Are Chia Seeds Permitted on The Paleo Diet? | The Paleo Diet®
noun_Search_345985 Created with Sketch.
noun_Search_345985 Created with Sketch.

The latest from The Paleo Diet®, just for you.

Hot topics, new recipes, and science

Are Chia Seeds Permitted on The Paleo Diet?

By Loren Cordain, Ph.D., Professor Emeritus, Founder of The Paleo Diet
August 26, 2013
Are Chia Seeds Permitted on The Paleo Diet? image

Hello Dr. Cordain,

Are there any negative effects associated with chia seeds which would make them inappropriate in The Paleo Diet?

Thank you.

Dr. Cordain's Response:

Good question. I would imagine that many of our readers have never even heard of chia seeds much less eaten them. Chia seeds (Salvia hispanica L.) are a member of the Labiatae plant family and are native to southern Mexico and northern Guatemala. The seeds are small, oval shaped; either black or white colored and resemble sesame seeds. These seeds were cultivated as a food crop for thousands of years in this region by the Aztecs and other native cultures. Chia seeds can be consumed in a variety of ways including roasting and grinding the seeds into a flour known as Chianpinolli which can then become incorporated into tortillas, tamales, and various beverages. The roasted ground seeds were traditionally consumed as a semi-fluid mucilaginous gruel (Pinole) when water is added to the flour. In post-Columbian times the most popular use of chia flour was to make a refreshing beverage in which the ratio of seeds to water is decreased, thereby resulting in a less gelatinous consistency to which lemon, sugar or fruit juice are added. The sticky consistency of chia seed Pinole or chia beverages comes from a clear mucilaginous, polysaccharide gel that remains tightly bound to the seeds. This sticky gel forms a physical barrier which may impair digestion and absorption of fat from the seed while also causing a low protein digestibility.

In the past 20 years a revival of interest in chia seeds has occurred primarily because of their high fat content of about 25-39% by weight, of which 50-57% is the therapeutic omega-3 fatty acid and alpha linolenic acid (ALA). In the past 10 years chia seeds have been used as a foodstuff for animals to enrich their eggs and meat with omega-3 fatty acids. So I wholeheartedly approve of feeding chia seeds to animals and then eating the omega-3 fatty acid enriched meat or eggs of these animals.

How about feeding chia seeds to humans – should we consume chia seeds because of their high omega-3 fatty acid (ALA) content? The Table below shows the entire nutrient profile of chia seeds. At least on paper, it would appear that chia seeds are a nutritious food that is not only high in ALA, but also is a good source of protein, fiber, certain B vitamins, calcium, iron and manganese.

Unfortunately, the devil is always in the details...

Cordially,

Loren Cordain, Ph.D., Professor Emeritus

Even More Articles For You

How the Paleo Lifestyle Protects Against Food Allergies
Did hunter-gatherers have food allergies or is this a relatively novel phenomena. Learn what our gut health has to do with it and how to overcome allergies.
By Christopher Clark
What About The China Study?
Learn more about the China Study & how it pertains to Paleo. Browse our website for the latest Paleo Diet news, diet tips, food lists & more today!
By The Paleo Diet® Team
5 Tips for Eating Paleo on a Budget
Many perceive The Paleo Diet to be expensive, but the right approach to selecting ingredients makes a Paleo diet can easy to follow when limited by budget.
By Christopher Clark
Paleo Leadership
 
Trevor Connor
Trevor Connor

Dr. Loren Cordain’s final graduate student, Trevor Connor, M.S., brings more than a decade of nutrition and physiology expertise to spearhead the new Paleo Diet team.

Mark J Smith
Dr. Mark Smith

One of the original members of the Paleo movement, Mark J. Smith, Ph.D., has spent nearly 30 years advocating for the benefits of Paleo nutrition.

Nell Stephenson
Nell Stephenson

Ironman athlete, mom, author, and nutrition blogger Nell Stephenson has been an influential member of the Paleo movement for over a decade.

Loren Cordain
Dr. Loren Cordain

As a professor at Colorado State University, Dr. Loren Cordain developed The Paleo Diet® through decades of research and collaboration with fellow scientists around the world.