Sunday, October 4, 2009

Chia - Seeds, NOT Pet

I was recently asked about the nutrition content and benefits of chia seeds. These edible seeds are actually the same seed used to have your "pet plant" grow its hair. The seed has its roots in Mexican history, with Aztecs using it as a staple food in their diets. Chia seeds are a nutritional supplement similar to flax. By sprinkling chia seeds on your cereal, yogurt, smoothies, and salads or sandwiches, you are adding a significant amount of protein, essential fatty acids, fiber, and vitamins and minerals.

Chia seeds absorb an absorbidant amount of water, creating a gelatinous structure as the seed swells and expands. This gel, like other soluble fibers, creates a barrier in the gut, thus slowing the absorption of carbohydrates into sugars. This gives chia seeds a low glycemic index, meaning they provide sustained energy. This is not only beneficial for diabetics trying to avoid blood sugar peaks and valleys, but beneficial for the general population. We will all experience an influx of blood sugars after eating simple, white, and processed carbohydrates. With the sharp rise in blood sugar, our body secretes an equal amount of insulin to help our cells quickly take in the sugar (glucose) and bring our blood sugars sharply back down. As blood sugars reach a low, you may feel weak, jittery, and hungry before you have actually metabolized the calories. Including foods rich in fiber, like chia seeds, fruits and vegetables with skins, beans, lentils, nuts, seeds, whole grains, and oats, helps stabalize your energy, maintain regularity, and keep cholesterol levels at bay.

The chias ability to absorb and hold on to water also makes them great hydrators. They help maintain electrolyte (potassium, sodium, chloride) balance which influences hydration as well. Although chia seeds have often been used by endurance runners for this reason, I would not necessarily recommend their use during endurance events. During long periods of exercise, athletes need quick forms of energy. Their are many products available such as GU, Power Gels, Hammer Gels, Clif Shots, and even Gatorade and other sports drinks that consist primarily of glucose. Glucose is your body's preferred source of fuel - all other forms of sugar must be first converted into glucose before your body can utilize the energy. These nutritional gels are made from glucose so that your body can use the fuel immediately, where as the energy from chia seeds will not be utilized until after the longer, more complex carbohydrate bonds are broken down.

The healthy protein and fat in the seeds will also delay digestion, possibly causing gastrointestinal upset. Carbohydrate breakdown starts in the mouth with the secretion of the salivary enzyme amylase, where as protein and fats are not digested until the stomach and small intestine where protease and lipase are produced. Blood flow to the gut is altered during physical activity because the heart, lungs, and muscles take priority. Additionally, for those of us who are not used to diets high in fiber, the chia seeds may create additional "burdens."

Overall, my advise is to use the chia seeds on a regular basis to add omega-3 fatty acids and amino acids as well as fiber into your diet, but to hold out on their usage during athletic events. If you are tempted to try them, make sure to do so before a competitive event or race.

2 comments:

ken marz said...

I really enjoyed you article. I love eating,drinking and adding chia seeds to anything. I also think chia seeds would be a great survival food.

Steve said...

I've recently started eating chia seeds. I found out about them after reading "Born to Run", the book by Christopher McDougal. I mix some with a glass of water and honey before my afternoon runs. I haven't noticed any ill effects yet. I put them on everything, salads, soup, etc... Sometimes, if I'm too busy to eat lunch, I find that an ounce of seeds with water and honey decreases my appetite for a couple hours.
I agree that just them by themselves will not power you in long distance athletic events. If you mix it up with some kind of sugar, like honey, I think the properties of the chia you mentioned allow the body to use the energy from the sugar more efficiently. Less roller-coaster crashing and soaring in races.

Thanks for the information in your blog. I'm finally eating better, more vegetables and fruits and less meat, and noticing big improvements.
-Steve