Chia Seeds To date: clinical trials Ayerza & Coates ( 2005, 2007) Rats: TG and LDL were significantly

decreased HDL (22 % with seed, 51% with oil) and n3 PUFA were increased Total cholesterol was lower 2002 Humans: 16 subjects, fed 28g chia seeds Inconclusive results Chico 2009: Rats: Examined effect on adiposity, hypertriglycerolemia, insulin resistance Cholesterol was lower Prevented development of peripheral insulin resistance Decreased hyperinsulinemia Jin 2010: 10 postmenopausal women 25 g/chia seeds/day PUFA content of ALA and EPA were elevated Nieman 2009: 90 subjects, 25 g BID No significant weight loss or disease risk factors changed. Increase ALA in plasma Guevara-Cruz 2012: 67 subjects with Metabolic Syndrome Consumed beverage with soy, nopal, chia, and oat Decreased TG, body weight loss and blood glucose Vuksan 2007: T2DM, 20 adults 37 g chia Reduced SBP, DBP, and hs-CRP. Total cholesterol decreased- but not significantly TG increased, but not significantly Vuksan 2010: 11 healthy subjects Postprandial blood glucose was lower Valenzuela 2012: rats, n=9 with 4 arms Biotransformation best in chia oil fed rats No adverse effects- esp liver

Chia Facts: Black, white or B&W are best. Avoid brown- immature Depending on region grown, time of year, heat, humidity it changes the nutritional value Absorbs 10x weight in water and slow absorption Tested as a CHO loading option in endurance athletes- no significant outcome Contains the highest amount of ALA known (61-64%) High in lysine Contains all essential amino acids 8.3 times more fiber than corn 6g/100g of soluble fiber 23-46% insoluble fiber Antioxidants are chlogenic and caffeic acids inhibit lipid peroxidation Optimal ratio of n-3:n-6 is 4:1 or 1:1 controversial Chia Nutrient Analysis: 28g = 2 tbsp=1oz % composition ~139 kcals ~3-4 g protein 15-25% ~10-12 g CHO 26-41% ~11 g fiber ~9 g fat 30-33% n-3:n-6 60:20 2282mg: 752mg