Chia Seeds, the Next Superfood?

Spectrum Health Expert Explains Nutritional Benefits

You may have noticed chia seeds popping up at your local grocery store. Yes, these are the same seeds that grow on the pottery in the perennial television commercials with the catchy jingle.

According to a Spectrum Health dietitian, those tiny seeds have several nutritional benefits and are starting to gain popularity as part of a healthy diet.

“Chia seeds, or Salvia Hispanica, are tiny black or white seeds that were a part of the ancient Aztec culture,” said Jill Graybill, RD, a dietitian and educator with Spectrum Health Healthier Communities. “The seeds absorb water to become more like a gel and have a nutty flavor which goes well with cereal, sauces, stir fries, yogurt, smoothies and rice dishes. Unlike flaxseed, chia does not need to be ground up because the whole seeds are absorbed well.”

Chia seeds are high in Omega-3 fatty acids, whole grain, fiber, antioxidants, calcium and phosphorous. Eating two tablespoons would provide you with 11g of fiber and more Omega-3 fatty acids than three ounces of salmon, says the dietitian.

Graybill cautions that chia seeds have not been comprehensively studied in human trials so evidence is limited when it comes to their ability to reduce heart disease, diabetes or other chronic health conditions. There is also no evidence that eating the seeds can lead to weight loss.

“Often we see foods gain popularity with promises of curing several medical conditions. Keep in mind that what matters is the whole diet, not a single food,” she explained. “Chia seeds are a great addition to a healthy diet since they are so packed full of beneficial qualities.”

Graybill recommends chia because the typical American diet lacks Omega-3 fatty acids, fiber and antioxidants, which are easy to get from the seeds.

“Try working in up to two tablespoons a day, increasing the amount slowly, especially if your diet is currently low in fiber.”

Spectrum Health is a not-for-profit health system in West Michigan offering a full continuum of care through the Spectrum Health Hospital Group, which is comprised of nine hospitals including Helen DeVos Children’s Hospital, a state of the art children’s hospital that opened in January 2011, and 140 service sites; the Spectrum Health Medical Group and West Michigan Heart, physician groups totaling more than 700 providers; and Priority Health, a health plan with 600,000 members. Spectrum Health is West Michigan’s largest employer with 19,000 employees. The organization provided $204 million in community benefit during its 2012 fiscal year.