Healthy Eating

Ch-ch-ch-chia seeds aren’t just for growing pets anymore

Remember that commercial song from the ‘80s, “Ch-ch-ch-chia, the pottery that grows”? Back then, chia seeds were most popular when accompanied by terra cotta animals, on which they were spread, a la Chia Pet. Today, the seeds are becoming increasingly popular for a different reason entirely — their nutritional value.

“I think the more their health benefits become known, the more popular they become,” said Kate Kinne, a registered dietitian at Galter LifeCenter and Well Community's Eating Well blogger. “I anticipate they'll eventually be taking some of the limelight from flaxseeds, and more manufacturers will be using them in bars and bakery items.”

It’s easy to find the chia seed in a variety of forms around town. Merz Apothecary in Lincoln Square sells chia oil in soft gel tablets, whole chia seeds and chia seed blends and ProBars, a chia-seed bar that comes in flavors such as peach, strawberry and cran-raspberry. Whole Foods carries a range of chia products, as well, and the seeds are also sold as blends under proprietary names, including Salba and Mila.

The seed originated in South America and was a staple among the Aztec and Maya cultures. It’s easy to see why the seed is back in vogue, creating buzz as what some consider the perfect food.

“Chia seeds are an excellent source of fiber and of plant-derived omega-3s,” Kinne said. “They provide calcium, antioxidants and protein. Like other nuts and seeds, much of their calories come from fat, but it is the heart-healthy unsaturated fat.”

An ounce of chia seeds (about two tablespoons) contains around 140 calories, nine grams of fat, 11 grams of fiber and four grams of protein. Kinne said some chia proponents suggest that the seeds might actually help with weight loss because they help you to feel full longer.

Kinne suggests using the seeds as you would use flaxseeds — sprinkle them on cereals or yogurt or add them to a smoothie or salad. Unlike flax seeds, chia seeds don’t need to be ground; our bodies can process them whole. In fact, when combined with water, the seeds form a gel because they’re so loaded with soluble fiber.

Kinne said you can also use them as a healthy fat in recipes, including a recipe Whole Foods publishes for chia pudding. The site chiaseedrecipes.com includes dozens of recipes using the seed, including chia apple pie filling, cauliflower chia mash and chia granola.

Of course, if you’re longing for some ‘80s nostalgia and just can’t resist purchasing that puppy-shaped terra cotta pot and spreading the seeds on it, Kinne says that’s a healthy statement, too.

“The sprouts are also edible and highly nutritious,” she said.

Have you tried chia seeds? What did you think?

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