Spotlight on chia seeds

Chia seeds (pronounced chee-ah) are the latest buzz food in nutrition circles, with advocates claiming that these tiny seeds are high in omega-3, fibre, calcium and protein. We've asked Accredited Practising Dietitian Catherine Saxelby to give us her expert opinion on chia and it's reported benefits.

For centuries, the chia plant (Salvia hispanica) has been growing in its natural habitat of Central and South America. Today, chia seeds are grown in the Kimberley region of Western Australia and are starting to appear in local health food shops.

Chia seeds look like tiny sesame seeds and can be black, white or grey. They are sold in a packet, unprocessed. The producers say you can sprinkle them over or add them to just about anything – muesli, smoothies or yoghurt – without disturbing the flavour.

Like all seeds, chia are high in fat, especially the 'good' kind. At around 30 per cent fat, they're lower than sesame seeds (50 per cent) or nuts but make up for this with an extraordinarily high level of omega-3 – unusual in the plant world.

They have 18 per cent of the plant form of omega-3 called ALA, which is around the same as linseeds (flaxseeds) at 22 per cent, making them one of the richest sources of ALA. Omega-3 is important for heart health and brain function. We usually get this from fish and meat, but plant sources are also useful to help counter-balance the excess of omega-6 in our diets.

At 37 per cent fibre, chia seeds are an outstanding source of fibre, in particular soluble fibre. They also contain 15 per cent protein – as much as wheat, yet they're gluten-free – and a variety of vitamins, minerals and trace elements including folate, phosphorus, iron, manganese, copper and potassium.

Like almonds and sesame seeds, they have a surprisingly high content of calcium (255mg per 100g compared to 120mg for milk), but how well this is absorbed is debatable. Don't believe all you read on the chia marketing websites about how much better chia is than milk. The same can be said for its magnesium, iron, zinc, and copper content.

Ways to use chia seeds

• Sprinkle over cereal and muesli.
• Use them to coat rissoles, meatloaf or burgers – they add a pleasant crunch to the exterior just like poppy seeds.
• Because of their neutral taste and light colour, white chia seeds make an ideal part-replacement for white flour in home baking. Replace 2 tablespoons of the flour with white chia seeds. (Note: some of the good oils will be destroyed by the cooking process)
• Mix 1 or 2 tablespoons of the seeds into one cup of water and add the gel to smoothies, juices, yoghurts and soups.

Published with permission of Catherine Saxelby, APD. For more information on chia seeds, go to www.foodwatch.com.au 

 Content Updated November 2010