Chia seeds appear to offer great nutritional value. For example, chia seeds are a great source of soluble fiber. If you mix about 1 tablespoon of chia seeds in 9 parts water, you will see it quickly forms a gelatin-like substance. When ingested, this gel slows the absorption of carbohydrates in the body and also provides bulk, thus helping to control blood sugar levels while helping one feel fuller longer. Because chia seeds can absorb 12 times their weight in water, it is important to remember to never ingest the seeds in their raw form. Instead, first mix the seeds with water prior to ingesting them so they do not absorb the water that is present in the digestive tract. One can also mix them in juice or put them in a smoothie. You may also be able to incorporate the raw seeds into foods with high water content prior to ingesting like yogurts, sauces and condiments.
The chia seed gel is easily digested by the body. Besides their beneficial fiber content, chia seeds appear to have a favorable blend of omega 3 fatty acids. These types of fats are important for maintaining the health of every cell in our bodies and may play a significant role in nerve and heart health.
Chia seeds also contain a significant amount of protein, compared to other grains. They are one of the only complete sources of protein available from a non-animal source (beside chlorella algae). Complete protein foods have all of the amino acids needed for health, including the essential amino acids that the body cannot make and must ingest. However, chia seeds should not be the only source of protein because the amount of protein in a typical 1 tablespoon serving of raw chia seeds only contains about 2 gm of protein and makes about 9 tablespoons of chia gel. The typical person needs ingest half their weight (in pounds) of protein. For example a 140 pound person would need somewhere about 70 gm of protein a day. That is a lot of chia gel to ingest in one day!
Chia seeds are also a rich source of calcium. This makes chia seeds a great choice for people who do not eat dairy.
Most of the press with chia seeds has been linked to their ability to aid in weight loss. Their soluble fiber content adds bulk to our diet and the chia seed gel can easily be incorporated into just about any recipe. Many have used chia seed gel as a replacement for some of the fat content in a particular recipe because, like fat, it provides bulk and texture. By incorporating the chia seed gel into recipes, one is actually displacing calories and fat that may have otherwise gone into the recipe. As mentioned before, the gel will also help decrease the absorption of carbohydrates that are ingested as well.
Chia seeds are most easily purchased online, although some health food stores may carry them. Before ingesting chia seeds, make sure to mix them with water to form the gel. The gel may then be ingested by itself or incorporated into a variety of recipes. You can easily make chia seed gel by using a 9 parts water, 1 part chia seed ratio. Put the water into a container, then slowly pour the chia seeds into the water while mixing. The gel will form in about 5 to 10 minutes. Some sources suggest that the gel may be kept in the refrigerator for up to 2 weeks so it can be added to jams, cereals, yogurts, spaghetti or just about any recipe you think it will incorporate well into. Some have even incorporated it into bread and cookie recipes before baking.
There is no official recommendation as to how much chia seed one should ingest in a day. The general consensus seems to be somewhere around one to four tablespoons of raw chia seeds per day. As mentioned above, this can be accomplished by mixing the seeds in water, juice or smoothies, or by incorporating into cereals, yogurts or other recipes. There are also no real side effects reported with chia seeds, however, the topic of side effects with chia seeds has not been researched very well. Use caution and speak with your doctor if you take medications or have any health conditions before using chia seeds.
