How in the world did we go from using chia seeds to grow green “fur” on Chia Pets to eating the seeds as a health food? Is this hype or are chia seeds really a health food?
In history, Mayan and Aztec cultures consumed chia seeds for their supernatural powers. I don’t know about supernatural powers, but I can speak for their nutritional power. They are small and mighty! Just one tablespoon of chia seeds pack in 6 grams of fiber, 3 grams of protein, and 5 grams of fat (much of which is Omega-3)… all for only 80 calories. WOW!
Why are fiber, protein, and omega-3 fat good for us?
The right kind of fiber – found in foods like Chia Seeds, supports our body’s waste removal systems. Dietary fiber can increase the size and weight of our poop! It can even soften stool. Chia Seeds are a healthy and natural fiber that can help you have healthy bowel movements regularly.
Protein is an essential part of a balanced diet because it provides the body with the building block, or amino acids, that are necessary for muscle and bone health and development. Having a tablespoon of Chia Seeds is a great way to get a dose of protein in a salad or a sandwich that may be lacking in protein. The average American should eat between 25 and 45 grams of protein each meal- depending on activity level.
Lastly, Omega-3 fatty acids are essential nutrients for heart health! We need to protect our cardiovascular system and Chia Seeds provide a great source for Omega 3s that don’t taste like fish. Is anyone else over the fish oil burps? Get the Omega 3s you need and check the fish oil at the door. Omega 3s reduce blood pressure and triglycerides that can cause heart disease or strokes. I’ll take the tablespoon of chia seeds with that, please!
Let’s shine the light a little brighter on these nutrition qualities:
Chia contains soluble and insoluble fiber- making them a great aid for maintaining a healthy cholesterol level and digestive tract.
Chia seeds contain 3 grams of complete protein – meaning they contain all the essential amino acids. Three grams of protein may seem like a small amount but pair it with the 4g of protein in a tablespoon of almond butter or 1/2 cup of milk and you now have more protein than a large egg.
Chia seeds have an impressive amount of calcium as well!
Wait, there’s more! The dry seeds deliver more antioxidants than blueberries.
First of all, what are antioxidants? We hear antioxidants a lot in today’s diet news but what do they really do?
Antioxidants are compounds that inhibit oxidation – which is a chemical reaction that can produce free radicals in the body. Free radicals have been associated with Cancer because they cause damage to cells in our body over time. Antioxidants like those found in Chia Seeds can work to reduce free radical reactions, allowing our body to live in proper homeostasis.
When it comes to Chia Seeds, the ORAC value (antioxidant level) almost doubles when the seeds are soaked overnight. How? Because when you soak them, it initiates the early stages of sprouting, and that creates more bioavailable nutrients. (So cool!) Ideally, you would soak your seeds in water or a plant-based milk.
You’ll notice white and black chia seeds are available. White seeds have fewer antioxidants than black seeds but still contain more than most foods. Some people prefer white seeds because they aren’t as noticeable in baked goods and smoothies. Given that some variety of Chia Seeds are black, it is easy to spot them in yogurt, or on a salad, but in a smoothie or baked good they tend to blend in with other seeds or the color of the baked good making them less obvious and adding great nutritional value to your snacks.
Chia seeds have a very mild nutty flavor that won’t be noticed in smoothies or baked goods too, making it easier for some to eat. They can be crunchy if they are dry, so baking or soaking allows the seeds to become soft. These components add to the ease of enjoyment when adding them into your daily meals. That mild flavor goes well in smoothies, yogurt, cereal and even makes a great pudding-like treat.
So it turns out these trendy seeds are truly a health food! They are versatile, user-friendly, exceptional and a unique low-calorie source of omega-3 fatty acids, dietary fiber, antioxidants, complete protein, iron, calcium, and magnesium.
The food industry has definitely caught on to how awesome whole grains are for us and they aren’t shy about boasting the whole grains goodness in their products. The trouble is that between the marketing and super sizing we can be fooled into making the following mistakes.
Mistake #1: Being misled by the front of the box.
Quick story: I used to enjoy grocery shopping…finding all the new foods in the grocery store, leisurely reading labels and so forth. Then I had kids. Now grocery shopping is different. I get in and out as quickly as I can. I still read all the labels but it’s more exhausting than exciting. So, the other day I was grocery shopping with the kids and I picked up this spaghetti. We had already been in the store too long and the kids were getting antsy so I didn’t have time to truly analyze things until I was home.
When something says 100% whole grain, that’s a good sign. But what I didn’t notice that day at the store was it said 100% durum wheat which is NOT the same as 100% whole wheat. Ugh. I got tricked! In the picture below you can see the difference, but unfortunately for me, I missed the one that said whole wheat until I went back to the store another time. This goes to show, you must have a keen eye for reading the food labels. Be careful not to get thrown off by things that appear to be something that they are not.
Mistake #2: Assuming all foods that contain whole grains are healthy.
According to Harvard’s Nutrition Source website, one study revealed that the whole grain stamp isn’t a good way to identify healthy whole grains.
“The stamp, while designed to steer consumers towards healthy whole grains, actually identified products that were low in trans fats but higher in sugar and calories than whole grain foods without the stamp.“
The FIX for the first two mistakes: First, we encourage you to embrace more natural whole grains. As for bread and packaged items, the ingredient list is the best place to gather your information, not the front of the package where marketers try to entice you with health claims or this fancy stamp. Look for whole grains that are high in fiber and with few ingredients. The first ingredient should say “whole.” Ideally, the item should not have many added sugars.
(Mini commercial break: We help our clients do this kind of label reading at the store! Ask about our grocery store sessions.)
Mistake #3: Eating too much… because whole grains are good, right!?
Well, yes but size still matters. There is such a thing as too much of a good thing. We all know that eating a ton of bread is not good for us, so this visual way of thinking about portion sizes can be really helpful. You wouldn’t eat more than 2 slices of bread at one meal, right?
The FIX: Keep your portion sizes small with whole grains, 1/2 cup is usually a good place to start when it’s balanced out with other foods. Start small on your plate and always listen to your body. Let it tell you to get more or to stop eating.
FOOD FOR THOUGHT: Well-balanced eating can be tricky. We all make mistakes!
What was your biggest take-away or ah-ha from this whole grain series?
What is one thing you can apply to your life today?
Ready to take the next step on your wellness journey?
In honor of Heart Health month, every Wednesday in February we are talking about whole grains because of their connection to good heart health. If you missed the first post do check out: Not all carbs are bad: whole grains and heart health part 1
Last week I challenged the notion that all carbs were bad and should be avoided. It is just not true. Whole grains have powerful health benefits and it is not just because of the fiber. They contain various phytochemicals that protect and fight against heart disease and diabetes.
There are many whole grain options to choose from. So, don’t limit yourself to whole wheat bread, crackers, and cereal. I CHALLENGE YOU to try something new and less processed. Pick any of the following grains to try this weekend. Notice there are 7 gluten-free whole grains below for those who need to avoid gluten for health reasons.
What do I eat it with? The easiest way, in my opinion, to start eating new whole grains is to prepare them plain and add then use them as a base for a salad or a “power bowl.” Start with a 1/2 cup to 1 cup of whole grains in a bowl and then top with your favorite veggies and protein. Lastly, drizzle with a dressing and voila! Simple and delish!
Carbs get a bad rap. Many people are eliminating them, assuming they might be intolerant to them or just plain writing them off as evil. Poor carbs, they are so misunderstood.
Carbs (short for carbohydrates) come from many sources both natural and processed, such as bread, rice, pasta, potatoes, peas, corn, fruit, sugar, honey, beans, etc, etc.
This month I want to highlight one group of nutritious, delicious “carbs” and shine light on how eating them can actually HELP us. Whole grains, like brown rice, oats, wheat, barley, and rye are good for your heart. Research indicates that eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.
So don’t write off all carbs. Whole grains are complex carbohydrates worth keeping (or adding) to your diet. This begins a 4 part series on whole grains in honor of Heart Health month. We will define them, give examples, talk about how much and why they are worth including in your diet. First, let’s define them..
What does whole grain really mean?
In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (also called a “kernel”) is made up of three key edible parts –the bran, the germ, and the endosperm. Whole grains that make it to the shelves or your plate still contain all three parts of the kernel. On the other hand, grains that have been refined in processing are missing the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, and are greatly reduced in at least seventeen key nutrients.
When you think of whole grains, the most popular ones might come to mind such as whole wheat bread, whole wheat pasta and brown rice. I challenge you to think beyond these staples, though. So many more whole grains are out there and available for your enjoyment.
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“The stamp, while designed to steer consumers towards healthy whole grains, actually identified products that were low in trans fats but higher in sugar and calories than whole grain foods without the stamp.“
In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (also called a “kernel”) is made up of three key edible parts –the bran, the germ, and the endosperm. Whole grains that make it to the shelves or your plate still contain all three parts of the kernel. On the other hand, grains that have been refined in processing are missing the bran and the germ, leaving only the endosperm. Without the bran and germ, about 25% of a grain’s protein is lost, and are greatly reduced in at least seventeen key nutrients.