These days, you’ll usually see one of two varieties of the seeds: white or gray-black. Brown varieties, while seen a little less often, are also used—these are just seeds that have not fully matured. There seem to be a few factors that play into the nutritional profile of these tiny superfoods: the fatty acids and all that fiber. Their omega-3 fatty acids and alpha-linolenic acids (ALA) have been shown to have a positive effect on cardiovascular health in some studies2. One body of research3 found that women who ate more ALA fatty acids had a 40% reduced risk of sudden cardiac death, while the Cardiovascular Health Study4 found that there was a 50% reduced risk of fatal ischemic heart disease with higher ALA intakes in both men and women over age 65. There’s also reason to believe that chia seeds might help lower LDL cholesterol and regulate appetite levels by promoting feelings of fullness. One study found that chia seeds paired with yogurt as a midmorning snack worked for short-term satiety5. Another study6 on rats found that long-term intake of chia seeds was associated with increased bone mineral content. After 13 months, the bone mineral content of those fed chia seeds was significantly higher than that of the controls. With that said, it’s important to note that many of the research studies on chia seeds have been animal studies or small-scale human studies. A review published in the Journal of Biomedicine and Biotechnology7 found that the scientific evidence solidifying the health benefits of chia seeds is small. More studies really need to be done to verify their alleged benefits. With that being said, there is no doubt that they are packed with nutrients, so there’s no harm in eating them if they agree with you. When cooking with chia seeds at home, I love using them as toppings sprinkled over things like yogurt, oats, salads, and grain bowls or as add-ins for muffin and bread recipes. Just remember: When combined with liquid, chia seeds absorb it and form a gel-like consistency, so start with just a tablespoon or two and see how it goes. You can take advantage of this reaction by adding chia to homemade dressings and sauces for some more creaminess. Here are some more ways to eat chia seeds at various points in the day: You can get creative and use any type of milk or plant-based milk for the base and any sweetener of your choice from honey to dates or maple syrup. If you’re craving something more decadent, throw in some cacao. Something more breakfast-y? Add some fresh fruit. And If you’re over the top in love with chia, you can even layer your chia pudding into a parfait with a fruit chia jam, like the one below. To store your chia seeds, place them in a cool, dry space. Remember, any liquid will cause them to gel, so keep ’em dry until you get cooking! You should be able to find them in most grocery or health food stores or online. If you’re buying in bulk, you’re in the clear! Many resources say chia seeds don’t start to expire for at least two years. Cooking with chia seeds can be really fun once you get the hang of it (So. Many. Combinations!). Are they a cure-all for every health issue? No. We can still use some more studies on their benefits, but that shouldn’t keep you from enjoying them.
