Chia Seeds And Cholesterol

Overview

Originally from southern Mexico and northern Guatemala, chia (Salvia hispanica L) is an annual herbaceous plant that is now cultivated all over the world. The demand for plant foods with health-promoting qualities has grown in recent years, and chia is a key player in this process because of its high nutritional, functional value and chemical composition, which is rich PUFAs, particularly ω- 3, as well as protein, dietary fibre, and bioactive compounds.¹ Chia seeds are sometimes referred to as ‘superfoods’ or ‘functional foods’, unregulated phrases that nutrition professionals find less useful because they know there is no miraculous cure or substitute for a balanced diet that includes a variety of healthy foods. Diets marketed as functional are said to have advantages over traditional foods, such as decreasing cholesterol or promoting gut health. Mucilage, the component that gives moistened chia seeds their gluey texture, and soluble fibre make up most of the chia seed’s fibre content. These fibres could lower LDL cholesterol and slow digestion, which would help you feel fuller and prevent blood sugar from increasing after eating.

Understanding chia seeds and cholesterol:

Nutritional benefits:

• Highly nutritious - Modern science supports the notion that chia seeds are very nutrient-dense, as held by ancient civilizations. One ounce of chia seeds contains:
  • calories: 138
  • protein: 4.7 grams
  • fat: 8.7 grams 
  • alpha-linolenic acid (ALA): 5 grams
  • carbs: 11.9 grams
  • fibre: 9.8 grams
  • calcium: 14% of the Daily Value (DV)
  • iron: 12% of the DV
  • magnesium: 23% of the DV
  • phosphorus: 20% of the DV
  • zinc: 12% of the DV
  • vitamin B1 (thiamine): 15% of the DV
  • vitamin B3 (niacin): 16% of the DV²

• Antioxidants - Chia seeds are a fantastic source of antioxidants. In addition to preventing the delicate lipids in chia seeds from getting rancid, antioxidants help improve human health by scavenging reactive molecules called free radicals that can harm cell constituents if they accumulate in the body. The specific antioxidants found in chia seeds are kaempferol, chlorogenic acid, myricetin, caffeic acid, and quercetin. These might all have anti-cancer capabilities in addition to having protective benefits on your heart and liver³
• Help with weight loss - Chia seed’s fibre and protein may help people who are attempting to reduce weight. Nearly 10 grams of dietary fibre are present in 1 ounce chia seeds. Thus, they contain an astounding 35% fibre by weight⁴
• May reduce your risk of developing heart disease - Consuming chia seeds may lower your risk of heart disease due to their high fibre and omega-3 content. Chia seeds and other sources of soluble fibre can help reduce blood levels of total and LDL (bad) cholesterol. This can thus lower your risk of developing heart disease. Omega-3 fatty acid ALA, found in chia seeds, has also been connected to a lowered risk of heart disease⁵
• A variety of crucial nutrients for bone health - Several nutrients vital for bone health are abundant in chia seeds, including
  • Calcium
  • Phosphorus
  • magnesium

Getting enough of these nutrients is crucial for maintaining healthy bone mineral density, which is a sign of bone strength, according to several observational studies.⁶

• Possibly lower blood sugar levels - Chia seeds’ high fibre content and other healthy ingredients may help with blood sugar management. High blood sugar levels may be experienced by diabetics. Heart disease is one of several problems linked to persistently high fasting blood sugar levels⁷

Effects of chia seeds on cholesterol levels:

Aside from your heart, consuming chia seeds frequently may also benefit it. It has been discovered that the good fats in chia seeds might increase HDL cholesterol while decreasing triglyceride levels. The “good” cholesterol called HDL helps keep your arteries clear so that blood may flow more freely. In addition, the soluble fibre found mostly in chia seeds can reduce LDL cholesterol. If there are significant levels of this type of cholesterol, plaque will develop in your arteries. These blood lipid improvements can reduce your risk of developing heart disease. Only a small number of research studies have examined the impact of chia seed consumption on triglyceride and cholesterol levels. This research mostly focused on individuals with metabolic syndrome, diabetes, or overweight status. Between 25 and 50 grams of milled or whole chia seeds were consumed daily during these investigations, which lasted between 10 and 144 weeks in participants who were also eating healthfully. Most research found that adding chia seeds to diets did not significantly lower LDL, HDL, total cholesterol, or triglycerides. However,  some research has shown that chia seeds could considerably reduce triglyceride levels. But one of these trials also combined chia seeds with oatmeal and soy, two meals that have also been demonstrated to help lower cholesterol levels.⁸

When and how to use chia seeds for cholesterol levels?

Most basic method - which most of us are already aware of - is to soak chia seeds in water. Well, that’s just the beginning! Chia seeds are best consumed throughout the day, and you can easily add them to various recipes to boost their nutritional content. Raw chia seeds can be consumed, and they can also be put into juices, puddings, and smoothies for breakfast. Chia seeds can be used in egg and gluten-free baking because they are naturally gluten-free. Chia seeds can absorb much water, creating a gel that works well as an alternative to eggs in baking. Simply combine 3 teaspoons of water and 2 teaspoons of powdered chia seeds. This gel works well to substitute one full egg in baking after it has been left to sit for a few minutes. This is also fantastic for folks who are allergic to eggs or who eat a vegetarian or vegan diet.

• This gel works well to make healthy sweets like chia seed pudding as well as thickening other desserts
• Chia seeds are excellent for adding crunch to salads, or you can add them to crackers or cereal to boost their nutritional value while also giving them a delicious texture
• They can assist fritters to hold together better when added, and a sprinkle over rice or vegetables improves the dish’s look and crunch
• Simply sift a teaspoon of seeds into a full glass of water and let them soak there for the night to create the most famous chia water. The following morning, mix it evenly with two to three bottles of water. Drink this water all day long with a squeeze of lime or some mint leaves
• In addition to the seeds, the sprouts can be used as salad toppings or sandwich fillers⁹

How much is enough?

It’s a good idea to see your doctor before starting any new health regimen or making any big dietary adjustments. The best course of action is to follow the suggested serving amount if you can start including chia seeds into your diet. Adults should consume 15 grams each day. The daily suggested range is 1.4 to 4.3 grams for kids and teenagers aged 5 to 18. Children under 10 should consume no more than 1 tablespoon of chia seeds each day.¹⁰

Things to remember:

Although they are a healthful snack, this superfood has been linked to a few health hazards. Here are a few negative impacts of chia seed consumption:

• Although fibre is vital for health, too much it can lead to bloating, constipation, and pain in the abdomen. If chia seeds are not taken properly, eating an excessive amount of them can cause stomach issues. However, by gradually increasing fibre intake and consuming plenty of water to assist it flow through the body, these negative symptoms can be avoided or controlled.
• The eating of chia seeds carries the dagger of choking, even if they may be safe for the majority of people. Always be cautious when consuming these seeds, especially if you have swallowing issues. Chia seeds can swell and absorb 10-12 times their weight, which poses a concern.
• Alpha-linolenic acid is reportedly present in significant amounts in chia seeds (ALA). According to certain research, consuming too much ALA may raise the risk of developing prostate cancer.
• Chia seed allergies have been reported, albeit rare. Vomiting, diarrhoea, and itching of the lips and tongue are possible allergic symptoms.¹¹

Summary

Chia seeds provide amazing advantages, from promoting weight loss to enhancing bone and cardiovascular health. Consider including these small seeds in your favourite cuisine or serving them with dessert. To benefit from the various advantages of chia seeds, simply include them in your diet.

As you can see, there are many methods to incorporate nutrient-dense chia seeds into your diet to lower your lipid levels. Chia seeds are a little high in calories, although they have a healthy fat content, especially if you use a lot of them. Consume them, therefore, in moderation, like with any form of food.