Weatherford Democrat

Top News

March 16, 2014

EXTENSION NEWS: Chia seeds can have some health benefits


There has been a lot in news about the health benefits of chia seeds. Chia seeds do to have some great benefits. However, the science so far hasn’t supported all of the advertised claims that these seeds have received.

Chia seeds are packed with nutrients. One ounce, about 2 tablespoons, offers about 18 percent of the calcium most adults need each day, 11 grams of fiber and 4 grams of protein, plus 4,900 milligrams of omega-3 fatty acids, more than what you will find in flax seeds. They are also touted to have high levels of antioxidants.

Some people say chia seeds have a mild, nutty flavor; others say they are flavorless. Either way, they can be enjoyed ground or whole, sprinkled onto yogurt, cereal or salad. Chia seeds can also be used as a thickener in smoothies, soups or other foods. Chia’s binding properties make its gel a possible substitute for pectin in jams and eggs in baked goods, or meat and vegetable patties.

If your primary reason to try chia is for weight loss, you will need to take into account the high calorie content. Two tablespoons of chia seeds have nearly 140 calories. Promoters say chia seeds help with weight loss because they expand when exposed to liquid so, like other high-fiber foods, they could help you feel full more quickly. Research actually has not always supported that claim.

A study in North Carolina conducted in 2009 followed 76 overweight participants for 12 weeks with half consuming 4 tablespoons of chia seeds a day, the other not. At the end of the study, researchers saw no difference in body mass or composition. The same study found that it also didn’t have any effect on reducing blood sugar levels or promoting heart health.

Other studies have found positive effects on weight, blood glucose and triglyceride levels. Experts who have reviewed the claims the evidence for health effects is too limited.

If you are sensitive to sesame seeds or mustard seeds, you may have a similar reaction to chia. Also people who take medication for high blood pressure or blood thinner should check with a doctor before taking chia.

Source: Ohio State University Extension.


Text Only
Top News
Must Read
Top News
House Ads
AP Video
Rodents Rampant in Gardens Around Louvre House to Vote on Slimmed-down Bill for Border Looming Demand Could Undercut Flight Safety Raw: 2 Shells Hit Fuel Tank at Gaza Power Plant Raw: Massive Explosions From Airstrikes in Gaza Giant Ketchup Bottle Water Tower Up for Sale Easier Nuclear Construction Promises Fall Short Kerry: Humanitarian Cease-fire Efforts Continue Raw: Corruption Trial Begins for Former Va Gov. The Carbon Trap: US Exports Global Warming UN Security Council Calls for Gaza Cease-fire Traditional African Dishes Teach Healthy Eating 13 Struck by Lightning on Calif. Beach Baseball Hall of Famers Inducted Israel, Hamas Trade Fire Despite Truce in Gaza Italy's Nibali Set to Win First Tour De France Raw: Shipwrecked Concordia Completes Last Voyage Raw: Sea Turtle Hatchlings Emerge From Nest Raw: Massive Dust Storm Covers Phoenix 12-hour Cease-fire in Gaza Fighting Begins

The City of Weatherford is considering an ordinance that would ban smoking inside restaurants and enclosed areas where food is prepared, sold or consumed. Do you agree with this proposal?

Don't care
     View Results