Though chia seeds have been around for many centuries, it’s quite fitting that they’ve become in-vogue during our modern era of portable technology. In fact, you could think of chia seeds as the “smartphone of foods.” They’re incredibly powerful and efficient despite coming in such a small package. These tiny seeds are rich in things like protein and omega 3, making them a great alternative to denser, heavier foods that most people rely on. In addition to being chock-full of nutrients, word is also spreading about the benefits of chia seeds for weight loss and increased endurance.
Where do Chia Seeds Come From?
Chia seeds are native to Mexico, Central America and even certain parts of the United States. The chia plant is known as Salvia hispanica, which is part of the mint family.
Similar to the cacao bean, chia seeds are yet another Mesoamerican superfood long coveted by the ancient Aztecs and Mayans.
A couple of decades before chia seeds’ current boom in popularity as a superfood, the seeds were renowned in the ’90’s for their role in hair growth. Well, hair growth for anthropomorphic pottery, that is! Who knew that the same seed responsible for this Bob Ross Chia Pet’s frizzy green hair could also be an effective appetite suppressant and one of the best boosters of athletic performance around?
First, let’s take a look at how many beneficial nutrients a single serving of chia seeds contains so you can understand why these seeds are becoming so sought after these days.
Main Nutritional Benefits of Chia Seeds
So what exactly is it about these tiny seeds that has elevated them to the much-coveted status of “’superfood’? A single serving of chia seeds is about two tablespoons, which contains around 140 calories in addition to the plethora of nutrients in the list below:
- Fiber: Chia seeds contain 10 grams of fiber. They’re considered to contain more than double the amount of fiber found in one cup of oatmeal. (1)
- Omega-3: Packed with 5,000 mg per ounce, chia seeds are one of the richest plant sources of omega-3 fatty acids, containing more than walnuts and nearly as much as flax seeds. As mentioned in this article, omega-3 has anti-inflammatory properties, is good for the eyes, improves one’s mood and aids in heart health.
- Calcium: One serving of chia seeds contains as much calcium as half a cup of milk. Furthermore, there are much fewer drawbacks from consuming chia seeds as there are with dairy. (1)
- Magnesium: One of the most vital minerals that most people around the world these days are deficient in is magnesium. Chia seeds contain around 100mg of magnesium per serving. That’s still around a quarter of the daily recommended dose, though. But just include a couple of other magnesium-rich superfoods in your normal diet and you should be good to go.
- Potassium: Chia seeds contain around 115mg of potassium per serving, which is nearly a third of the amount found in a normal-sized banana.
- High in Protein: Chia seeds contain 4 – 5 grams of protein per serving. Additionally, they’re one of the few plant foods which is a ‘complete protein,’ meaning they contain all essential amino acids. Despite being a complete protein, however, they are somewhat lacking in the amino acid lysine, so be sure to also eat nuts or eggs to compensate.
- High in Antioxidants: Chia seeds are also believed to contain as many antioxidants as blueberries.
- Also rich in manganese and phosphorus
Chia Seeds for Energy, Strength and Overall Performance
Despite the chia seed’s prevalence in Mesoamerican societies for hundreds of years, modern-day “Scientific” information on the subject is incredibly lacking. There have only been a few modern studies done testing chia seeds’ impact on athletic performance, including one strange study in which test subjects drank a concoction of chia seeds mixed with Gatorade.
Until any serious studies have taken place, we can probably learn best by examining some of the societies which have relied on chia seeds as an important staple in their diets for years.
Chia Seeds and the Distance-Running Tarahumara Indians
Several years ago, the book Born To Run by Christopher McDougal made a major splash in the long-distance running community. The book documents the author’s experience with Mexico’s Tarahumara Indian tribe, who are known for their incredible long-distance running abilities. And what is one of the Tarahumara’s most important staple foods? You guessed it: chia seeds.
Members of the Tarahumara tribe can complete runs as long as a few hundred miles in just a couple of days – a staggering amount for even the most seasoned of marathoners. Before a long-distance run, they typically consume a drink comprised of chia seeds, water and lime. (See below) (1)
There are other factors aside from nutrition that likely play into why the Tarahumara are such good runners, of course. Namely, they grow up in a culture in which pretty much everybody runs, plus their barefoot running habits are considered to be more efficient and less likely to result in joint injuries than running with shoes on. So don’t expect chia seeds to automatically turn you into a superhuman runner overnight!
With that said, let’s look at some of the reasons why chia seeds are so beneficial for long-distance running and overall endurance.
Chia Seeds and Sustained Energy
By looking at the list above, it’s clearly evident that chia seeds are one of the most nutrient-dense foods on the planet. This is explanation enough for the seeds’ ability to provide people with such so much energy. But there’s even more to it than that.
When drinking coffee or sugary drinks, our bodies get a boost of energy at once before eventually crashing. Chia seeds, on the other hand, effect the body differently. According to the BBC, “The combination of fat, protein and fibre means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable.” (2)
Chia Seeds and Hydration
If you’ve ever consumed chia seeds in liquid, you’ll know that they end up transforming into gooey balls much larger than their original dry form. Chia seeds, in fact, can absorb water equivalent to 10 – 30 times their own weight. This could be yet another reason why they’re so helpful for athletes.
As everyone knows, it’s important to drink water and stay hydrated during athletic activity. Dehydration can lower performance and if serious, may end up causing major health ailments. But chia seeds and their magical water-retaining properties, it’s hypothesized, may actually help people stay hydrated for longer.
According to Fleet Feet, “chia seeds help regulate body fluid levels and retain electrolytes, both key in the battle against dehydration.” (3) The Cahuilla Indians of the United States, in fact, were known to soak chia seeds in liquid inside of gourds, carrying the mixture with them on long-distance trips through the desert.
Before exercise, you’ll want to consume chia seeds in their wet, gelatinous form for best results. You can try some of the ideas down below, or simply add chia seeds to whatever protein drink or sports drink you might normally consume before a workout.
Chia Seeds for Weight Loss
In addition to their role in boosting athletic performance, chia seeds are also becoming recognized for their ability to aid in weight loss. The two go hand in hand, of course. The more one exercises, the easier it’s going to be to burn fat. But that’s not necessarily always the case.
Exercise can greatly increase one’s appetite, which is why even people who run every day could still put on fat if they’re overeating. That’s something which I struggle with myself. Sometimes I just want to eat everything in sight after a long, hard run or kickboxing session.
And that’s another reason I should start eating more chia seeds. The superfood’s role in satiating appetite is one of the main benefits of chia seeds for weight loss.
Chia Seeds, Fiber and Appetite Control
One big reason to eat chia seeds for weight loss benefits is their high fiber content. According to a study done by the University of Massachusetts Medical School, simply adding more fiber to one’s diet alone has been shown to be a contributing factor for weight loss.
The different groups tested consumed an average of 19 grams of fiber per day. Everyone lost weight, despite the two groups consuming very different types of diets overall. Their participants’ exercise routines (if any) were not kept track of.
While chia seeds themselves were not specifically mentioned in the study, a single serving of chia seeds contains about 10 grams of fiber. That means that simply including chia seeds into an already healthy diet consisting of nutritious fruits, nuts and vegetables, mean you’ll be getting plenty of fiber and may start shedding some pounds. (4)
Why does fiber help promote weight loss? One reason is that fiber is incredibly important for digestion. Another reason is that foods high in fiber help one feel full for longer, thus making it easier to control one’s appetite.
Fiber aside, when it comes to chia seeds and appetite control, the seeds are naturally slow-digesting and their water-absorbent nature also contributes to a feeling of fulness.
Getting More for Less
The most obvious way to lose weight and burn body fat, of course, is to burn more calories than we intake every day. But when we start to limit our caloric intake, we’re left with fewer opportunities to get all those important nutrients.
Everyone knows that obesity is not healthy. But, contrary to popular belief, the phrases “losing weight” and “getting healthy” are not always synonymous with one another.
For example, drinking diet cola and other chemical-laden, zero calorie foods may help you lose weight in the short-term. But if you want to lose weight while also keeping your body nourished and strong, you have to be much more conscious about your food choices while on a calorie deficit. And that’s why chia seeds are so beneficial to those on a diet.
With chia seeds, you’re simply getting more for less. You can get plenty of calcium, protein and healthy fats without having to eat things like meat or dairy. These animal products not only contain high amounts of calories, but also come with a number of other health drawbacks as well.
Chia seeds can also be a replacement for other highly nutritious yet calorie dense foods. I love all kinds of nuts, but there’s no denying that they tend to be very high in calories. As mentioned above, chia seeds contain more omega 3 fatty acids than walnuts. Meanwhile, almonds are good sources of both calcium and protein, but yet again, chia seeds also contain calcium and protein and come with fewer calories.
In short, consuming chia seeds for weight loss is a great idea when trying to maintain a long-term calorie deficit without ending up malnourished.
How to Incorporate Chia Seeds Into Your Diet
Nobody wonders how to eat sunflower or pumpkin seeds – just grab a handful and go! But many people are confused about how to eat the teeny tiny chia seed. And if you don’t know quite how to eat them, it can be tricky to figure out how to incorporate chia seeds into your diet.
Luckily, it’s not as tricky as it might seem at first. Furthermore, chia seeds are very versatile and can be consumed along with a wide variety of foods and drinks.
Add Chia Seeds to Just About Anything
Chia seeds don’t have a strong flavor, so you can add them to pretty much anything without them spoiling the taste. Add some on top of a fresh salad, on top of avocados, into your peanut butter, inside of your soup – wherever!
You may find that adding chia seeds creates an interesting new crunchy texture to everyday foods you’ve been eating for years. In addition to the multitude of health benefits you know you’re getting, this can make experimenting with chia seeds a lot of fun.
Also try adding chia seeds to your pancakes or muffins for an added protein boost!
Alex’s Easy Superfood Combo Snack
I’ve been experimenting with some healthy and delicious snacks comprising of various superfoods lately. There’s one tasty combo I recently discovered that I just can’t get enough of, and it hardly requires any prep time at all.
I take a small cup and add in about half a handful of organic blueberries. And then in any order I add chia seeds, raw unsalted sunflower seeds, coconut chips and raw honey. Then I stir it up a little bit. The tiny chia seeds stick to the honey, making them easy to eat with a spoon.
I don’t have any exact measurements to recommend, as I prefer to just eyeball it and stop when there seems to be a good balance. But feel free to add specific measurements of each thing if you’re interested in chia seeds for weight loss and are strictly counting your calories.
Chia Seed Drinks
Chia fresca: Making your own endurance-boosting chia seed drink like that of the Tarahumara Indians is easy. Try adding 1 tablespoon of chia seeds into one cup of water. Then add in 2 tablespoons of freshly-squeezed lemon or lime juice. If you wish, you can also try adding in raw honey to taste.
Chia seeds in any juice: Chia seeds can be added to just about any juice. For example, you can try some of the recipes in my juice recipe book and add in a tablespoon of chia seeds, or however much you see fit.
In Mexico, chia seeds are still commonly added to fresh fruit juices for a long-lasting energy boost. Try adding in one to two tablespoons but be sure to let the drink sit for several minutes. This is so that the seeds have time to change into their new gooey texture.
Store-bought Chia Snacks
Making your own snack is often the best idea, as you know exactly what you’re putting inside. It’s not always the most convenient option, however. Sometimes it’s too difficult to prepare something to take on the go. Maybe you’re about to embark on a long hiking trip or want a healthy snack to munch on during work. In those cases, there are plenty of pre-made chia snacks available at stores or online.
While I’ve tried some chia-based health bars in the past, I can’t remember which brand they were. However, if you do a quick Amazon search, you’ll find plenty of varieties of chia bars combined with other ingredients like chocolate, cranberries and coconut. Be sure to read the ingredients and check reviews first, though.
Potential Chia Seeds Side Effects
Upset Stomach
There isn’t too much you need to worry about when consuming chia seeds for weight loss or endurance, although some people do report getting an upset stomach. This is likely due to the seeds’ high fiber content. Everyone is different, but I find high amounts of fiber to be more likely to cause an upset stomach after long periods of going without it.
The people I know personally who complain of an upset stomach from chia seeds are those who don’t normally consume fibrous things like fruit or raw vegetables to begin with. In any case, you might want to experiment first with smaller amounts to see how your body reacts.
Dehydration
There’s nothing wrong with eating chia seeds in their dry form, but too much can potentially result in dehydration. Above we just went over how chia seeds are effective at hydrating the body, so how can it go both ways?
Well, eating the wet, gooey chia seeds that have already absorbed water from whatever they’ve been soaked in can aid with hydration. But dry chia seeds will end up absorbing water from your body instead. That’s just something to keep in mind before consuming the seeds in their dry form. Simply drink additional water if you’re worried that this may be a potential issue.
Allergic Reactions
Regarding chia seed allergies, they’re especially rare but they do occur from time to time. Symptoms may include vomiting and nausea. If you experience any such symptoms after consuming chia seeds, don’t eat any more and consult a physician.
Again, while rare, chia seeds may also not react well with certain medications. If you’re taking prescription blood pressure or diabetes medications, ask your doctor about chia seeds before trying some. (5)
Conclusion
Whether you’re eating chia seeds for weight loss, improved endurance or as a way to enrich your normal diet with added nutrients and antioxidants, you can’t go wrong with this amazing superfood. Not only do chia seeds pack so many benefits into such a small size, but they can be consumed with just about anything you normally eat or drink on an everyday basis. Just be sure to look out for chia seeds which are raw and organic, although you’ll probably find that most varieties on the market these days are both.
Sources
(1) https://www.bodybuilding.com/fun/super-seed-the-case-for-chia.html
(2) https://www.bbcgoodfood.com/howto/guide/health-benefits-chia-seeds
(3) https://www.fleetfeetstlouis.com/news/chia-seeds
(4) https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
(5) https://www.healthline.com/nutrition/chia-seeds-side-effects
