I have to tell you that I was honestly suprised when I found out that chia seeds have more fat & carbohydrates than protein. I knew they were rich in fiber, but thought they were as righ in protein. I found out about this b/c I asked one of my 30 Clean coaches & she gave me the facts. I needed to do a little more research for myself…..
According to WebMD:
What Is Chia?
Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.
Should You Try Chia?
While there’s little evidence for the weight loss benefits of chia, it can be a nutritious addition to your diet. Nieman notes that people in his study tolerated it without any complaints for 12 weeks.
“Use chia seeds in foods, not as a supplement, but as an alternative to processed grains like white bread because it is a much healthier whole grain that is great-tasting in foods like muffins,” suggests Michael Roizen, MD, co-author of You Staying Young.
In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.
Is there any downside to chia? Ulbricht cautions that if you have food allergies (especially to sesame or mustard seeds) or are on high blood pressure medications or blood thinners, you should ask your health care provider before adding chia to your diet.
How Much Protein Is Enough?
Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.
It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.
A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
One 8-ounce container of yogurt has about 11 grams of protein.
One cup of milk has 8 grams of protein.
One cup of dry beans has about 16 grams of protein.
As a “mostly vegetarian” (I don’t even recall the last time I ate chicken), getting enough protein is sometimes a struggle, so when I discovered chia about 2 years ago, I was thrilled to find another easy protein source. I’ve been eating chia b/c of all of the benefits, but namely for the protein that I thought it provided. I’m still pleased that it has so many benefits & of course I’m still a “chia fan”, but simply look at it in a different light now.