are important for bones.
Calculated per 100 grams, the power grain contains five times as much calcium as whole milk.
With 15 grams of chia seeds you already cover your daily requirement.
Chia seeds are also rich in antioxidants – they have an anti-inflammatory effect in the body. - The small seeds are real slimmers. With around 38 grams per 100 grams, chia seeds are among the foods richest in fiber: fiber promotes intestinal activity and ensures long-lasting satiety.
- Omega-3 fatty acids are also abundant and have a positive effect on the cardiovascular system: They reduce the risk of cardiovascular diseases, improve blood lipid levels and cholesterol levels and can lower blood pressure.
The fatty acids also have a positive effect on the central nervous system. They stimulate blood flow to the brain and thus increase performance.
They also increase the serotonin level: Serotonin is a so-called “happiness hormone” that keeps you in a good mood.
Chia is an optimal source of essential fatty acids, especially for vegetarians and vegans who do not eat fish. - Both vitamin B1, B3 and vitamin E can be found in chia seeds.
They strengthen the nerves and also ensure beautiful skin and shiny hair – among other things, they strengthen the connective tissue.
The immune system also benefits from the vitamins and their effects.
Nutritional values for chia seeds
The nutrients in 3.5 ounces (100 grams) of chia seeds are (Trusted Source):
- Calories: 486
- Water: 6%
- Protein: 16.5 grams
- Carbs: 42.1 grams
- Sugar: 0 grams
- Fiber: 34.4 grams
- Fat: 30.7 grams
- Saturated: 3.33 grams
- Monounsaturated: 2.31 grams
- Polyunsaturated: 23.67 grams
- Omega-3: 17.83 grams
- Omega-6: 5.84 grams
- Trans: 0.14 grams
Notably, chia seeds are also free of gluten.
Vitamins and minerals in chia seeds
Chia seeds provide high amounts of many minerals but are a poor source of vitamins.
The most abundant minerals are:
- Manganese. Whole grains and seeds are rich in manganese, which is essential for metabolism, growth, and development (Trusted Source).
- Phosphorus. Usually found in protein-rich foods, phosphorus contributes to bone health and tissue maintenance (Trusted Source).
- Copper. A mineral often lacking in the modern diet, copper is important for heart health (Trusted Source).
- Selenium. An important antioxidant, selenium is involved in many processes in your body (Trusted Source).
- Iron. As a component of hemoglobin in red blood cells, iron is involved in the transport of oxygen throughout your body. It may be poorly absorbed from chia seeds due to their phytic acid content.
- Magnesium. Often lacking in the Western diet, magnesium plays important roles in many bodily processes (Trusted Source).
- Calcium. The most abundant mineral in your body, calcium is essential for bones, muscles, and nerves (Trusted Source).
The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.
SUMMARYChia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.
How to properly prepare chia seeds
You can easily incorporate the healthy superfood into your dishes and thus benefit from the positive properties of the seeds.
Chia can be used in many different ways: The neutral taste means that the seeds can be used in savory and sweet recipes. Chia seeds can be kept and enjoyed for several months in good, airtight packaging in bags or jars.
Important to note: Chia seeds swell enormously with water or milk and easily increase their volume tenfold.
Adding two tablespoons of pre-soaked seeds to a glass of orange juice for breakfast can keep you full until midday.
Use raw chia seeds
Using raw chia seeds is very easy: You can sprinkle the seeds as a topping over muesli, yoghurt or salads.
As a nutrient boost, chia seeds can also be baked into bread or pastries or ground onto coffee, cocoa and other drinks.
Boil and roast chia seeds
We cannot recommend cooking chia seeds – the heat destroys most of the important ingredients.
Roasting chia seeds, on the other hand, is a good idea: put the seeds in a non-stick pan and simply roast them for two to three minutes and serve straight away – done!
Studies have shown that it is best to consume the seeds finely ground so that they can develop their full power.
You can do this with a conventional grain or even coffee grinder. But then consume it quickly, because ground chia seeds quickly become rancid.
Exciting for athletes: Iskiate. It is a drink made from chia gel, water, lemon juice and honey. It is an ancient recipe of the Tarahumara from northern Mexico, whose people are famous as long-distance runners.
Soak chia seeds
Adding liquid to chia seeds creates a viscous pudding. Mix a tablespoon of chia with three times the amount of liquid, stir and wait a quarter of an hour until the mixture has thickened. You can mix the seeds with water, milk, or juice and season with cocoa powder or cinnamon.
Soaked, the seeds are also perfect as an egg substitute when baking vegan delicacies.
Can you lose weight with chia?
The wondrous ones are also of great importance for the figure-conscious. So the answer is: yes, you can lose weight with chia seeds!
The contained protein fills you up for a long time, so the appetite is curbed. The liver fat values can also be improved by the effect of the proteins.
Due to the high proportion of soluble fiber, your blood sugar level rises more slowly – and that protects you from food cravings.
The ability of the seeds to swell normally ensures regular digestion and has a purifying effect. After all, the seeds increase in volume nine to twelve times within just ten minutes when they swell.
Recipe chia pudding
Particularly popular: chia pudding, which can be used for desserts, muesli, smoothies and even as an egg substitute in vegan baking.
A simple and quick example recipe for chia pudding: Put about 4 tablespoons of chia seeds in a bowl and add 250 ml of liquid. Depending on your taste, it can be almond, soy, oat or cow’s milk.
This pudding is left to swell for about two hours and then mixed with spices such as vanilla, cocoa, cinnamon, honey or maple syrup, depending on your taste. Additionally, you can add fruit to your pudding.
Chia bread recipe
Take 700g wholemeal flour, 20g dry sourdough, 3-4 tablespoons chia seeds and flax meal.
Slowly add 400ml of warm water to the mixture. Knead the mass until it turns into a sticky dough.
Cover and let it rise for an hour, doubling the dough. Shape the mixture into a loaf, score it several times and bake in the oven at 180 degrees for about an hour.
Your chia seed bread is ready – the seeds make the baked goods more filling as well as richer in content and nutrients, and the seeds also keep the bread fresh and moist for longer.
Chia as Gel
When you add chia seeds to water, they turn into a gel (similar to flaxseed).
The Chia Gel with its typical black dots is ideal for smoothies, juices and other drinks.
To make the gel, the seeds are mixed with water in a 1:6 ratio. The whole thing is chilled for about two hours.
The resulting jelly-like mass can then simply be added to any other drink. It should be noted that the drinks mixed with the gel become thicker.
Miranda Kerr’s Chia Shake
For runway beauty Miranda Kerr, chia seeds are perfect for her morning routine: “The seeds are part of my daily morning shake: it’s a power smoothie, alkalising, basic and full of vitamins and minerals and provides maximum energy and vitality” .
How are you? These are the ingredients of the power shake:
- 1 glass of coconut water
- 1 glass of coconut milk
- 1 teaspoon of acai powder
- 1 teaspoon goji berries
- 1 teaspoon spirulina
- 1 teaspoon maca powder
- 1 Teelöffel Chiasamen
- 1 teaspoon vegan rice protein powder
- 1 teaspoon raw cocoa powder
What side effects do chia seeds have?
As much as the seeds are hyped as a superfood, in some cases their consumption should be treated with caution.
constipation
The already mentioned special feature of chia seeds is that they can easily absorb many times their own weight in liquid.
That’s why the following applies to the consumption of chia seeds – and a diet rich in fiber in general: drink a lot of water!
If you don’t drink enough fluids, you could suffer from constipation, as there can be problems transporting it through the intestines.
However, if the chia seeds are consumed with sufficient liquid, they promote digestion.
However, people with sensitive stomachs often react to chia seeds with undesirable side effects such as flatulence, a feeling of fullness and abdominal pain.
blood thinner
Side effects can affect people who take blood-thinning medication.
These people should first discuss the consumption of chia seeds with their doctor. The seeds lower blood pressure and, due to their high proportion of omega-3 fatty acids, act like a natural blood thinner – which is why there can be health risks in combination with blood-thinning medication.
Anyone suffering from low blood pressure (especially the elderly) should be careful when consuming chia seeds and only eat the seeds under supervision.
Allergy to chia
Any food can cause an allergic reaction – including plants, of course. The chia plant belongs to the mint family, which also includes mint, thyme, rosemary, and sage.
So if you are allergic to any of these plants, you may be allergic to chia seeds.
The same applies to mustard and mustard seeds: those who cannot tolerate them should avoid chia seeds.
Conclusion: Despite these limitations, the occurrence of side effects with chia seeds is very low – with normal intake and dosage and if the points listed here are observed, no side effects should occur in 99% of cases.
The health benefits clearly outweigh the potential downsides!
How much chia can I eat a day?
Attention: Chia is still considered a novel food for us – we know too little about its long-term compatibility.
Therefore, it is recommended not to consume more than 15 grams of chia seeds per day. As a guide, a heaping tablespoon of chia seeds equals about 10 grams.
Due to the fiber it contains, chia can cause health problems if consumed in excess. According to the German Society for Nutrition, you should consume around 30 grams of fiber every day – chia seeds contain 40 grams of fiber per 100 grams.
So, to get your daily fiber requirement from just chia, you would need to consume a significant amount of the grains over the recommended 15 grams — about 80 to 90 grams.