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Description
"Chia Seeds" are tiny black or white seeds rich in omega-3 fatty acids, fiber, protein, and key minerals like calcium and phosphorus. Their absorbent nature creates a gel-like texture that works well in puddings, smoothies, and baking. Chia can also be used in vegan recipes as an egg substitute. Just one spoonful adds volume, texture, and nutrition to meals. With mild flavor and powerful benefits, chia seeds are an easy superfood to keep in rotation.
Category
Seeds
Chia Seeds
Benefits
Loaded with omega fatty acids: A great source of omega-3s and omega-6s, chia seeds support heart health and help ease inflammation.
High in antioxidants: These tiny seeds help protect your cells from oxidative stress while promoting healthy, radiant skin.
Supports strong bones: Delivers calcium, magnesium, and phosphorus to help maintain bone density and skeletal health.
Delivers steady energy: Their balance of fiber, protein, and fats offers lasting fuel for workouts or busy days.
Loaded with omega fatty acids: A great source of omega-3s and omega-6s, chia seeds support heart health and help ease inflammation.
High in antioxidants: These tiny seeds help protect your cells from oxidative stress while promoting healthy, radiant skin.
Supports strong bones: Delivers calcium, magnesium, and phosphorus to help maintain bone density and skeletal health.
Delivers steady energy: Their balance of fiber, protein, and fats offers lasting fuel for workouts or busy days.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
12.6 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
30 | Low
References
[1] Ayerza R, Coates W. Composition of Chia Seeds and Their Oil: Omega-3 and Omega-6 Fatty Acid Content. Journal of the American Oil Chemists' Society. 2020;97(1):63-69.
[2] Rojas J, Panth N, Herrington DM. Omega-3 Fatty Acids in Chia Seeds and Cardiovascular Health. Nutrients.2021;13(4):1446.
[3] Muñoz LA, Cobos A, Diaz O. Antioxidant Activity of Chia Seeds and Their Role in Skin Health. Food Research International. 2019;120:1-8.
[4] Shahidi F, Ambigaipalan P. Antioxidants in Seeds: Chia as a Case Study. Critical Reviews in Food Science and Nutrition. 2020;60(8):1456-1469.
[5] Valenzuela R, Videla LA, Parra P. Chia Seed Antioxidants and Skin Aging Prevention. Journal of Dermatological Science. 2021;104(3):221-228.
[6] Coelho MS, Salas-Mellado MM. Mineral Composition of Chia Seeds: Benefits for Bone Health. Journal of Food Composition and Analysis. 2020;87:103421.
[7] Aguilera Y, Rebollo-Hernanz M, Herrera T. Calcium and Phosphorus Content in Chia Seeds and Bone Health. International Journal of Food Sciences and Nutrition. 2021;72(3):356-364.
[8] De Souza FO, Schmid MF, Fernandes L. Chia Seeds for Energy and Performance in Athletes. Journal of Sports Nutrition and Exercise Metabolism. 2020;30(4):337-347.
[9] Sandoval-Oliveros MR, Paredes-Lopez O. Protein and Fiber Content of Chia Seeds: Implications for Sustained Energy. Journal of Functional Foods. 2021;79:104389.
[10] Kropf E, Ebner R, Biasioli F. Chia Seeds and Satiety: Applications for Weight Management. Appetite.2020;147:104538.
[11] Borneo R, Aguirre A, León AE. Chia Seeds in Weight Management: A Clinical Perspective. Nutrients.2020;12(7):2043.
[12] Ray S, Roy T, Das S. Gel-Forming Capacity of Chia Seeds and Its Role in Satiety. Food Hydrocolloids.2021;111:106388.