Chia Seed Research
July 30, 2009 Written by JP
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Salvia hispanica isn’t exactly a household name. But when it’s referred to as “chia seeds”, the recognition factor increases substantially. In prior decades, that coupling of words would bring to mind a novelty item that would grow into a Chia Pet. However these days, Salvia hispanica is more likely to be mentioned at your local health food store. It turns out that the seeds of chia are noteworthy for being more than just a gag gift.
This member of the mint family has been used as a vital form of sustenance in Central and South American cultures for several thousand years. But there has been worldwide resurgence in interest in these seeds which are rich in potent antioxidants, generous amounts of fiber and health promoting omega-3 fatty acids. (1)
You may have noticed a recent pattern in the natural health marketplace. Every so often, a relatively obscure and ancient food is hoisted into the media spotlight and presented as a miracle worker. This happens so often that many consumers tend to become jaded and skeptical about the acclaim assigned to this parade of “new” products. I can understand both the excitement and the reluctance to embrace these types of supplements. The key is to get beyond the initial gut reaction, look past the promotional literature and dig into the actual research that’s available. Or I could do that for you!
Investigating a nutritional supplement is much like the process employed by private detectives. You first have to find all the available evidence possible. But that’s the just the beginning because, in all likelihood, you’ll discover conflicting information and sources of data with varying degrees of reliability. The true merit of a food or supplement can only be determined if all the relevant factors are considered.
A study from June 2009 put the good reputation of the chia seed into question. 90 overweight men and women took part in a 12 week study to determine if Salvia hispanica could help promote weight loss and improve cardiovascular health. Half of the group received a 25 gram serving of chia seeds before breakfast and dinner. The remaining participants consumed a placebo in the same fashion. Body composition/weight, blood pressure and a variety of blood tests focusing on inflammation and lipoproteins (cholesterol and triglycerides) were conducted prior to and post study. (2)
- The serum levels of plant-based omega-3 fats (alpha linolenic acid) increased by 24% in the chia seed group. This is considered a positive finding and indicates some degree of absorption of the healthy fats contained within the seeds.
- The bad news is that no other measure of health was notably impacted by chia. Blood pressure, body fat/weight, inflammation levels and lipoproteins didn’t improve as expected.
This is disappointing because antioxidant-rich foods that are high in soluble fiber and omega-3 fats are generally believed to help reduce cardiovascular risk factors, inflammation and support weight loss. In addition, a few prior studies suggested that chia supplementation could reliably bring about such positive results. So what happened here? We might find a plausible reason for these current and unexpected findings by looking at the previous research.
A scientific trial completed in 2009 examined the effect of chia seeds on appetite and blood sugar levels. That research assessed the impact of adding various amounts of chia to refined (“white”) bread or rice milk. The amount of chia used per test serving ranged from 7 grams to 24 grams. The authors of this study found that the middle (15 grams) and highest dosages (24 grams) resulted in blood glucose reductions of between 33-44%. The “intermediate dose” of chia also prompted a 47% drop in hunger levels. (3,4)
This was a shorter term study, involving only 10 test meals. No measures regarding weight loss or general health status were taken into account. But there was a similar, longer-term experiment published in November 2007 in the journal Diabetes Care. That trial lasted 12 weeks and examined the role that chia could have in a group of twenty type-2 diabetics. Wheat bran was also employed in that study as a means of comparison. On average, the typical daily intake of chia was 37 grams. During the course of the experiment, all of the participants continued to take their prescribed medications and followed a diet recommended by the Canadian Diabetes Association. (5,6)
- While undergoing the chia diet there was a significant reduction in C-reactive protein (an inflammatory marker), improvements in blood sugar control (A1C) and circulatory factors (fibrinogen) and a drop in systolic blood pressure.
- No negative changes were noted in kidney or liver function and no weight loss was documented.
This is obviously a very encouraging study. But I noticed something interesting in the details of the prior two (successful) trials. The first is that they both used a particular brand of chia seed (Salba). Also, the two positive human studies were conducted by the same lead researcher (Dr. Vladimir Vuksan) at the same research facility (St. Michael’s Hospital in Toronto). The relevance of these two factors is uncertain. Does this mean that this particular product is somehow superior, as the manufacturer claims? It’s difficult to say at this point. But there is some evidence to suggest that different growth environments can influence the composition of chia seeds. (7,8)
Something else to consider is that chia may preferentially benefit those eating high calorie/carbohydrate diets. A study from January of this year found that adding chia seeds to the feed of rats given a “sucrose-rich diet” prevented many of the harmful cardiovascular effects and the expected rise in insulin levels due to insulin resistance. A reduction in visceral fat deposits was also detected in the chia fed rats. This is certainly promising, but at this point, I must conclude that more research is required to clarify the blood sugar and heart health related consequences of chia supplementation in humans. (9)
My sincere hope is that we’ll all benefit from more reliable and thorough scientific inquiries into these ancient seeds. It could be that Salvia hispanica will one day turn out to be a therapeutic tool in the fight against breast cancer. (10) Or perhaps eating chia isn’t the best way to derive its benefits. Poultry scientists are currently examining the possibility of using chia seeds as chicken feed, in order to produce chickens and eggs that are lower in cholesterol and higher in omega-3s. Will chia seeds be just another health food novelty or a gift from prior civilizations that improves the health of future generations? Only time will tell. (11,12)
Be well!
JP
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Tags: Appetite, Diabetes, Heart
Posted in Product Reviews
August 23rd, 2009 at 7:02 pm
I Love CHIA!
Chia is a part of my breakfast and meals throughout the day. It’s great to see research helping spread the word.
November 2nd, 2009 at 10:20 am
Fiber may be the key. Taken before meals , fiber products can slow the absorption of carbohydrates. Chia is high in fiber, ergo blood sugar levels will not increase too rapidly.
November 2nd, 2009 at 2:03 pm
Good day, John.
I think it’s likely a combination of both fiber and fat – much like what is found in flax seeds. The real question in my mind is why the results are inconsistent. Hopefully future studies will help to solve that mystery.
Be well!
JP
January 26th, 2010 at 7:31 pm
All I can say is this: For the past several years, off and on, I have eaten chia seeds and given them to my old dog. When we eat them, no question about it, we are able to move around easier, have more energy, less stiffness, less depression. We are both younger behaving and happier feeling on the chia. When we slack off, like when I run out of chia or when we go on vacation or when I’m lazy, then here come the stiffness and lack of energy and then depression. There is no question in my mind about what I have said here, none whatsoever.
January 26th, 2010 at 8:05 pm
Thanks for sharing your experience with us, Posssom! I’m very happy to know of your success.
I’ll continue looking for new chia research in the scientific literature and report back as I encounter it. I’ll hope to find additional positive studies.
Be well!
JP
February 22nd, 2010 at 3:01 am
I began using Chia seeds in Oct. of 09. Having had acid reflux for years, I had been searching for something to replace Prevacid. One day, I was searching the web and stumbled upon a link to Chia seeds. I could not believe what I was reading. So, I ordered a bag, and within a week, I was Prevacid free. Like I said, I started taking Chia seeds around Oct. 09. I would take 1 tablespoon by mouth first thing in the morning (drinking lots and lots of water), then I would take another tablespoon 3 mores times that day. The Chia seeds not only stopped my acid reflux, they also curbed my appetite, and gave me energy. I DO NOT ADVISE ANYONE TO TAKE 1 tablespoon 4x day though. I began to feel dehydrated, my lips became dry and crusty. So, I immediately stopped the chia seeds. I didn’t take any for about 5 days. Then i started taking 1 teaspoon instead of 1 tablespoon. So far, everything is okay. I LOVE MY CHIA SEEDS!!!!
February 22nd, 2010 at 1:35 pm
Thank you for telling us about this, DB! That’s fantastic news.
I really feel as though medications such as Prevacid should only be used as a last resort. It’s great that you were able to find a natural and health promoting alternative. Good for you!
A quick question: Are you using the whole chia seeds or ground chia seeds (chia meal)?
Be well!
JP
February 23rd, 2010 at 1:06 pm
I use whole black with a mixture of white chia seeds. Just remember, if you take by raw by mouth (not in gel form or cooked), use caution. Drink lots and lots of water. The high level of soluble fiber in chia seeds will absorb moisture and form a gel (of up to 9 times their volume) if placed in water and remember the nutritional value to using Chia seeds.
Cha-Cha-Cha Chia seeds!
Debbie
February 23rd, 2010 at 1:52 pm
Thank you, Debbie! I appreciate your advice!
Be well!
JP
March 4th, 2010 at 10:00 pm
I have taken chia gel/whole seeds for about 4 weeks. I have high blood pressure, and take a very small dose of 2 meds. They have not had a consistent impact on my levels.. nor has fish oil or hawthorne berry.
But I take 6 T gel a day, and my pressure has lowered from 150+/87-90 to a consistent 124/78. I have lost weight, ( on a low fat hi fiber diet) but my BP didn’t move till I took consistent Chia. I don’t need to be sold, it works. Period.
March 4th, 2010 at 11:45 pm
I’m happy to know of your positive experience, Kathy. Continued success!
Be well!
JP
May 16th, 2010 at 10:19 pm
Kathy, thanks for sharing. Were you on chia seeds only 4 weeks before seeing your blood pressure lowered? How much and how do you consume your chia seeds?
May 22nd, 2010 at 9:57 am
i HAVE BEEN TAKING CHIA SEEDS FOR 2 1/2 MONTHS NOW.
THEY WERE RECOMMENDED TO ME TO LOSS WEIGHT BUT I HAVEN’T LOST ANY POUNDS…I TAKE A TABLESPOON OF SAEEDS IN A QUART OF WATER EVERY MORNING AND THEN MY CUP OF COFFEE. DO I HAVE TO TAKE A HIGHER DOSE OR DO I HAVE TO DRINK MORE WATER?
I HAVE READ ALL THE BENEFITS AND BECAUSE OF THIS I WILL CONTINUE TAKING THEM, I THINK IT HAS BECOME AN AFTER WAKE UP HABIT TO ME.
THANKS!
May 22nd, 2010 at 4:55 pm
Marcela,
You might consider drinking a slightly higher amount (25 grams) prior to breakfast and dinner. That was the protocol employed in the most recent study.
As a frame of reference, 2 tablespoons of chia seeds = approximately 30 grams.
Be well!
JP
May 22nd, 2010 at 5:56 pm
Thank you JP, I didn’t want to take a higher amount without asking first but I will do it now.
Do you think it is better to take the dry seeds or disolving them in water first?
June 2nd, 2010 at 7:33 pm
Hi everyone, it’s good to hear your posts. I’ve been taking Chai seed now for about 5 weeks now (1 tablespoon with juice or water in the morning). Two things stand out to me so far, I have lost neally 4 kilo’s and the fog in my head which was their for most of the day has gone. Even when I’m tired, I can still focus, where as before that wasn’t happening everything was clouded and confused. My question is; is it better to spread your consumption out during the day or have it in one lot in the morning? Look forward to hearing what you think – cheers
June 6th, 2010 at 2:37 am
I want to add something about what I noticed when taking chia seeds. First of all, I take like 3 large tbs. I put the chia in a glass by itself, the I have another huge glass of water, I turn up the glass of seeds until they are all in my mouth, then I down a quart of water…….One major thing I noticed was that I started having great BM’s! I didn’t notice more energy but they definitely will keep you cleaned out. Normal healthy bm’s. I did this once per day. I think it helps with blood sugar as well.
June 6th, 2010 at 1:35 pm
Thank you for adding that, Mark! I’m a big proponent of using natural means to support regularity. Chia seeds are a good source of fiber. Add plenty of water to the mix and you’ve got an excellent regularity-enhancer.
Be well!
JP
July 13th, 2010 at 12:15 pm
Hi everyone,
I have just learned about the Chia Seeds and I’m really excited to get started taking them…I’d like to know if any one can tell me what Brands are better then others and also which type of Chia Seeds there are avaliable, and which of those are better as well….Any help and suggestions would be gratefully welcome… Chia to your health…God Bless all…Thank you…
July 13th, 2010 at 4:24 pm
Hi Edie, I have been using Chia seeds now for almost a year. I love them!! I purchase mine from Nutsonline. They have a great price and shipping is not too bad either. You will love them. I buy the black with white mixed. I take 1 to 2 tablespoon per day. You can buy as little as a 1 lb. bag. I guess depending on how much you will take, will determine how much you purchase. A newbie, might start off with a 1 lb. bag. Best of luck!
July 14th, 2010 at 4:53 pm
Hi Debbie, Thank you so much for responding to my questions. It was very helpful. I’m really blown away by what I’m reading about Chia Seeds. They are really amazing. Just about all I have read is all positive. I can’t wait to start using them. I love that site: Nutsonline.com WOW…I have no doubt I’ll be using it for a number of things. Thank you very much. God Bless
Chia Seeds to a better health!
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July 23rd, 2010 at 1:54 am
In addition to the Chia seeds, I have been drinking the therapeutic Mangosteen Juice for health purposes, and have found a much more all round improvement in my health, that has assisted me with arthritis, depression, diabetes 2 and I have far more energy. This has been so good that if my test results in Nov are consistent, I can discontiue my medication for Diabetes. The fruit is an asian fruit and peoples have used it for medicinal purposes since 600Ad, and it has 43 antioxidants. Plenty of research and testimonials on this fruit, and produced by a company called Xango…..good health to all.
July 23rd, 2010 at 7:43 am
Thank you for sharing your positive experience with us, Maureen. Much appreciated!
Here’s hoping you continue to improve and that you can safely get off of your medication.
Be well!
JP
July 23rd, 2010 at 4:18 pm
Hi Maureen, where do you purchase your Mangosteen juice? I am wanting to try it, I have been researching it, not sure where to buy on line? Thanks for any advice you can give me.
Debbie