How -- and Why -- We Should Eat Chia Seeds

These are chia seeds. They are tiny, but mighty. They represent a huge shift in my diet.

When I was diagnosed with cancer last year I was 30 lbs overweight. But I felt healthier than I had in a long time: over the course of the proceeding 4 months, I'd already lost 30 lbs. I was eating well and exercising too (something that had become challenging ever since my little one decided she'd rather walk, too, than be carried in a carrier). 

For the first time in my life, I was paying attention to calories, both calories-in in the form of food, and calories-out in the form of exercise. I was avoiding sugar, white flour, and processed foods.

Although I didn't necessarily love the way I looked in the mirror considering I still had 30 additional pounds to shed, so far being overweight really hadn't cost me much. I was physically active when I wanted to be without difficulty: I played tag and chase with my child, I went hiking. I didn't let my weight get in the way of activities: I went to the public pool in a swim suit, I played at the beach. Even though I was carrying extra weight, I felt strong & that I could count on my body: I had a successful home birth.

Until I was diagnosed, I hadn't had any medical red flags. 

It happened frequently that after I was diagnosed, doctors would go over my medical history with me and ultimately say, "So you're pretty healthy.... except for the cancer."

Except for the cancer.

When the diagnosis came, I couldn't help but wonder if I'd brought this on myself. Sure, I know there are a lot of factors that contribute to a cancer cell taking root and flourishing. But I'm not doing myself any favors by denying that perhaps, just maybe, I created the perfect environment for that first rogue cell.

Although no one has said as much, from what I've read, it seems plausible:

 We finally have an explanation for the simultaneous epidemics of cancer and obesity [in the US]. Changes in our diets over the last half century point to the culprit: a dietary imbalance in the ratio of essential fatty acids [omega-3s] leading to the incredible overconsumption of omega-6s, together with the rise in insulin levels due to the higher and higher glycemic index of the modern Western diet. (pg. 78) ~ David Servan-Schreiber, MD, PhD, Anticancer.

"The imbalance of the omega-3s and the omega-6s" (we'll tackle the glycemic index piece in another post).

This omega juggling act is very new to me -- I knew omega-3s were good (in so far as I'd heard of them and noticed them touted on certain egg cartons), but I never really thought about omega-6s, and no one on my oncology team brought it up. But now I'm thinking about it all the time in terms of a scale. Anticancer a great illustration of this:

 

Omega-6s aren't inherently bad. We need them for times when inflammation, coagulation, and cell growth are necessary. It is when we have a greater amount of them in our bodies than we do the cooling, regulating omega-3s that they become a problem (and the inflammation goes on to cause other problems).

And unfortunately our modern diets favor omega-6s: corn & soy-fed meat and dairy, vegetable oils, trans fats (such as margarine). 

Now in my new post-cancer life, it is in my best interest to seek a balance between the omegas. I'm boosting my in-take of short-chain vegetal omega-3 (such as flax and chia seeds, nuts and canola oil) as well as the long-chain omega-3s found in fatty fish and nori.

Women with breast cancer whose tissue samples were richer in omega-3 fatty acids derived from plants had a significantly lower risk of developing metastatic tumors. (p. 143) ~ David Servan-Schreiber, MD, PhD, Anticancer

Back to the chia seeds at the start of this post. 

I've been making chia seeds a simple near-daily habit in order to boost my omega-3 in-take (as well as swaping the omega-6-filled dairy and meats for omega-3 grassfed options). Chia seeds are the same we grew up with, only instead of growing chia pets we can now eat them. 

In order to "unlock" their fiber, as with flax seeds, you have to add in an extra step before eating them. Lots of people grind their flax seeds. With chia, I simply add hot water to 2 TBSPs of the seeds and let it sit for a couple of minutes (put in enough water to cover the seeds and give it a quick stir). This turns the seeds into a sort of jelly consistancy. I then take that jelly and do a couple things:

• Turn it into a little porridge of sorts by adding nuts, fruit, a little milk, a sprinkle of ground cinnamon and/or ginger, and a drizzle of agave. It's a nice pick-me-up when you're craving a little something sweet.
• Or mix it into oatmeal, yogurt, etc and then prepare your cereal or yogurt as you normally would.

Pass the omega-3s, please!

Comments

[Mert Parsons]

Wonderful post, April. I didn't know they were so important and will try to incorporate them into our diet somehow.
You're a champion! So glad Nia is finally better!
Love, Mert

[Berit]

Hi April, I had recently read about Chia, but didn't realize they had to be pre-treated in water. Great to know, thanks!

[cristie]

April, do you like sardines? Sardines are super good for you on the omega-3 side (and low mercury/toxins, since they're low on the food chain). My mom has introduced me to a bit of mayo spread on thin rye bread, with sardines on top. YUMMINESS. The Wild Planet sardines are particularly delicious.

[cristie]

Also, I didn't know about chia seeds - thanks for the overview!

[Leah Mastilock]

Thank you for sharing! I didn't know how important they were (Omega-3's). Now I want to run out and get some chia seeds!

[Merv Fuller]

They DON'T have to be treated with water. I've never heard any other person, writing about chia seeds, say this. I'd like to know where the writer got that info. Flax seeds have to be ground, or they won't digest. Chia seeds don't. Putting them in water is simply a convenient way of taking them. I put them in pancakes, waffles, and on my cereal. At times, I've just downed a scoop of them, followed by a water chaser.