CHIA FLOUR: PROPERTIES, NUTRITIONAL VALUE AND CONSUMPTION - NUTRITION - 2025

The chia flour is the result of grinding chia seeds (Salvia hispanica L). For this, whole or previously defatted seeds are used. Whole chia flour has all the benefits of the seed and also has the advantage of facilitating its culinary use.

Chia seeds contain high levels of protein, lipids, dietary fiber, vitamins, and minerals. However, its reputation comes from the high content of alpha-linolenic acid (omega 3), an essential fatty acid. Chia flour has bioactive components with antioxidant capacity, such as caffeic and chlorogenic acids.

When the flour comes from the grinding of the whole seeds, it is suggested to store it in an airtight container, in a cool place and protected from light to prevent oxidation. Defatted flour does not have the disadvantage of its possible oxidative degradation.

This flour results from grinding the seeds once the oil has been extracted. Chia is rich in flavanols, such as myricetin, quercetin, and kaempferol. In addition, it contains mucilages, a type of soluble fiber capable of retaining water. Chia flour is gluten-free.

Properties

Chia flour made from the whole seed is one of the foods that most efficiently provides omega 3 (ω-3) fatty acid. Chemically it is possible that this essential fatty acid is transformed into eicosapentaenoic acid (EPA) and then into docosahexaenoic acid (DHA).

Both EPA and DHA are found especially in high-fat fish such as horse mackerel, tuna, and salmon. There are also plant sources of alpha-linolenic acid, such as flax seeds and walnuts.

Chia has a high content of ω-3 (68%), higher than that of the other vegetable source rich in this fatty acid, linseed, which has (57%). These seeds do not present one of the main problems associated with sources of ω-3 of animal origin: the fishy taste.

When ingested, both EPA and DHA become part of the phospholipids that make up cell membranes and give rise to products with extensive anti-inflammatory and cytoprotective properties. In addition, omega 3s have been proven to reduce the risk of heart disease.

Chia flour improves intestinal transit and fights constipation, as it is a product rich in fiber. The majority of the fiber in chia flour is insoluble dietary fiber, especially cellulose, hemicellulose, and lignin.

Insoluble fiber is poorly fermentable and increases fecal mass due to the undigested fraction and its ability to retain water. The consumption of insoluble fibers has been associated with the feeling of satiety, since by absorbing water, it occupies a space in the stomach cavity. In addition, it reduces the risk of diabetes.

The presence of mucilage in chia makes the flour used as an egg substitute in vegan recipes. The gum that is extracted from the dietary fiber of chia can be used as a food additive to improve functional properties in a preparation.

So far, no evidence has been found to indicate that chia consumption has adverse health effects or interacts with medications. The presence of antioxidants in chia makes the flour have a long shelf life, as long as it is stored correctly.

Nutritional value

100 grams of chia seed flour provide 486 Kcal. Its moisture content is low (6%), but considered in the normal range for this type of products. It contains 19% protein, 34% fat and 46% carbohydrates, of which 83% is fiber.

Protein

The protein content is similar to that of other seeds, but is higher than that of most cereals (for example, 13.5% for wheat flour and 7.2% for corn flour). It is known that a high protein intake is associated with the feeling of satiety and, therefore, causes a lower consumption of food.

The protein fraction of chia flour shows a profile similar to that of the protein fraction of oats: approximately 55% globulins, 20-25% glutelins, 10-15% albumins, and the same proportion of prolamines.

Amino acids

The content of essential sulfur amino acids, cysteine ​​and methionine appear in a high proportion in chia flour. However, lysine and tryptophan are limiting; that is, they are in insufficient proportion with respect to the standard proposed by FAO.

There are no reports of the presence of non-nutritive compounds, such as protease inhibitors, that could decrease the use of proteins.

Carbohydrates

83% of the carbohydrate content of chia seed flour is in the form of fiber. That is, in 100 g of chia flour there are 38 g of fiber.

Mineral content

Chia is high in mineral content and low in vitamins. These minerals include manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.

Some minerals can form insoluble compounds with the constituent elements of fiber. Therefore, the absorption of iron and zinc can be reduced due to the phytic acid content of chia seeds.

How to consume it?

Chia seed flour can be added in many preparations as a supplement or as a substitute for conventional flours. It has the advantage of not having a very marked flavor.

The color of the flour can vary according to the one of the seeds, going from white to brown or black. The inclusion of chia flour is a promising option in gluten-free diets.

It can completely replace wheat flour or be combined with other flours such as corn, almond or rice.

Due to its ability to absorb liquid and form a gel, it can also be used as a thickener in sauces or as a binder in place of egg in recipes.

To make an egg substitute, mix two tablespoons of chia flour with half a cup of cold water and let it rest for half an hour. This equates to ¼ cup of egg substitute.

References

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