Chia Questions &
Answers
If you have a question about chia and
can't find the answer, just
email Dr. Coates & ask.
What is Chia?
Section I
History of Chia
Section II - Essential fatty acids and omega-3
Section III –Chia Consumption and Storage
Section IV
–Chia and Safety
Section V
– Chia & Health
Section VI
–Chia Production
Section VII –
Growing Chia
Section VIII
– Chia and Pets
What is Chia?
Chia (Salvia hispanica L.) seed is the
richest plant source of omega-3 fatty acids known, and
contains natural antioxidants. The plant is a member of
the mint family and originated in southern Mexico and
Guatemala.
Although people commonly refer to it as
chia, what they are really referring to is the seed of
the plant, a member of the mint family (some refer to is
as sage). Technically it is a seed, not a grain as some
have called it. More specifically, it is an oilseed
since the seed contains more than 30% oil.
There are two seed colors, white and
black. Some people are claiming that the white seeds are
more potent, but this is not the case, if anything the
black has more antioxidants. The black seeds, just as
with dark fruits, are higher in antioxidants. Both seeds
contain essentially the same amount of omega-3, protein,
fiber, etc. For a comparison go to:
Black Chia Seed vs. White Chia Seed - Is one better than
the other?
Back to the top
Section 1 - History of Chia
Q) Where does the
name “chia” come from?
There are several versions of this
story. The Aztec word for chia was “chian”, but when
translated from Nahuatl, the native language of the
Aztecs, it was shortened.
Q) How is chia
related to the Aztecs?
Chia was the third most important crop
of the Aztecs. They had four main crops: corn, beans,
chia, and amaranth. The Aztecs knew about chia’s many
properties. They used it as a food, for medicinal
purposes, in their religious ceremonies and fed it to
their animals. This was documented in the codices
written 500 years ago when the Spanish conquered the
Aztecs. The Aztecs grew a number of different types of
chia, each selected for its specific properties.
Chia was virtually lost for five
centuries after the Spanish conquest (due to both
religious and agronomic reasons). This changed in the
1990’s because of an effort lead by the University of
Arizona to establish new crops in northwestern
Argentina. This project led to successful
commercialization of chia as a crop, making it more
widely available today.
Q) Given the
importance of chia to the Aztecs, why did it disappear
for 500 years?
Based on the research I have done, it
appears that since chia was used in the Aztec religious
ceremonies as an offering to the gods, much like
communion, the friars essentially outlawed chia.
Additionally, the Spanish were interested in producing
crops they were familiar with and since chia couldn't
grow in Europe, they considered it to be of no value.
The only reason it survived is because a few people took
the seed into the mountains where they continued to grow
it for their own use.
Q) How was chia
rediscovered?
I was working on a project in the
Northwest of Argentina looking for alternative crops for
farmers. Chia was one of a number of seeds we planted in
test plots. We found it grew well, so we started looking
at how it might be used and also how to produce it
commercially. From that research effort we went on to
produce it commercially, market it, and to educate the
public on its wonderful health benefits.
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Section
II - Essential fatty acids and omega-3
Q) Does chia have
essential fatty acids?
Chia seed is the highest known plant
source of omega-3 fatty acids.
Q) What is an
essential fatty acid?
Essential fatty acids are so called
because they cannot be synthesized in the body and
therefore have to be obtained from foods. Omega-6 and
omega-3 are the essential fatty acids for humans and
other animals. They are precursors of powerful hormones
that affect many biological processes; they help
maintain a healthy skin, and are involved in cholesterol
metabolism.
Q) What is the
appropriate omega-6/omega-3 ratio?
The ideal ratio is from 1:1 to 3:1.
During our evolutionary period, humans ate an
omega-6/omega-3 ratio of 1:1. Modern diets are very rich
in omega-6, derived primarily from vegetable and animal
fats. Typically today’s diets are greater than 15:1
omega-6/omega-3. This imbalance increases the risk of
coronary heart disease and also heightens the body’s
natural inflammatory processes.
Q) What are the
other sources of omega-3?
In general, omega-3 is present in wild
fatty sea fish and in green vegetables. Most oil crops
have very little of this fatty acid. Sea fish will only
have the omega-3 if they are wild and get if from the
marine source. Farm-raised sea fish must be feed the
omega-3 in order for them to have the omega-3 present.
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Section III –Chia Consumption and Storage
Q) How can I eat
chia?
Chia seeds can be consumed directly and
do not need to be ground. Most people mix them with
foods such as yogurt, juices, broths, salads, omelets,
cereals, etc. In addition, they can be mixed (ground or
whole) with flour and used for making breads, pizza,
etc.
Q) How much chia
should I eat each day?
There is no definitive answer to this
question. As chia is a food, really there is no limit to
how much you can eat. One of the main reasons a
person eats chia is to obtain omega-3. The obvious
question is how much gives sufficient omega-3. The 2010
Dietary Guidelines for Americans states that an adequate
intake of ALA (the form of omega3 in chia) ranges
between 1.1 and 1.6 grams/day for adults. Since12 to 18
grams (2 to 3 teaspoons) of chia contain between 2.5 and
3.6 grams of ALA, this is more than a sufficient amount
to meet this recommendation.
Q) I am a
vegetarian or vegan. Should I eat chia?
A recent study showed that vegetarians,
and vegans in particular, typically have low levels of
omega3 fatty acids in their plasma. This can lead to
serious coronary problems. Hence it is especially
important for these two groups of individuals to
increase their omega3 consumption. Chia is the highest
plant source of omega3, making it an excellent choice to
meet this need..
Q) Which chia
product is easiest to eat on a daily basis, whole or
milled?
Really it is a personal preference and
depends on what you are adding it to and whether you
like the crunchy aspect of the whole seed or want it to
essentially disappear in whatever you add it to.
Q) Although chia is
known to contain about 20% protein, is it a high
quality protein?
Yes it is and has been given an amino
acid score of 115 by one source. Any amino acid score
over 100 indicates it is a complete or high quality
protein.
Q) Should the chia
seeds be washed?
Chia seeds do not need to be washed.
Furthermore, if the chia seeds are placed in water,
their high level of soluble fiber will absorb moisture
and form a gel (of up to 9 times their volume).
Q) Is it necessary
to grind the seed?
Chia seeds do not need to be ground for
absorption, unlike flax, which must be ground prior to
consumption.
Q) Is it necessary
to soak the seed?
Chia seeds do not need to be soaked,
some people like to make a gel (this is the soluble
fiber) by placing the seed in water, but this is not
necessary. If you make a gel, this should be
refrigerated and will keep for about a week.
Q) Is it better to
eat the seed or the chia oil capsules?
It depends on what you want to achieve.
People who are interested in a rich source of omega-3,
but also want a good source of fiber, proteins, minerals
and vitamins will prefer to eat the seed. If the only
interest is for increasing omega-3 in the diet, then the
oil capsules will provide an excellent source. In terms
of value, the seed is a much better option.
Q) What is chia
fresca?
This is a drink that is consumed in some
parts of Mexico. It is considered a refreshing summer
drink, made by adding chia, lime juice and a bit of
sugar to water.
Q) There is so
called “ground” chia available. What does this refer to?
Grinding as it applies to wheat, for
example, cannot be used to break open chia seed. This is
due to the high oil content of the seed, and grinding it
would essentially turn the seed into a paste. Such a
process would also heat the seed and lead to oxidation,
the result being decreased oil quality and a rancid
flavor/smell. There are several processing methodologies
that can be used to open chia seed and all use similar
techniques. These processes are similar to those that
are used to produce ground flaxseed, none of which are
patented as far as I am aware. Personally I prefer to
use the term "milled" rather than ground.
Q) How should the
seed be stored, and for how long can it be stored?
Whole chia seed will stay in good
condition at room temperature for several years. There
is no need to keep the seed in the refrigerator, whether
kept in sealed bags or not. The seed’s natural
antioxidants provide this stability. In the case of
milled chia seed it can be left on the countertop for
approximately a year. Keeping the container it is stored
in will help to extend the shelf life.
Q) What does
bio-availability mean?
This is a term used to describe
availability of nutrients in a food to the body. The
more bio–available a food is, the more complete and
faster the body can absorb the nutrients.
Q) In theory how do
you increase bio-availability?
Basically you increase the surface area
that the stomach digestive processes have access to. In
the case of chia, this means opening the seed using an
appropriate process. In the case of chia, no studies
have confirmed that this takes place, although
intuitively it makes sense.
Q) We love lightly
toasting chia seeds in a pan, will this degrade the
omega3?
Just like baking, there is no evidence
that the omega3 content will be reduced in terms of
quantity or quality. Temperature is the key aspect here.
For example you could not fry the seeds as this could
lead to degradation, however baking or lightly toasting
should not cause a problem.
Back to the top
Section IV –Chia and Safety
Q) Is chia safe?
Chia has been consumed by humans for
thousands of years. It was one of the main foods of the
Aztecs and Mayas. The FDA has stated that chia is a
food, rather than a supplement, and can be consumed
without restrictions.
Q) Is your chia
seed a Genetically Modified Organism (GMO)?
The products that we offer are not
Genetically Modified (GMO).
Q) Is the chia seed
organic? Are there insecticides or fungicides used?
Our chia seed is not certified organic.
However, its production can be considered
environmentally friendly because:
- Soil fertility is maintained due to
crop rotation and other conservation practices.
- Weed control is mechanical.
-Chemical pest control is not needed
since the plant is a member of the mint family and
insects never bother it. Furthermore, it would be
counter productive since the chia plants need insects
for pollination, and its stems and leaves have essential
oils that repel damaging insects.
- No fungicides are used.
- No biologic control is carried out.
Q) Why aren’t you
offering certified organic chia yet?
Commercial chia production needs to
expand to new regions and farmers in order to make it
more widely available, and lower its cost. This requires
very complex agronomic projects which are underway in
several countries. Given that chia seed production is
actually non-intrusive and that the product is safe, we
think that it is not yet necessary to have a reliable
source of certified organic chia seed. Additionally,
such a program will increase production costs, which
must be passed on to the consumer.
Q) Is the chia oil
in the capsules expelled from seeds with chemicals?
To obtain the oil, the chia seed is cold
pressed. No chemicals are added.
Q) What is the
history of flaxseed use and chia, are there differences?
Chia has a long history of use as a food
in Central America, not only for humans but for animals
as well. On the other hand, flaxseed and flax do not
have a long history as a food. Flax’s history of
extensive use is for fiber (linen), paper products and
oil for paints, preservatives, etc. For example, where
do the words linoleum and linseed oil come from? It is
derived from the word lino, which is the word used for
flaxseed in other countries. See also Composition of
Flax and Chia Seed and Chia Seed Compared to Flax Seed.
Q) I have heard
that because chia contains omega3 fatty acids, it can
thin the blood, lower blood pressure to a dangerous
level and promote increased bleeding.
Studies have shown that DHA in
particular, and EPA to a lesser extent, can lower blood
pressure. These long chain forms of omega3 fatty acids
come from fish or algae oils. Chia contains the short
chain form of omega3, ALA. There has been no reports
that this form of omega3 fatty acids causes such
problems.
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Section V – Chia & Health
Q) Can I lose
weight eating chia?
Chia has high levels of fatty acids,
which are high in calories, but essentially equivalent
quantities of fiber, which is low in calories. It is not
a dietary food, however the volumetric expansion of the
seeds in the stomach can help give a feeling of satiety
or fullness, thereby making one feel less hungry.
Q) Is chia good for
persons with arthritis?
Omega-3 acts as anti-inflammatory agent.
Q) Can chia be
eaten by people suffering celiac disease?
Chia seed is gluten free and can be
eaten by people suffering from celiac disease.
Q) Could chia cause
problems in people with diverticulitis?
In general, the chia fiber protects the
intestine walls and improves the process of digestion.
People with specific digestive problems should consult
with their doctors to see what is best for them.
Q) Have any health
issues arisen when consuming chia?
Although not extensively studied,
limited trials have not found any allergic reactions,
even in nut sensitive individuals. Chia is gluten free,
so individuals suffering from celiac disease can safely
consume chia. Additionally individuals with diabetes
should have no issues consuming chia, in fact the
soluble fiber in chia appears to reduce glycemic spikes.
Q) I have heard
chia causes stomach cramps, is this possible?
In some cases, stomach cramps have been
reported but these are due to a natural body reaction.
This happens if a substantial amount of chia is eaten,
and insufficient fluids are consumed with it. The reason
for this is that chia is hydrophilic, meaning it absorbs
7 to 9 times its weight in water. The cramping is caused
because the chia absorbs liquid from the stomach,
placing it in a stressful state. The solution is to
drink more liquid or reduce the amount of chia consumed.
Q) I have heard
chia causes diarrhea, is this true?
Some individuals have experienced
diarrhea, but this has generally been reported with
individuals that have been on a low fiber diet, and then
suddenly increase the amount of fiber consumed. This
problem can easily be avoided, simply introduce chia to
the diet slowly.
Q) I have been
eating psyllium for fiber, can I eat chia instead?
Definitely. The advantage with chia is
that in addition to the fiber, you also get omeag3,
antioxidants and protein. To obtain the same amount of
fiber as found in a gram of psyllium, however, you need
to consume approximately two grams of chia. With a
recommended daily amount of 15 or more grams of chia,
you would get as much fiber as what is generally
recommended for daily consumption of psyllium.
Q) Some people have
heard that chia is addictive, is this true?
I know of no addiction to chia. The one
site that I found claiming this seems to be a site set
up to direct people to various chia sellers and contains
a number of statements which are not factual, addiction
being one of them.
Q) Is chia good for
pregnant women since it thins blood and these ladies are
more likely to be on prenatal supplements prescribed by
their doctors. If a woman has an emergency C-section, is
she not likely to bleed out?
There is no evidence that I know of that
chia thins the blood. Again one needs to be careful of
what is put on the web since anyone can put information
there, whether it is correct, made up, factual or
whatever. All patients should share their concerns and
consult with their doctors.
Q) I look forward
to any comments you have about the anti-nutrient
properties of chia cited by Dr. Cordin, promoter of the
Paleo Diet.
I do not want to get into a long
discussion about Dr. Loren Cordain’s negative comments
regarding chia, but would like to make a few comments.
In his article, Table 1 gives the
nutrient profile for chia seeds. Interestingly he does
not give the source of the data, and furthermore, he
says it gives the “entire” nutrient profile of chia
seeds. In no way it is complete, and since the source is
not identified, one can easily question its value as a
reputable source.
He talks about anti-nutrients in chia,
yet he promotes flaxseed. The anti-nutrients in flaxseed
are well-documented for both humans and animals. He
criticizes the gel (which is soluble fiber) as possibly
impairing fat absorption and the high fiber content as
protein to be poorly absorbed. In some cases, there may
be some negative effects, but the positive effects of
consuming fiber in the diet in terms of bowel function
and prevention of Coronary Heart Disease are
well-documented.
He also does not like the fact that chia
contains phytic acid. Phytic acid has been shown to have
antioxidant, anticancer, hypocholesterolemic and other
beneficial effects. So again, it is unclear why he
states this is a negative aspect of chia.
He also discusses the study by Nieman et
al. and cites the author’s statement that inflammatory
markers increased. That is well and good, but even he
notes that “other confounding factors may have
influenced the results”. In another study, which the
authors listed as a preliminary study, he cites the
results and states that IgE levels increased
dramatically. The issue here is that the results were
not statistically significant and if you look at the
standard deviation of the chia seed treatment, it was
almost as large as the mean. In other words, the study
should not be cited as being relevant.
In a follow up to his first article, he
talks about a study in which people “refused to continue
because of gastrointestinal side effects” yet he never
discusses the reason for such an effect. I have always
advised people of two issues they should be aware of
when consuming chia. First, if you start eating this and
have been on a low fiber diet, diarrhea is possible
since fiber is frequently used to promote increased
bowel movement, simply back off on the amount and let
your body adjust. The second issue is if people consume
a lot of chia, but do not drink sufficient fluids. Chia
is very hydrophilic, meaning it will absorb a lot of
water - 7 to 9 times its weight. It only stands to
reason that if you put a lot of chia in your stomach it
will absorb the liquid in there and cramping could
result.
It is disappointing when someone cites
articles that are not conclusive or utilizes part of
studies to promote their own beliefs and biases. Until
there are definitive studies that prove chia is
unhealthy to consume, which I do not believe will ever
be the case, I feel confident in saying there are no
known negative or anti-nutritional issues when consuming
chia.
Back to the top
Section VI –Chia Production
Q) Where does the
chia come from?
Chia is grown in most countries of the
Americas, from Mexico to Argentina. Our seed comes from
South America, with the seed stock originating in
Mexico.
Q) Which varieties
of chia do you sell?
We only offer Salvia hispanica L. There
are several chia species, but the only one that has high
omega-3 levels is the Salvia hispanica L.
Q) Are there
different varieties of chia?
Yes and no. Technically there are no
different varieties of chia, claims are being made to
the contrary, but these are just claims. In actuality,
they are selections. For example if you pull the white
seed out of the common chia and plant it, you will get
white seed. Plant the black and you get black. As stated
earlier, oil content, omega-3 content, protein and
phytonutrients vary somewhat, but not significantly.
Q) What factors
affect chia quality?
Harvesting is one key factor. Harvesting
the crop before it is mature leads to lower total oil
and omega-3 contents and this can affect other
components as well.
Q) Does climate and
location affect composition?
As with any oilseed crop, cool climates
increase oil content. In the case of chia this also
means that the omega-3 content increases. Amount of
rainfall, time of rainfall, soil conditions, etc. will
also affect composition.
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Section VII – Growing Chia
Q) Do you have chia
seed that will grow?
With appropriate conditions (soil, water
and heat), the chia seeds will sprout.
Q) Can it be grown
in little pots outside, or under lights indoors?
It can be grown inside or outside.
Growing the seed is easy; it will sprout in pots
outside, or on a paper towel kept wet.
Q) Will they
produce edible seeds in an average growing season?
Producing edible seeds requires not only
appropriate conditions (soil, water and heat), but also
sufficient agronomic know how and experience. To flower
and produce seeds, the plant needs tropical or
subtropical weather, sandy soil and a relatively stable
supply of water. Chia will flower only when the days are
short, hence if planted outside the tropics, frost will
damage the flowers and prevent the formation of seed.
Q) Does the book
give information on how to grow the seed?
The book has some information regarding
seed production, although it focuses on the history of
chia and its benefits for human health.
Q) Can your chia
grow on my chia pet planters?
Yes it can.
Back to the top
Section VIII – Chia and Pets
Q) Why is chia seed
good for pets?
The omega-3 in chia is good for your
pet’s skin and fur and will make the coat soft and
shiny.
Q) How do you feed
it to animals?
You just add the chia seeds directly to
the regular food of dogs, cats, birds, horses, etc.
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