Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy...

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Chia Seeds Overview of Nutritional Value Sharon Natoli Food & Nutrition Australia Originally presented 10 November 2010 Updated February 2014

Transcript of Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy...

Page 1: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Chia Seeds

Overview of Nutritional Value

Sharon Natoli

Food & Nutrition Australia

Originally presented 10 November 2010

Updated February 2014

Page 2: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

What are chia seeds?

Page 3: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Where are they from?

Page 4: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

What’s in chia?

www.thechiaco.com.au

Page 5: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

White Chia Seeds

Nutrient Per 15g serve Per 100g

Energy (kJ) 281 1870

Protein (g) 3.1 20.4

Fat, Total (g) 4.7 31.4

-Saturated (g) 0.5 3.1

-Polyunsaturated (g) 4.0 26.4

-Omega 3 (ALA) (g) 2.9 19.3

-Monounsaturated (g) 0.3 1.9

Carbohydrate, Total (g) 0.7 4.5

Dietary Fibre (g) 5.6 37.5

Sodium (mg) <1.0 <1.0

Calcium (mg) 75 (9%RDI) 500

Magnesium (mg) 44 (14%RDI) 360

Page 6: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

How does chia compare to other seeds?

Food Energy

kJ

Protein

(g)

Total

Fat

(g)

Sat fat

(g)

ALA

(g)

Fibre

(g)

Chia seed 1870 20.4 31.4 3.1 19.3 37.5

Linseed 2234 18.3 42.2 3.7 22.8 27.3

Pumpkin

seed

2401 29.8 49.1 8.5 0.11 6.5

Sesame

seed

2364 17.0 48.0 6.7 0.36 14.0

Sunflower

seed

2435 19.3 49.8 4.3 0.07 11.1

Values per 100g

Page 7: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Bakers Delight , loaves and Rolls available in White and Wholemeal.

Plus Chia & Fruit Loaf rolled in Sunflower Seeds & Chia Seeds.

Products with Chia

Page 8: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

White Chia Bread

Values per 100g

Nutrient Per Serving

2 slices

(79g)

Standard

Per Serving

(75g)

Energy (kJ) 843 825

Protein (g) 7.5 6.7

Fat, Total (g) 2.7 1.6

-Saturated (g) 0.4 <1.0

-Polyunsaturated (g) 1.9 -

-Omega-3 (ALA) (g) 1.2 -

-Monounsaturated (g) 0.3 -

Carbohydrate (g) 34.5 38.8

Dietary Fibre (g) 3.7 2

Sodium (mg) 396 421

Page 9: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

White Chia Bread

Nutrient Per Serving

2 slices (79g)

%RDI

Per Serving

Per

100g

Iron (mg) 1.3 11 1.6

Magnesium (mg) 39 12 49.4

Folate (ug) 142 71 180

Thiamin (mg) 0.1 10 0.1

Antioxidants (total ORAC) (umol TE)

845 - 1069

Page 10: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Wholemeal Chia Bread

Values per 100g

Nutrient Per Serving

2 slices (77g)

Standard

Per Serving

(75g)

Energy (kJ) 778 734

Protein (g) 8.6 7.2

Fat, Total (g) 3.1 1.9

-Saturated (g) 0.4 0.4

-Polyunsaturated (g) 2.2 -

-Omega-3 (ALA) (g) 1.4 -

-Monounsaturated (g) 0.3 -

Carbohydrate (g) 27.3 28.8

Dietary Fibre (g) 6.2 4.8

Sodium (g) 366 394

Page 11: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Chia and Fruit Bun

Nutrient Per Serving

1 bun (57g)

Standard

Per Serving (100g)

Energy (kJ) 692 1210

Protein (g) 5.8 10.1

Fat, Total (g) 4.1 7.1

-Saturated (g) 0.5 1

-Polyunsaturated (g) 2.6 4.7

-Omega-3 (ALA)

(mg)

882 1400

-Monounsaturated (g) 0.97 1.7

Carbohydrate (g) 24.1 42.3

-Sugars 11.2 19.7

Dietary Fibre (g) 4.5 7.8

Page 12: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Chia and Fruit Bun

Nutrient Per Serving

1 bun (57g)

%RDI

Per

Serving

Per

100g

Iron (mg) 1.3 11 2.1

Magnesium (mg) 49.1 15 78

Niacin (mg) 1.3 13 2.0

Thiamin (mg) 0.16 14 0.3

Page 13: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Nutrient Content Claims

Bakers Delight White Chia Bread is:

•A source of omega-3s

•A source of protein

•High in fibre

•Provides antioxidants

Bakers Delight Chia and Fruit Bun is:

•A source of omega-3s

•A source of protein

•High in fibre

•Contains antioxidants

Page 14: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Other products with chia seeds

5

4 1

2

3

6

7

8

9

Page 15: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Chia Seeds- a role in heart health

Page 16: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

ALA content comparisons

Food ALA

(g/100g)

Amount needed to

provide the

recommended

2g ALA

(g)

Linseed 22.8 9

Chia seed 19.3 10

Canola oil 10.0 20

Walnuts (whole) 6.3 31

Soy & linseed bread 1.8 111

Chia bread (w/m) 1.8 111

Page 17: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Research

•Ten postmenopausal women (age

55.6 ± 0.8 years, BMI 24.6 ± 1.1 kg/m²)

ingested 25 g/day milled chia seed during

a 7-week period

•Chia significantly increased plasma ALA

and EPA but not DPA and DHA.

J. of Plant Foods for Hum. Nutr (2012) 67:2 ;105-115

Page 18: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Research

•Randomised Controlled Trial

•Subjects with Metabolic Syndrome (n=65)

•Habitual diet but reduced by 500 kcal for 2 wk

•A beverage containing chia seed, soy protein

& oat vs. placebo beverage given.

•Chia seed containing beverage reduced

serum TG, CRP & glucose intolerance.

TJ Nutrition. 2012;142(1):64-74. 2012 Jan

Page 19: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Research

TJ Nutrition. 2012;142(1):64-74. 2012 Jan

•Rat study analysing the effect of chia

seeds on dyslipidaemia and liver steatosis

developed in insulin-resistant rats for

either 3 weeks or 5 months.

•Rats fed maize oil or chia seed

•Chia prevented (3 weeks) or

improved/normalised (5 months) increases

in dyslipidaemia in insulin resistant rats.

Page 20: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Research

•Rat study

•Whole chia, ground chia, chia oil, corn oil,

isocaloric diets

•Chia decreased TG and increased HDL

•Only whole chia significantly decreased TG

•Only ground chia significantly increased

HDL Ann Nutr Metab. 2007;51(1):27-34. 2007 Mar 14

Page 21: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Research

•Rat study assessing benefits of ALA and

fibre on dyslipidemia and insulin

resistance (IR)

•Chia prevented onset dyslipidemia and

IR when rats were fed sucrose rich diet

for 3 weeks and normalised it in those

fed sucrose over the longer term

•Overall beneficial effect of chia seeds on

lipid and glucose homeostasis

Br J Nutr. 2009 Jan;101(1):41-50. Epub 2008 May 20

Page 22: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

Research

•25g chia or placebo 2x/day before first

and last meal

•No influence on body mass or

composition, or various disease risk factor

measures in overweight humans.

Nutr Res. 2009 Jun;29(6):414-8.

Page 23: Chia Seeds Overview of Nutritional Value...White Chia Seeds Nutrient Per 15g serve Per 100g Energy (kJ) 281 1870 Protein (g) 3.1 20.4 Fat, Total (g) 4.7 31.4 -Saturated (g) 0.5 3.1

For further information

Bakers Delight

www.bakersdelight.com.au

Chia Seed Company

www.thechiaco.com.au

Sharon Natoli

[email protected]