The mighty chia seed is said to be one of the most nutrient-dense foods on earth. That’s because it contains both soluble and insoluble fibers which promote good gut health by helping food pass through our digestive system. It also has important nutrients for eye health, heart health, and anti-aging benefits. But is it okay for the paleo diet? Keep reading to find out!
Chia seeds are paleo. The paleo diet is a nutritional plan that draws from the eating habits of early human ancestors. Their diet consisted of lean meat, fish, vegetables, and fruits. Chia seeds are high in fiber, omega-3’s and protein, which are all important for paleo-followers. Other paleo alternatives include Manitoba Milling Flax Seeds and NOW Foods Psyllium Husk Power.
Still not sure? Keep reading to learn all about the paleo diet as well as chia seeds and their nutritional benefits.
Contents
The Paleo Diet
The paleo diet is based on the idea that since humans are largely made up of water then they should be consuming more water-soluble vitamins. This nutrition plan encourages the consumption of seafood and shellfish, lean meats, and game – while cutting out all processed foods, legumes (beans and lentils, for example), and other dairy products. Recent research has shown that this lifestyle has the potential to reduce blood pressure and cholesterol levels, as well as increase HDL cholesterol.
What Are Chia Seeds?
Chia seeds are small, circular-shaped, and have a tan/brown color to them. They are produced from the chia plant – which is native to Mexico, Central America, and South America. They’re typically sold in bags at most grocery stores – but if you’re looking for a specific brand then I’d suggest checking out your local health food store. Chia seeds have been consumed by ancient civilizations such as the Aztecs and they have even been known as a ‘superfood’ for people wanting to improve their physical and mental performance- all important factors to suit the paleo diet.
How to Consume Chia Seeds
You can consume chia seeds in a variety of ways. The seeds can be ground up and mixed with water to make chia gel. They come like this or they can be eaten as chia seeds (in chia pudding or on top of salads). There are also different types of chia seeds that you can eat including whole chia seeds, chia seed oil and chia flour. We’ll discuss the nutritional content of each of those later on.
A Warning About Chia Seeds
While chia seeds are healthy for those who follow the paleo diet, chia seeds should not be consumed as a whole food – they need to be ground up or mixed with water in order for them to become gel. This is because chia seeds contain compounds called saponins, which can block the absorption of nutrients in your digestive system.
Nutritional Content of Chia Seeds
Chia seeds are a highly nutritious ingredient that is often served in small servings. They can be consumed as whole seeds, an oil, as a powder. Below we’ll go over each of these varieties as well as a few different brands and each of their nutritional contents. We’ll also discuss exactly why chia seeds are a good, suitable choice for the paleo diet.
Mamma Chia Organic Black Chia Seeds
The list of ingredients in Mamma Chia Organic Black Chia Seeds are:
- Organic Chia Seeds
Nutrition Facts (per 1 tablespoon):
- Calories: 60
- Total Fat: 4 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Fiber: 4 g
- Sugars: 0 g
- Protein: 3 g
Nutiva USDA Organic Premium Nutrient-Dense Raw Black Chia Seeds
The list of ingredients in Nutiva USDA Organic Premium Nutrient-Dense Raw Black Chia Seeds are:
- Raw Organic Chia Seeds
Nutrition Facts (per 1 tablespoon):
- Calories: 50
- Total Fat: 3 g
- Saturated Fat: <1 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Fiber: 3 g
- Sugars: 0 g
- Protein: 2 g
Spectrum Essentials Organic Ground Chia Seed
The list of ingredients in Spectrum Essentials Organic Ground Chia Seed are:
- Chia Seed
Nutrition Facts (per 1 tablespoon):
- Calories: 30
- Total Fat: 1.75 g
- Carbs: 2.5 g
- Fiber: 2 g
- Sugars: 0 g
- Protein: 2 g
The list of ingredients in Navitas Organics Chia Seed Powder are:
- 100% Natural sprouted Chia powder
Nutrition Facts (per 1 tablespoon):
- Calories: 30
- Total Fat: 2 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 2 g
- Fiber: 1.5 g
- Sugars: 0 g
- Protein: 1 g
SOW – Seeds of Wellness, Cold Pressed Chia Oil
The list of ingredients in SOW – Seeds of Wellness, Cold Pressed Chia Oil are:
- Cold-pressed Chia Oil
Nutrition Facts (per 1 teaspoon):
- Calories: 45
- Total Fat: 5 g
- Saturated Fat: 0.6 g
- Carbs: 0 g
- Protein: 0 g
Review of Chia Seed Nutrition
From the nutritional information listed above, we can conclude that chia seeds are high in fiber, healthy fats, and protein. They are usually served in 1 tablespoon servings, so while they are a calorie dense food, each serving is low in calories. You will also notice that the last variety listed above is a chia seed oil. This is a great way to consume chia seeds when focusing on omega-3’s, however it does not contain any fiber or protein. However, because of their simple ingredients and many health benefits, all of the types of chia seed products listed are excellent options for those on the paleo diet.
The Health Benefits of Chia Seeds
Chia seeds are chock full of health benefits. These seeds contain omega-3 fatty acids, which is essential for heart health as well as healthy hair, skin, and nails. They also have high levels of dietary fiber, which helps improve gastrointestinal transit time, blood sugar stability, and meal satiety. Chia seeds are high in antioxidants and therefore help protect cells against damage from free radicals – which can lead to cancer and cardiovascular disease. They are also full of protein, calcium, and potassium, all important nutrients in a healthy diet.
Alternatives to Chia Seeds
Flaxseeds
Like chia seeds, flaxseeds are a source of omega-3s and dietary fiber. They also contain high levels of antioxidants and protein – but flaxseeds do not have calcium or potassium content like chia seeds do. They can be served whole or ground like chia seeds, as well, and act as emulsifiers and binders in many recipes. Swap flaxseeds in for chia seeds in many recipes for similar health benefits and functions.
Smooth, Whole Milled Flaxseed by Manitoba Milling Co.
The list of ingredients in Smooth, Whole Milled Flaxseed by Manitoba Milling Co.are:
- Milled Flaxseed
Nutrition Facts (per 1 tablespoon):
- Calories: 35
- Total Fat: 3 g
- Saturated Fat: 0.25 g
- Cholesterol: 0 g
- Sodium: 2.5 g
- Carbs: 2 g
- Fiber: 2 g
- Sugar: 0 g
- Protein: 1.5 g
Hemp Seeds
Hemp seeds are a great, high omega-3 chia seed alternative. They can be added to many recipes in similar ways and are easy to prepare. Interestingly, hemp seeds are considered a nut, meaning they are high in fats and protein but very low in carbs. You can get adequate amounts of vitamin E and essential minerals from help seeds, as well.
Manitoba Harvest Organic Hemp Hearts Shelled
The list of ingredients in Manitoba Harvest Organic Hemp Hearts Shelled are:
- Organic Raw Shelled Hemp Seed
Nutrition Facts (per 1 tablespoon):
- Calories: 60
- Total Fat: 5 g
- Saturated Fat: 0.5 g
- Cholesterol: 0 g
- Sodium: 0 g
- Carbs: 0.7 g
- Protein: 3.3 g
Psyllium Husk
Psyllium husk is a plant-base binder that can be used in to replace chia seeds. Similar to chia seeds, it is high in fiber and needs to be mixed with water before you add to your recipe for the best results. This psyllium husk powder is best to replace the ground chia seed powders.
NOW Foods Psyllium Husk Powder
The list of ingredients in NOW Foods Psyllium Husk Powder are:
- Psyllium Husk Powder (Husk/Seed).
Nutrition Facts (per 1 tablespoon):
- Calories: 30
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 10 g
- Carbs: 8 g
- Fiber: 7 g
- Protein: 0 g
Coconut Oil
Coconut oil is great for cooking with and offers some great health benefits. It contains lauric acid, which can improve metabolic function while also giving the immune system a boost. It is a great replacement for chia oil in many recipes and supplements. Keep in mind, though, that it does not contain omega-3’s. Instead, coconut oil is a plant-based saturated fat.
Parachute Naturalz 100% Organic Virgin Coconut Oil
The list of ingredients in Parachute Naturalz 100% Organic Virgin Coconut Oil are:
- Coconut Oil
Nutrition Facts (per 1 tablespoon):
- Calories: 130
- Total Fat: 14 g
- Saturated Fat: 13 g
- Cholesterol: 0 g
- Sodium: 0 g
- Carbs: 0 g
- Protein: 0.1 g
Conclusion
So, there you have it – chia seeds are Paleo friendly. Consuming chia seeds as part of the paleo diet may help improve your overall health and chia seed benefits that are abundant. You can serve chia seeds in many different dishes, including beverages, salads, bread, pastries, and toppings. Whichever way you have them, you’ll reap many health benefits. If you can’t get your hands on some chia seeds, you can always use flax seeds, hemp seeds, psyllium husk, or coconut oil as alternatives.
Related Questions
Are chia seeds gluten-free?
Yes, chia seeds are gluten-free. Although they are technically categorized as a grain, they are not a wheat-based product and do not contain any gluten.
Are chia seeds okay for nut allergies?
Yes, chia seeds do not contain the same allergens that can be found in nuts, so they are suitable for those with nut allergies.
Are chia seeds vegan?
Yes, chia seeds are a completely plant-based food with no animal derivatives.
Are chia seeds good for your heart?
Yes, chia seeds are great for heart health! Chia seeds offer a few very heart-healthy nutrients including omega-3’s and fiber, which have both been proven to reduce your risk for things like heart disease, heart attacks, and strokes.