Cha Cha Chia – should we dance with joy about the new ‘super’ seed?

Did you know that Australia is the world’s biggest producer and exporter of chia?  But we are only just getting up to speed with all the chia chat.  Hailed for it’s nutrient density, this ancient Aztec seed is making a revival, just like the hype around other new-found, ‘traditional’ foods like goji berries and quinoa grain.  So is chia really the super seed saviour?  And what are some ways to incorporate chia into your day?  Let’s explore:

Chia through history

Traditionally grown in countries like Mexico, Ecuador and Bolivia chia crops are perfectly suited to conditions 20 degrees north or south of the equator.   Which is why it is having phenomenal success in the Kimberley Region in Western Australia.  There was no chance that a little migrating bird was going to plant a seed all the way in Oz. But after winning an agricultural Nuffield Scholarship and studying in the US, a seed was planted in the mind of Australian farmer John Foss.  Established in 2005, The Chia Co. has quickly grown to be the largest supplier of chia in the world.  Which is a good news story for Aussie farmers in itself.  And it’s great to see they are working with an Accredited Practising Dietitian, Emma Morris.

But chia is not such new news to our American neighbours.  Since they 1980′s many have fondly kept chia pets?  Yes, seriously.  Just like our alfalfa sprout sock people from school days, chia pets have graced many a kitchen windowsill.  If you don’t believe me fellow Aussies:

Chia nutrition

Described by enthusiasts as ‘Nature’s Complete Superfood’ chia is very nutrient dense, bursting with the plant form of omega 3 fatty acids and high in soluble, dietary fibre.  When mixed with water chia seeds form a soluble gel which increases satiety (appetite satisfaction) and can play a role in blood glucose and cholesterol lowering as I was quoted in this interview on Channel 7 – Today Tonight.

Today Tonight Chia

But just to clarify some key chia claims:

The body of research on the health benefits of omega 3 fatty acids is focused on the long chain marine types from fish and seafood.  While still highly important, your body is not that efficient at converting the plant form of omega 3′s (alpha-linolenic acid) to this more powerful long chain form often referred to as DHA and EPA.  So you should still clock up at least 2-3 fish meals a week.

Chia seeds do not contain a complete set of essential vitamins and minerals.  The amounts of calcium, folate, iron and other essential nutrients per 15g serve are lower than you would get from a daily multiple vitamin and mineral supplement.  That said, there is likely to be superior synergy between the nutrients in a whole food like chia and dietitians promote foods ahead of supplements as the best source of nutrients as a general rule.  Speak to your doctor or registered or accredited practising dietitian before substituting chia for any of your prescribed supplements.

Dietitians promote food variety and intakes of a wide range of different plant foods including fruit, vegetables, herbs, spices, wholegrains, nuts and seeds, to maximise your intake of different protective plant phytochemicals.  So enjoy chia along with linseed (flaxseed) and other nuts and seeds.

Finally remember, there is no single ‘superfood’, rather superdiets.  You will certainly boost your nutrient intakes with chia, but you can’t cancel out other unhealthy habits.

Chia your day

Here’s a few ideas to get you started:

- Switch your LSA or psyllium breakfast topping for 1 level tablespoon (15g) of black or white chia seeds

- Boost your baking with chia seeds in bread, slices or muffins

- Sprinkle chia in stir-fries, soups or on salads (example right from The Chia Co)

- Check out the new Australian Bakers Delight bread with white chia seeds.  It’s great for kids who only eat white bread as just two slices contain 60 per cent more fibre than regular supermarket white bread.

With a longer history of chia chat (and pets) I’m sure our US friends have some great recipes and tips to share.  Have you tried it yet? What’s your favourite way to cha cha chia?  Love to hear your comments below.

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