5 Chia Seeds Myths Debunked — See the Truth Here!

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Chia seeds, which are cultivated largely in Central and South America, are dubbed as one of the superfoods. But the truth about various claims on their health benefits only goes so far as science can back them. Here are some myths about the health benefits of chia seeds.

Myth: Chia Can Lower Heart Disease and Diabetes Risks

Chia is known for being a good source fiber, protein and omega-3. This is the reason why the seeds are linked with reduced risk of developing heart diseases and type-2 diabetes among humans. But while the studies conducted on mice resulted in a positive outcome with increase in the HDL or good cholesterol and reduction of blood triglycerides, inflammation, insulin resistance and abdominal fat, no conclusive evidence has been found when it comes to human studies, notes OhMyVeggies.

In one study among type-2 diabetes patients, chia seeds consumption led to improvements in blood pressure and inflammatory markers, and a decrease in blood sugar. However, the changes were not significantly big to be conclusive.

Myth: Chia Seeds Can Be Used In The Diet For Weight Loss

Since these seeds are protein- and fiber-rich, some of the people advocating the intake of chia seeds claim that it can help dieters achieve their weight loss goals. They believe that it helps in curbing the appetite by giving the feeling of satiety.

But, according to a report from The Guardian, a couple of trials conducted did not return any positive result regarding the claim. There is no evidence that chia seeds can aid in weight loss.

Myth: Chia Seeds Have Higher Omega-3 Content That Salmon

While chia seeds are hailed as the king when it comes to plant-based source of fiber, protein and omega 3 on the planet, it does not necessarily follow that it has more omega 3 content that salmon, notes Bakers Delight. And, it's like comparing apples and oranges.

"One of the biggest myths we often see written on Chia Seed bags is that it has 10 times more omega 3 than salmon. This is not accurate because the omega 3 in fish is omega 3 DHA and the omega 3 in Chia is plant-based omega 3 ALA," said chief marketing officer Teresa Aprile of the Chia Co.

Myth: Chia Seeds Enhances Athletic Performance

Chia seeds are long believed to be the go-to "spinach" by long-distance runners like the ancient Aztec messengers and Tarahumara Indians of northwestern Mexico and are also gaining popularity among athletes nowadays. But, according to one study published in the journal Nutrients, it's just a bunch of hype, notes NCRC.

"Chia is a very nutritious food that athletes should include in their diet," however, "our research shows that any athlete taking in chia seed oil during or before a run should not expect a benefit. The ALA in chia seeds is not used by the working muscle during intense exercise. The muscles prefer carbohydrate," wrote study lead author David Nieman, DrPH, FACSM.

Myth: Chia Seeds Consumption Is A Complete Diet

"There is no such thing as a 'superfood,' just a 'super diet.' Eating a varied, mostly plant-based diet is more likely to bring optimal healthy than a diet including a small range of 'superfoods' purchased at a premium price," says Monash University.