Chia Seeds

What are Chia Seeds?

• Chia seeds are an ancient seed rising in popularity and are often referred to as “super seeds” due to their additional health benefits. While research is limited, the nutritional and functional aspects of chia seeds may be beneficial to those with autism due to the fatty acid content and digestion benefits.

• The name chia is derived from the Spanish word chian, meaning oily, as they are an oilseed [4]. 

• Consumption of chia seeds increases heart-healthy omega-3s in the diet, improves the omega-6 to -3 ratio, and supports brain health [4].

• Chia seeds contain about 30 g of fiber per 100g (~2 tablespoons)

• Chia seeds are a gluten-free option for those with Celiac Disease or on a modified diet [4]. 

• Incorporating high fiber foods like chia seeds in meals can lower glucose spiking and alleviate digestive issues such as constipation [4, 1]. 

• Chia seeds can be used in whole, ground, flour, or oil forms. They can act as an egg substitute in recipes due to their gel-forming properties [2].

Source: Autism Dietitian Instagram

Source: Autism Dietitian Instagram

Nutrient Breakdown

Chia seeds are a great source of:

• Fiber

• Protein

• Polyunsaturated fats 

  • Omega-3 a-linolenic acid

• Minerals

  • Phosphorus

  • Magnesium

  • Calcium

  • Iron 

• Vitamins E 

• Vitamin B3 - Niacin

Source: Autism Dietitian Instagram

Foods Containing Chia Seeds

• Chia pudding 

• Chia flour

• Chia oil

• Chia water

• Nut & seed breads

• Muffins or baked goods

• Granola 

• Breakfast bars

• Jam

• Cereals 

• Salad mixes

• Muesli 

• Smoothies or health drinks

• Omega-3 enhanced butter

• Crackers

• Ice cream

• Sausages

Chia Seed Alternatives

• Flax seeds

• Hemp seeds

• Other seeds

• Nuts (almonds, walnuts, peanuts, brazil nuts, etc.)

Source: Autism Dietitian Instagram

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Chia Seeds & Autism in the Research

There are no current studies on autism and chia seeds. Chia seeds show promising functional and therapeutic benefits which support the need for future studies. 

Brain Health

• A study on chia seed protein found one of the primary amino acids in chia seeds, glutamic acid, plays a role in proper brain functions [3]. 

• Chia seeds are a good source of omega-3, an essential fatty acid commonly under-consumed by picky eaters, that supports brain health.

Fiber

• Fiber acts as a prebiotic that can aid in healthy gut bacteria production in addition to the functional effects of reducing constipation by increasing stool volume [4].

• Fiber slows down carbohydrate absorption - bread containing chia proportionately reduced blood glucose spiking after consumption as compared to standard white bread [1].

Gastrointestinal Health

• Initial studies of chia seeds on the gastrointestinal tract have shown increased intestinal cell count and elevated mineral absorption [5]. Longer-term studies and considerations of gut bacterial changes from chia consumption are needed.

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• Research

  [1] Ho H, Lee AS, Jovanovski E, Jenkins AL, Desouza R, Vuksan V. Effect of whole and ground Salba seeds (Salvia hispanica l.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. Eur J Clin Nutr. 2013;67(7):786-788.

  [2] Kulczyński B, Kobus-cisowska J, Taczanowski M, Kmiecik D, Gramza-michałowska A. The Chemical Composition and Nutritional Value of Chia Seeds-Current State of Knowledge. Nutrients. 2019;11(6)

  [3] Marcinek K, Krejpcio Z. Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review. Rocz Panstw Zakl Hig. 2017;68(2):123-129.

  [4] Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016;53(4):1750-1758.

  [5] Pereira da Silva B, Kolba N, Stampini Duarte Martino H, Hart J, Tako E. Soluble extracts from chia seed (Salvia hispanica L.) affect brush border membrane functionality, morphology and intestinal bacterial populations in vivo(Gallus gallus). Nutrients. 2019;11(10).

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Sarah Reale, Dietetics Student