Chia seed is an edible seed from the plant Salvia hispanica L., and was a staple food in the Aztec and Mayan diets because of their health benefits. Known as one of the “superfoods” in the nutrition world, its origin plant is from the mint family, and is primarily grown in Mexico and Guatemala. It has numerous benefits for a healthy lifestyle, but is this wonder seed gluten-free?
Chia seeds are naturally gluten free, as they are not a wheat-containing food. Not only are they gluten-free, but they are packed with good fats, fiber, and antioxidants. If you are looking for other gluten free alternatives to chia seeds, consider Kate Naturals Organic Brown Flax Seeds, Navitas Organic Hemp Seeds, or Anthony’s Organic Pumpkin Seeds.
In this article, we’ll learn more about superfoods and the benefits of eating chia seeds. We’ll take a look at popular uses for the chia seeds, some of the different brands, and offer some additional gluten-free alternatives you can incorporate into your diet. Let’s plant some “chia seeds” of knowledge!
Contents
What is a superfood?
A superfood is one which is rich in compounds, like antioxidants or fiber, and is beneficial to your good health. The term “superfood” was originally coined in the early part of the 20th century, when it was used as a marketing strategy for bananas. The United Fruit Company began an advertising campaign around their import of bananas, touting their nutritious, easy-to-digest health benefits.
Years later, the American Medical Association encouraged parents to add bananas to a child’s diet, as they thought it would bring relief for those suffering with celiac disease. They had not yet discovered that gluten was the true instigator for this disease. Bananas soon became a staple of good health, and the promotional materials spouting the benefits for this “superfood” started a banana diet craze.
Nowadays, the term superfood is often used to boost sales in a product. While there are indeed superfoods, it’s better to focus on having an entire diet which is “super” and not just key in on certain foods. Let’s take a look at why chia seeds are considered a superfood and why it can be beneficial to incorporate them into your diet.
Benefits of chia seeds
Just 1 ounce of chia seeds, contains this nutritional content:
- 4.7 grams of protein
- 5 grams of Alpha-linolenic acid (ALA)
- 9.8 grams of fiber
- 14% of the daily value (DV) of calcium
- 12% of the DV of iron
- 23% of the DV of magnesium
- 20% of the DV of phosphorus
- 12% of the DV of zinc
- 15% of the DV of thiamine (Vitamin B1)
- 16% of the DV of niacin (Vitamin B3)
Chia seeds are the richest plant source of Omega-3 fatty acids. These fatty acids have been shown to have a positive effect in circulatory health, by lowering cholesterol, regulating blood pressure, and decreasing inflammation.
The high fiber and protein content in chia seeds can aid in weight loss. There are 10 grams of fiber in just 1 ounce of chia seeds, making them 35% fiber by their weight. Since this fiber is soluble, it absorbs water and becomes like a gel. This expands in your stomach and can help you to feel more full after you eat. The protein acts in the same way, by increasing your feeling of being full after you eat, reducing the amount of food you intake.
Calcium, phosphorus, and magnesium all play a vital role in bone health. Chia seeds contain high amounts, in small servings, of all of these minerals, so studies have shown that consuming these minerals can aid in keeping your bones strong.
Chia seeds are also a great source of antioxidants, those molecules which fight against the free radicals in your body. If these free radicals build up in your body, it can lead to cancer, and other damage to cells.
Uses for chia seeds
- As a gel, chia seeds can be added to smoothies and soups, to make a thicker texture, along with adding nutrient value. Put ¼ cup of chia seeds in 1 cup of liquid, stir it together and let it sit, covered, for about 15-20 minutes until it reaches the gel-like consistency.
- You can also use this same process to make a chia seed pudding. Mix the seeds with a liquid like a nut milk or fruit juice. Allow this to sit and gel, then add nuts, fresh fruit or cinnamon for added flavors.
- Chia sprouts are used for salads and sandwiches. Remember Chia Pets? Well, this is what those fun little terracotta gardens are really made from! Put 1 teaspoon of chia seeds in a single layer in a terracotta saucer. Spray them with water, wrap the dish with plastic wrap, and place in a sunny area. Spray morning and night for about a week, and you’ll have green sprouts!
- Chia seeds are a great egg replacement, making them a healthy option for the vegan diet. If you need a whole egg, mix 2 teaspoons of ground chia seeds with 3 tablespoons of water. Let this sit for 5 minutes until it becomes the same consistency of scrambled eggs.
Brands of chia seeds
Mamma Chia Organic Black Chia Seeds
Full of rich minerals, like copper, iron, magnesium and thiamine, the Mamma Chia brand of chia seeds is USDA organic, Non-GMO Project Verified, vegan, gluten-free, and kosher.
Ingredients:
Organic Chia Seeds
Nutrition Facts (for a 1 tablespoon serving):
- 60 – Calories
- 4 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 0 mg – Sodium
- 4 g – Total Carbohydrate
- 4 g – Dietary Fiber
- 0 g – Sugars
- 3 g – Protein
Providing 11% of the daily recommended value of iron, the Navitas brand of chia seeds is USDA organic, Non-GMO Project Verified, vegan, gluten-free, and kosher.
Ingredients:
- Certified Organic Chia Seeds
Nutrition Facts (for a 1 tablespoon serving):
- 60 – Calories
- 4 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 0 mg – Sodium
- 5 g – Total Carbohydrate
- 3 g – Dietary Fiber
- 0 g – Sugars
- 2 g – Protein
Carrington Farms Organic Chia Seeds
This brand of chia seeds contains more Omega-3 fatty acids than salmon. It’s high in fiber, iron, and folate, and has more calcium than milk.
Ingredients:
- Certified Organic Chia Seeds
Nutrition Facts (for a 1 tablespoon serving):
- 60 – Calories
- 4 g – Total Fat
- 0 g – Saturated Fat
- 3 g – Polyunsaturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 0 mg – Sodium
- 5 g – Total Carbohydrate
- 4 g – Dietary Fiber
- 0 g – Sugars
- 2 g – Protein
Chia seeds provide excellent health benefits and are a great substitute for other ingredients, such as eggs, or when you want to thicken soup or smoothies. Chia seeds can be expensive, and sometimes, their particular taste is not for everyone. So what alternatives are available when you need something besides chia seeds?
Alternatives to chia seeds
Flax Seeds
Flax seeds are also rich in omega fatty acids, many other proteins, vitamins, and minerals, as well as fiber. They have a nuttier taste than chia seeds, and can be mixed right into foods, without having to prep.
Kate Naturals Organic Brown Flax Seeds
This brand provides a great substitute for chia seeds. All-natural, gluten-free, vegan and Non-GMO, this brand is a winner!
Ingredients:
- Organic Brown Flax Seeds
Nutrition Facts (for a 2 tablespoon serving):
- 100 – Calories
- 8 g – Total Fat
- 0 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 5 mg – Sodium
- 6 g – Total Carbohydrate
- 5 g – Dietary Fiber
- 0 g – Sugars
- 4 g – Protein
Hemp Seeds
Hemp seeds are another alternative to chia seeds. It is very high in fiber, and it is a complete protein source, as it contains all 9 of the essential amino acids.
This brand provide the same quality as the Navitas brand of chia seeds. Another great source of essential fatty acids, these are kosher, vegan, and gluten-free.
Ingredients:
- Certified Organic Hemp Seeds
Nutrition Facts (for a 1 ½ tablespoon serving):
- 90 – Calories
- 7 g – Total Fat
- 0.5 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 0 mg – Sodium
- 1 g – Total Carbohydrate
- 1 g – Dietary Fiber
- 0 g – Sugars
- 4 g – Protein
Pumpkin Seeds
Pumpkin seeds are one of the highest sources of magnesium, and rich in iron and zinc. It’s another seed which requires no prepping in order to eat. Just add to granola, sprinkle in salads, or eat on their own.
Anthony’s Organic Pumpkin Seeds
These pumpkin seeds are gluten-free, Non-GMO certified, and keto-friendly. The best part about Anthony’s brand is the seeds are already shelled.
Ingredients:
- Organic Pumpkin Seeds
Nutrition Facts (for a 1 tablespoon serving):
- 60 – Calories
- 5 g – Total Fat
- 1 g – Saturated Fat
- 0 g – Trans Fat
- 0 mg – Cholesterol
- 0 mg – Sodium
- 1 g – Total Carbohydrate
- <1 g – Dietary Fiber
- 0 g – Sugars
- 3 g – Protein
Final Thoughts
Chia seeds are indeed a superfood. With so many health benefits available from eating them, this food can be a great addition to any gluten-free diet. If you are averse to the chia seed, whether for needing to prep it prior to eating, or you don’t care for the taste, try any one of the alternative seeds we listed here. Here’s to your good health!
Related Questions
Are chia seeds good for digestion?
High in fiber content, chia seeds are good for your digestion. But it’s not just the fiber content which makes this a rich food. Chia seeds can be considered a prebiotic to help your stomach produce good bacteria to keep your stomach and digestive system in top shape.
Are chia seeds paleo?
Chia seeds are considered paleo, as they are usually consumed in their raw state. But, chia does not contain enough protein to make a full meal out of it, so add it to your other paleo food sources for full benefits.
Are chia seeds keto-friendly?
Yes! Chia seeds are keto-friendly, as almost all of the carbs in the chia seeds come from its fiber content, making them low in carbs.