Why Eat Chia Seeds?

by Brittany Mullins on August 3, 2011

As many long-time EBF readers know, I LOVE chia seeds! My sister texted me a few nights ago asking for more info about them, which made me realize it was time for little refresher post on why I think chia seeds are so great. If you’re an avid blog reader, some of this info might be old news, but for everyone else here’s what you need to know about one of my favorite seeds – the ch-ch-ch-chia! <– I had to do it!

Chia pudding.JPG

What are chia seeds?

“Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant. In pre-Columbian times they were a main component of the Aztec and Mayan diets and were the basic survival ration of Aztec warriors. I’ve read that one tablespoon was believed to sustain an individual for 24 hours. The Aztecs also used chia medicinally to stimulate saliva flow and to relieve joint pain and sore skin.” - Quoted from Dr.Weil

What do chia seeds taste like?

The flavor is very mild and almost non-existent. When they are combined with liquid they start to form a gel like consistency, so if you were to eat them plain the gelling process will start in your mouth. Although, I don’t often eat them plain, they’re better mixed in things like smoothies or oatmeal.

What are the benefits of eating chia?

They’re a good source of:

  • Omega 3 fatty acids - Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin.
  • Plant-based protein - We all know protein is an essential macronutrient needed for many functions in the body, including muscle building.
  • Antioxidants - Anti-oxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
  • Fiber – Helps with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
  • Magnesium and PotassiumTwo minerals needed for good health.

How much chia should I eat daily?

For general purposes of health, nutrition and energy an adult would typically consume about 1-2 tbsp dry seeds daily.

What are the nutritional facts?

1 Tablespoon of dry seeds have about 60 calories, 5 g of Fat, 6 g of Carbohydrate, 6 g of Fiber, 3 g of Protein

Where do you buy chia seeds?

I’ve found them at my local health food store (Ellwood Thompson’s) and at Whole Foods. They can be found in both the bulk section and supplement section. If you don’t have a local health food store, you can buy them online.

What brand do you buy?

Typically I try to buy chia seeds from the bulk bins because that’s where they are the cheapest but I recently had the opportunity to try out a new brand of chia seeds at a local yoga event. After trying them, the company, Health Warrior, offered me a bag to sample. I gladly accepted! :) Health Warrior was founded in New York, but they’re headquartered here in Richmond, which is awesome because I really love supporting local companies.

health warrior chia seeds.JPG

And for the record, I’m really feeling like I should be going into battle with all the Health Warrior and Sun Warrior I consume. Isaac was cracking jokes about it just the other day. :)

So I’ve been using these chia seeds as I normally would by adding them to smoothies, oatmeal, yogurt, overnight oats, granola bars and baked goods (like these protein bars). I love the little bit of crunch that they add, as well as the thick gel like consistency that forms when they’re combined with liquid. Chia seeds are much easier to use than flax seeds because you don’t have to grind them to make the “gel” or absorb the nutrients.

So, how do you eat them?

  • Make chia gel! Chia absorbs 9 times its weight in water, which is the reason behind the 9:1 ratio most people talk about. For thicker or thinner gel, you can adjust the ratio accordingly. 1/3 cup of chia seeds would absorb 3 cups of water, but for a thinner gel that absorbs faster you could also do 1/3 cup of chia seeds to 2 cups of water or other liquid. You simply mix together the chia seeds and water. Let the mixture stand for 30 minutes, stirring with a whisk to prevent clumping. The gel can be stored in the fridge for two weeks and used as a thickener in soups and smoothies, as a egg replacement in baked goods or a binder in bean patties or meat loafs. Chia seeds are great for vegan cooking!
  • Drink them! Add chia seeds to water, juice or any other hot/cold drink. Leave them in the liquid for about two minutes before drinking so they absorb some of the liquid.
  • Sprinkle them on anything and everything you’d like!
  • Try these recipes on Shape.com from Julie of PB Fingers.

Or make one of my favorite recipes, Chia Pudding:

chia pudding1.JPG

Here’s the recipe for a chia pudding I made last week with the Health Warrior chia seeds.

Chia Pudding with Rolled Oats

  • 1/4 cup whole chia seeds
  • 3/4 cup unsweetened vanilla almond milk
  • 1/2 scoop vanilla brown rice protein powder (Sun Warrior is my fav)
  • 1 T rolled oats
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 3 to 4 drops of liquid stevia, or other natural sweetener
  • 1/2 sliced banana
  • 1/8 cup blueberries

In a bowl, mix together all ingredients except the banana and blueberries.You’ll need to stir quite a bit because the protein powder clumps and resists dissolving into the milk. Once everything is well combined, let the mixture sit on the counter or in the fridge for 8-10 minutes. Stir in the banana, top with blueberries and enjoy!

If you’re pressed for time in the morning, you could make it the night before, store it in the fridge and have it for breakfast in the morning, similar to overnight oats. Yum!

chia pudding with oats.JPG

Have you tried chia seeds? What are your thoughts?

{ 103 comments… read them below or add one }

Carisa December 16, 2011 at 2:50 pm

I love chia! My favorite quick breakfast is to take sprouted chia gel (1 tablespoon organic chia seeds in 8 ounces of water, let it sit at room temp for 24 hours) and 1 scoop Sun Warrior rice protein (I like the vanilla flavor) and mix with enough water to make it drinkable. It gives me plenty of energy until lunchtime. Sprouting the chia seeds before consumption, as with other seeds, increases their nutrient content and ORAC value exponentially. Give it a shot!

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ash @ http://peacehappinessyoga.blogspot.com/ January 23, 2012 at 10:10 pm

Love the recipe! I am so excited to try chia seeds now!

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Eating Bird Food January 23, 2012 at 10:16 pm

Let me know what you think of the recipe!! :)

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Carisa January 24, 2012 at 6:26 pm

Have you ever made it without the oats? I don’t eat much in the way of grains (sensitive to gluten).

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Eating Bird Food January 24, 2012 at 7:14 pm

You can totally make them without the oats!

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Leah March 14, 2013 at 8:39 pm

there actually isn’t gluten in pure, uncontaminated oats;)
but finding that might be difficult…

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Hillary {Nutrition Nut on the Run} January 27, 2012 at 12:55 am

I’ve been eating/drinking 1T of chia in 4oz water every morning and I think it’s helping with my complexion — love ‘em! Great, informative post :)

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Kaitlyn February 25, 2012 at 9:16 am

I was wondering if this recipe would still work with Whey Protein Powder…I recently came off 13 weeks of eating vegetarian and would like to go back to some animal protein for a bit – I do not always eat vegetarian…that may sound weird, but I am a Holistic Nutritionist who just believes in consuming whole foods however my body wants at that time. I never turn away any style of eating, I just eat however makes me feel good…

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Eating Bird Food February 25, 2012 at 9:21 am

Whey protein powder would definitely work!

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angel tang March 30, 2012 at 6:08 pm

Great idea and recipe – thanks so much for sharing. And, lovely photo. Will def. make this soon and let you know what i think. Question – the oats are just added raw, right? Tx!

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Eating Bird Food March 30, 2012 at 10:08 pm

Thanks Angel! Yes, the oats are raw.

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Melissa March 31, 2012 at 1:00 am

I’m still using Chia seeds every morning in my mix, but you CAN teach an old dog a new trick, and I am letting them sprout overnight now and not grinding them up. They’re fine that way, and I also have been using the dark seeds as well as the light ones. The other evening, I discovered another way to use them; I needed something light to eat before going to bed, so I took a couple spoons of the sprouted seeds and mixed them into a small cup of applesauce, and a spoonful of plain cinnamon (no sweetener needed), and mixed it up well; it was delicious! So I fixed up the rest of the applesauce the same way and put it back in the frig for later. It’s great, and not ‘seedy’ at all. I love it.

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Kellie April 10, 2012 at 10:37 pm

I just love this spoon that I’ve seen in many of your pictures and I was wondering where you got it.

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Eating Bird Food April 10, 2012 at 11:55 pm

I got the spoon from Crate and Barrel. They have different colors too. :)

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Will April 10, 2012 at 10:42 pm

EBF,
Wondering where you got those spoons? A certain girl I know would love them.

-Inquisitive Boyfriend

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Eating Bird Food April 10, 2012 at 11:56 pm

I got the spoon from Crate and Barrel.

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Will April 11, 2012 at 1:50 pm

Thanks! Looks like my girlfriend Kellie beat me to it!

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Christina April 23, 2012 at 11:56 am

I tried this recipe today, using vanilla soymilk and a little coconut milk from Silk……and it tastes great! My mind is still trying to get around the “crunch” from the chia seeds in the middle of gooey goodness, but it still tastes good. Thank you for this recipe!

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Eating Bird Food April 23, 2012 at 8:29 pm

Yay. So glad you liked it Christina!

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Ferret Kisses April 29, 2012 at 5:39 pm

I absolutely love this recipe… I only discovered this blog last week while looking for other things to do with my chia seeds besides drinking them. There is so many things I want to try… Thanks for the recipe.

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suzieQ May 24, 2012 at 11:31 am

are chia seeds to sprout the same thing as chia seeds to grind?

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Eating Bird Food May 24, 2012 at 12:01 pm

yup!

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Jenna June 24, 2012 at 2:37 pm

I would love to incorporate chia seeds into baked goods, but I’m not quite sure how…can I just take a recipe and add chia seeds, or do you have to alter the recipe otherwise? Do you have any favorites?

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Rachel June 27, 2012 at 7:57 pm

Does chia seeds help with weight loss?

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Suraya January 20, 2013 at 11:40 am

They might. I saw on the Dr. OZ show how they may help with weight loss. Since they thicken up and form a gel – if taken before meals with a glass full of water, it with thicken up and you’ll feel fuller faster when eating.

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Mitzi August 13, 2012 at 10:47 pm

Just bought some! Can’t wait to try this supper food!

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Mitzi August 13, 2012 at 10:48 pm

I mean SUPER food!

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Fredy George August 30, 2012 at 11:54 pm

My family started having Chia Seeds it’s very good .Now days I am not tired after my days work. Thanks to Chef Win

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teeto October 2, 2012 at 11:11 am

just found your post. Very interesting looking forward to trying your pudding.

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Gio October 17, 2012 at 4:02 pm

you can buy Chia seeds at COSTCO now – cheapest I’ve found. Great blog btw!

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Melissa November 19, 2012 at 5:03 pm

Only at SOME Costco locations; after reading this one, I went to my Tucson location and asked about it; was told that they are not being offered in this region (So.AZ & San Diego area). He also said that it would be in a cycle of rotation with other such items, wherever it’s being offered at Costco, and therefore, would not be available continuously. Those who shop regularly at Costco are accustomed to various items being offered on a rotating basis. SO, if you DO see it at your Costco, grab the opportunity and buy enough to last awhile, so you won’t run out before it’s available there again.

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anju November 19, 2012 at 3:06 am

which is better white chia seeds or the black one? can i have chia just on its own?

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Mary E December 9, 2012 at 5:39 am

This is made with the Nutribullet but if you don’t have one you can soak the Chia seeds into a semi gel and use a coffee bean grinder to grind up the almonds although they may not “blend” into the “smoothie” and then blend the rest in your blender with 2/3 cup of water and 1 leaf of Kale.

The recipe is from the Nutribullet Blog and belongs to Krista at Nutribuller RD (http://nutribulletblog.com/pineapple-xpress)

“Pineapple Xpress
Here’s what you need:
•Kale (fill tall cup to 50%)
•1 banana
•16 almonds (this is an EXACT science, ok?)
•chia seeds (up to a tablespoon)
•a dash of cinnamon
•2 large pineapple chunks (including core!)
•filtered water (to the max line)

All it takes is a quick spin with the extractor blade, and the Pineapple Xpress is off!”

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Irene January 3, 2013 at 6:11 pm

Hi from Canada!
Just discovered your blog (I was googling ACV and you came up) and I am really enjoying your entries! Actually I can really relate to your story.

I bought this chia/hemp/buckwheat seed cereal called Holy Crap (http://holycrap.ca/) for my mother-in-law as a fun gag Christmas gift, because she is celiac. We all got to taste it and it’s actually really delicious! Even my husband has started eating it too, and he’s a picky eater :D

Anyway, thanks for your blog and keep it up!

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Brittany Mullins January 3, 2013 at 6:50 pm

Hi Irene,

I’m so glad you found my blog. Thanks for leaving a comment! That Holy Crap cereal sounds really. I’ll have to check it out. :)

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Annette January 8, 2013 at 11:30 pm

No one answered the question weather this can help in weight loss?

I saw it on our local news station, and weight loss was mentioned..hope to hear back
Thanks

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Brittany Mullins January 9, 2013 at 9:15 am

Hi Annette – I’d suggest reading this article from the NY Times http://www.nytimes.com/2011/01/25/health/25really.html?_r=0

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Rae February 6, 2013 at 12:38 am

See the article in February 11th Women’s World. It has an article in it about weight loss using Chia.

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Kelly February 22, 2013 at 3:05 am

I am yet to try chia seeds but having recently tried quinoa I am on a mission to find healthy alternatives and your recipes have convinced me I need to try chia! I have them on my shopping list – I find the jam recipe intriguing so that’ll be my first thing to attempt – and hopefully convince my 6 year old to try it. BTW I only came across your blog by chance – loving it!

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Daisy March 2, 2013 at 11:00 am

Good morning,

I’m researching the book “The Aztek Diet” where the main super-food is CHIA Seeds. This Diet was featured on Dr. Oz’s show several weeks ago. My question to you is, have you seen any significant weight loss since you introduced chia into your diet?

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Zaza March 10, 2013 at 9:39 pm

I tried the chia pudding recipe today and it was delicious. I only had regular vanilla almond milk (not unsweetened) so I decided to leave out the stevia. It was really good. Thank you for the recipe. BTW, I really love your website and will definitely try more of your recipes, you have inspired me.

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Maria March 26, 2013 at 7:49 am

I’ve never heard of chia seeds before. They look very versatile so I think will add them to my breakfast oats are add to a fruit smoothie. I live in the UK so I’m not sire if there are any local suppliers. I better get looking!

Great post btw!

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Tamar April 12, 2013 at 7:14 pm

Just curious: do chia seeds still make the gel if they’re dried or roasted?

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Brandon April 27, 2013 at 10:39 pm

Love your post! I’m a long distance runner (who is also vegan) and have recently added chia seeds to my list of must-haves. I will have to try them in a smoothie to see how that works out. I’ve heard that you will definitely need a spoon to eat it though. Anyway, I like to mix chia seed, filtered water, and coconut water (50/50 h20-cocoH20) into a water bottle and take it with me on my long runs. I believe there is something magical about these little kernels. Like you said, brings on a warrior feeling, lol. Maybe I’ve just read to much into it, but I really think they give me more energy and assist my body in recovery before I’m even done with my run. I did a complete write-up of chia seeds here:
http://www.forkstofeet.com/2013/03/what-are-chia-seeds.html
I still haven’t tried them but one time in their dry form. I guess I could sprinkle them on salads. I may go ahead and try adding them to my kale smoothies. Thanks for the suggestions and I look forward to reading more from “Eating Bird Food” – Love the name!

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Aaron levin May 12, 2013 at 1:16 am

Hi would you say chia is your favorite superfoos? And how much do you eat a day? Thanks

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Brittany Mullins May 12, 2013 at 2:46 pm

Yes. I eat 1-2 Tablespoons a day.

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Judy June 4, 2013 at 4:23 am

Heard about Chia seeds yesterday and went out and bought some. Didn’t know what to do with them so added to water and ate the resulting gel! Today I am going for surgery so hope the chia gel helps with the recovery. Great to hear you can do so much with them. Am a real Inca fan and have added quinoa to our diet since doing the Inca Trail 11 years ago…

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