The Running Food - Chia Seeds

Remember chia pets? As kids, my little sisters brought a chia pet home and I remember seeing them put the seeds on Scooby Doo’s clay head and watering it everyday. Soon a weird mold began growing instead of the green hair the box promised. Turns out I should’ve taken the seeds and eaten them. Yes, eat the chia seeds. Well maybe not those particular seeds but chia seeds are a great food with countless benefits.

Nutritional Benefits

Chia seeds come from the desert plant Salvia hispanica, an annual plant of the mint family that is native to Mexico. They are nutrient dense and have been used for centuries. Numerous groups have been reported to have used chia seeds in their diet. The Aztecs are believed to have relied heavily upon them during their conquest. Chia seeds nutrient profile is impressive containing 20% protein, 34% oil, and 25% dietary fiber. They also contain calcium and significant amounts of antioxidants. Chia seeds are hydrophilic, water loving, absorbing 9-12 times their weight in water.

Chia seeds contain many health benefits. They are the richest vegetable source for essential healthy fats which are required to absorb fat soluble vitamins A, D, E, and K. Omega-3 fatty acid makes up 30% of chia seed fats while 10% comes from omega-6. This 3:1 omega 3 to omega 6 mix is the ideal ratio.

Digestion Benefits

Chia seeds form a gel when mixed with water that can aid in the regulation of blood sugar and satiety. As carbohydrates enter the body they begin to break down immediately causing an influx of sugar and a responding rise in insulin which results in the famous sugar rush followed by the unwanted crash. Chia seeds are believed to slow digestion of carbohydrates into sugars and therefore give a steady stream of energy and prevent a crash. This is a great benefit for diabetics looking to help control their diabetes.
Chia seeds also help with satiety. The soluble fiber in the seeds helps deter hunger. This forms a physical barrier and slows the rate of digestion helping you to feel full longer.

The Running Food

The hydrophilic nature of chia seeds can also help with hydration. The chia seeds love of water helps to prevent dehydration. Chia seeds are referred to as the running food. It has been reported that some, including the Tarahumara Indians of Mexico’s Copper Canyons have completed 24 hour endurance races with nothing more than a pouch full of chia seeds.

Confession: I read about chia seeds and purchased some last fall but it was my dad that really sold me on them. Now my dad is an outstanding runner, in great shape, and just overall real smart guy. He did some research about chia seeds so I brought him some home. He has added them to his oatmeal and water as well as eaten them raw. He says that he is running better since finding chia seeds. But he reports that there is one side effect – the beard of a LUMBERJACK!

Where do I get chia seeds?

Don’t dig out your old chia pet, the seeds included are not approved by the FDA and may not even be chia seeds at all. Chia seeds can be found in most natural and whole food stores. They can also be bought online. At first glance they may seem expensive but a little will go along way.

How do I use chia seeds?

Chia seeds can be eaten raw, drank when allowed to form a gel in water, mixed into jams, added to oatmeal, added to recipes, or added as topping to a salad. My dad prefers a 9 part water 1 part chia seed mix which forms a gel. I normally consume a dry pinch a few times a day. I have blended the gel with fresh blackberries to make a fresh fruit topping/ jam.

No matter your goals, chia seeds can play a beneficial role in your diet. Try some and let me know what you think. The benefits are numerous and you may be mistaken for a lumberjack (benefit or negative side effect?? All how you see it!!)


Be Better
Brooks