Chia seeds as a functional food ingredient in baked goods

Amanda Toivola
N00766893
FOS 4041 TR 12:15
Research Paper

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I.

Introduction
There is a seed that comes from a sage plant in the mint family. It is called Salvia
Hispanica L., or more commonly know as chia.1 It is an annual herb that is native to South-west
America2. In the locally grown areas, such as Mexico and Columbia, it is known for its medical
uses.3 The chia crop has been more recently introduced to North America, according to the
USDA it is currently being grown commercially in: Florida, New York, and Texas.1 Chia seeds
offer a great deal of health benefits when consumed. Not only are they nutritionally dense,
considering they are seeds, but they also help with metabolic functions. They are the highest
plant source of the essential fatty acids alpha-linolenic acid (omega-3 fatty acid) and are a good
source of linoleic acid (omega-6 fatty acid). Chia seeds are also a great source of: phosphorus,
manganese, and dietary fiber.4 The chia seed has recently gained popularity due to its wide range
of functions and nutritional advantages.
Baked goods are a popular treat for people. From breads to cookies to pastries, there is an
endless amount of baked goods that can be made and enjoyed. Baked goods are prepared in
similar ways with similar ingredients but can differ in: texture, appearance, tenderness, and
flavor.5 The core ingredients used to make baked goods include: flour, sugar, leavening, eggs,
and butter. The problem with baked goods is that they can be high in unwanted calories and
saturated fats. With the ever growing rate of obesity in America it is important that new methods
are found to help reduce the risk of obesity and chronic diseases. This can be done by taking
traditional recipes and replacing the bad with the good. For instance, using chia seeds in
replacement of another ingredient in baked goods.
Thanks to the chia seeds wide range of function they can easily be used as a functional
food in baked goods. By including chia seeds in a baked good recipe, other ingredients can be
substituted out. This can add more nutrients to the baked good while also taking away some of
the excess saturated fat and calories. The goal for substituting another ingredient out with chia
seeds is to make the baked good healthier while not changing the texture, appearance,
tenderness, or flavor of the baked good. Overall, the purpose of adding the chia seeds to a baked
good is to modify the original recipe to make it a healthy one with more nutritional health
benefits.3
II. Chia Seeds Nutritional Information and Characteristics
Chia seeds, just like any other food, has a unique nutritional profile. While chia seeds are
not a good source of any vitamins, they are a good source of minerals. The minerals found in
chia seeds include: calcium, phosphorus, potassium, sodium, zinc, copper, and manganese.
Potassium, sodium, zinc, and copper only account for a small percentage of the recommended
daily value per one ounce of dried chia seeds. The other minerals serve as a great source for the
recommended daily value. Calcium accounts for 18%, phosphorus accounts for 27%, and
manganese accounts for 30% of the recommended daily value.4 As far as nutrition information
based on the macronutrients one ounce of dried chia seeds has: 4 grams of protein, 9 grams of
fat, and 12 grams of carbohydrates. Of those 12 grams of carbohydrates 11 of them are dietary
fiber and account for 42% of the recommended daily value.6 Chia seeds are a complete protein
meaning they contain all 9 of the essential amino acids needed by the body. As stated above chia
seeds are a great source for the essential fatty acid omega-3 and a good source of the essential
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fatty acid omega-6. From one ounce of dried chia seeds there is 4.195 grams of omega-3
accounting for 381% of the recommend daily value. For omega-6 there is 1.62 grams of it and
that accounts for 13.5% of the recommended dairy value.4 Chia seeds are also gluten free which
makes them safe to consume for people who have celiac disease or gluten intolerances
problems.6
Chia seeds have some unique characteristics about them. They can absorb several times
their weight in water due to the presence of insoluble fiber.6 Chia seeds are also a good source of
soluble fibers which help retain water. This causes satiety and a decreased rate of digestion
within the body.7 The soluble fibers are also a helpful aspect in recipes because it absorbs the
liquid and makes the recipe retain its moisture. Chia seeds are able to produce an oil, about 20%
to 40% of the seed is oil.8 There are two ways to extract the oils from chia seeds: solvent
extraction and pressing. In the solvent extraction the chia seeds are grinding up, placed in a
solvent of n-hexane at 80 degrees Celsius for eight hours, and then the oil is extracted using a
rotary vacuum.9 The pressing method involves the seeds being pressed with the Komet screw
press at 25 to 30 degrees Celsius. The oil is then collected at the bottom of the screw press.9 The
protein in the seeds provides the seed with high thermal stability allowing them to be used in
baked goods because they will not be destroyed at high temperatures.10 Chia seeds can also be
grounded up into a flour by processing them in a food processor or coffee grinder until the seed
is grounded up enough to where it can pass through a cloth mesh.11
III. How Chia Seeds Act as a Functional Food Ingredient in Baked Goods
There are three main forms chia seeds can be used in for baked goods: oil, flour, and
mucilage (the gel state).12 When using chia seed flour in a baked good recipe it should not be
used to replace 100% of the other called for flour (for example, all purpose flour). The reason for
this is because research has shown that it takes away the appeal of the baked good. Instead, it
should be used to replace only a portion of the other flour so it does not alter the: appearance,
texture, tenderness, or taste of the baked good. One study showed that replacing 15% of the all
purpose flour for chia seed flour lead to a product that was just as appealing as the product that
was 100% all purpose flour.11 Even when only replacing a small portion of all purpose flour with
chia see flour there is still a significant increase in nutritional benefits.11 When chia seeds are in
the mucilage form they can be used to substitute any wet ingredient, for instance: eggs, milk, or
melted butter. The mucilage can be used as a foam stabilizer, suspending agent, emulsifier,
adhesive, or binder.13 Given that chia seeds can absorb up to 15 times their weight it makes it
the perfect substitute for wet ingredients. For substituting eggs with chia seeds it would require
one tablespoon of chia seeds and three tablespoons of water. This substitution alters the
tenderness of the product and makes it more chewy.7 With chia seed oil it can be used to either
replace all of the oil in a baked goods recipe or part of the oil. Chia seed oil functions in the same
ways as other cooking oils, such as: olive oil, vegetable oil, or canola oil and therefore it does not
change the texture or taste of the baked good. The benefit from using chia seed oil is the unlike
some of the other cooking oils chia seed oil contains healthy nutrient benefits, like, omega-3 and
fiber.12
IV. The Effect of Using Chia Seeds in Baked Goods
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The use of chia seeds in baked goods has many different effects. Depending on what
form the chia seed is used in can result in a different textures in the baked good. When using the
mucilage form there is higher absorption and water holding capacity creating a greater viscosity
in the baked good. This form also leads to a more tender product and a higher volume in the
baked good.13 When partially replacing the flour in a baked goods recipe with chia seed flour
there is less gluten in the product. This means if some of the all purpose flour in a bread recipe is
being replaced the dough will not be as elastic and extendable as the original recipe.14 As stated
above the replacement of other oils for chia seed oil is not shown to have an effect on the baked
good quality because most oil used in baking function the same way.12 This makes it an easy and
beneficial substitution.
The nutritional effects chia seeds have in baked goods are vastly the most important part
in baking with them. Since chia seeds are high in soluble fiber, after consumption the soluble
fiber increase satiety and decrease nutrient absorption. This will cause a person to consume less
food and give the body more time to properly absorb vital nutrients.7 The insoluble fibers in the
chia seeds are also beneficial because they can help with bowel movements. Insoluble fibers can
not be processed by the body so as they travel through the digestive tract they speed up the
passage of foods and help to create a bulk.7 Chia seeds are the greatest plant source for the
essential fatty acid omega-3. That makes it a great supplement source of omega-3 for vegetarians
because the other high source of it is found mainly in fish. The omega-3 found in chia seeds does
a lot for the body because not only are they an essential fatty acid but they help to reduce the
chances of a person from developing a chronic disease.14 Omega-3 helps to lower the amount of
saturated fatty acids within the body while also increasing the amount of polyunsaturated fatty
acids. This is beneficial for the body because saturated fat raises the levels cholesterol which are
hazardous to heart health.11 Since chia seeds do not contain any gluten it makes them safe to
consume for people with celiac disease or for people with gluten intolerance. By substituting
food items out with chia seeds those people will be able to enjoy recipes that would otherwise be
hazardous to their health.6 Compared to other seeds, chia seeds have a much higher content of
calcium, between 13-354 times more.6 This can be very beneficial for people who do not
consume dairy products, for example, vegans.
V.

Conclusion
When making a baked good the end result is the most important part. Each of these
elements: texture, appearance, tenderness, and flavor, determine how appealing the end product
will be. When making substitution in a recipe it is crucial that none of the previously stated
elements are alter to much and make the product unappealing to the consumer.. The
physicochemical and functional properties of chia seeds are important ingredients to desserts,
drinks, breads, jellies, emulsions, cookies, ect.15 Most of the research has shown that (with the
exception of eggs and oil) chia seeds should not completely be substituted out with another
ingredient. It is important to eat healthy but it is also important to enjoy what is being eaten and
if chia seeds were used to completely substitute out another ingredient the food would no longer
hold any appeal to a person.11 Even by substituting a small portion of a less nutritious ingredient
with chia seeds can still make a big difference in the overall nutritional benefit of the baked
good. Research has shown the numerous amount of benefits a person can receive from
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consuming chia seeds. Nutritionally not only is someone getting higher amounts of nutrients like
omega-3 essential fatty acids and calcium but they are also taking in less of the saturated fats and
oils because the chia seeds are replacing those less nutritious ingredients. Chia seeds can
physically do many things to benefit a person body. The can help lower cholesterol which will
decrease a person chances from developing a cardiovascular disease. The fiber in the chia seeds
can: help increase the feeling of fullness, help produce a better bulk for bowel movements, and
can help the increased absorption of nutrients within the body.7 Chia seeds can be used to
substitute animals products in baked goods modifying a recipe to make it vegan friendly. In some
cases they can also be used to substitute products with gluten making a recipe gluten-free and
safe to consume for people with celiac disease.6
VI. Application to Dietary Practice
With the ever growing epidemic of obesity in America more and more people are living
with serious health issues such as cardiovascular disease and malnutrition. The role dietitians
play is to try and change or prevent their patients from having those kinds of health issues. One
of the ways a dietitian can do this is by introducing their patients to chia seeds. Through applying
this knowledge to dietary practice the dietitian needs to do a multitude of things. The first thing
the dietitian should do is explain to their patients what a chia seed is. They should explain: where
it comes from, what it looks like, what nutrients it is high in, and how it functions in the body. It
is important that the dietitian to emphasize on the health benefits received from chia seeds. For
example, how it is one of the best plant sources of omega-3 which is an essential amino acid that
the body is unable to produce on its own and is proven to lower chronic diseases.15 After the
dietitian is sure that there client is comfortable with the information the dietitian should give
examples of different ways their patient can consume chia seeds. In the matter of using them as a
functional food in baked goods the dietitian could give example recipes to their patient or even
bring there patient a baked good that has chia seeds in it to see if they like it. The dietitian can
even show their patient how to modify a baked good recipe on their own by substituting an
unhealthier ingredient for chia seeds. An example of that would be to use fifteen grams of chia
flour for every 100 grams of all purpose flour.14 It is also important that dietitians introduce this
seed to patients who have certain food restrictions in their diet. For instance, explaining to
vegetarians that chia seeds are the highest plant source of omega-3 and calcium or explaining to
people with celiac disease that chia seeds are gluten free and can be use to substitute out gluten
ingredients in recipes. If a patient is having problems with eating high portions of foods and want
to cut down on portion size their dietitian can suggest adding chia seeds to every meal to help
them with feeling full faster and consume less. A dietitians first priority should always be to put
their patients first and give them the best information possible.

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VII. References
1. United States Department of Agriculture Web site. http://plants.usda.gov/core/profile?
symbol=SAHI6 Accessed March 7, 2015.
2. The Premaculture Research Institution Web site http://permaculturenews.org/2009/04/06/
chia-crop-potential-and-uses/ Accessed March 7, 2015.
3. Ali N, Yeap S, Ho W, Beh B, Tan S. W, Tan S. G. The Promising Future of Chia, Salvia
hispanica L. Journal of Biomedicine and Biotechnology. 2012; 2012: 9
4. Self Nutrition Data Web site http://nutritiondata.self.com/facts/nut-and-seed-products/
3061/2 Accessed March 7, 2015.
5. Institute of Food and Agricultural Sciences Web site http://levy.ifas.ufl.edu/pdfs/
bake_off/Characteristics%20of%20Standard%20Products.pdf. Accessed February 7,
2015.
6. Munoz L, Cobos A, Diaz O, Aguilare J. Chia Seed (Salvia hispanica): An Ancient Grain
and a New Functional Food. Food Reviews International. 2013; 29(4)
7. Vazquez-Ovando A, Betancur-Ancona D, Chel-Guerrero L. Physicochemical and
functional properties of a protein-rich fraction produced by dry fractionation of chia seeds
(Salvia hispanica L.) CYTA-Journal of Food. 2013; 11(1): 75-80
8. Ixtania V, Martinez M, Spotorno V, et al. Characterization of Chia Seed Oils Obtained by
Pressing and Solvent Extraction. Journal of Food Composition and Analysis. 2011; 24(2)
9. Porras-Loaiza P, Jimnez-Mungua M, Sosa-Morales M, Palou E, Lpez-Malo A.
Physical properties, chemical characterization and fatty acid composition of Mexican
chia ( Salvia hispanica L.) seeds. International Journal of Food Science & Technology.
2014; 49(2):571-577
10. Pizarro P, Almedia E, Samman N, Chang Y. Evaluation of whole chia (Salvia hispanica
L.) flour and hydrogenated vegetable fat in pound cake. LWT - Food Science and
Technology. 2013; 54(1):73-79.
11. Marinell R, Moraes E, Lenquiste S, et al. Chemical characterization and antioxidant
potential of Chilean chia seeds and oil (Salvia hispanica L.) Food Science Impact on
Nutrition and Health. 2014; 59(2):1304-1310

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12. Cruz M, Dominguez G, Perez J, et al. Chia (Salvia hispanica L.) seed mucilage release
characterisation. A microstructural and image analysis study. Industrial Crops and
Products. 2013; 51: 453-462
13. Coelho M. Effects of substituting chia (Salvia hispanica L.) flour or seeds for wheat
flour on the quality of the bread. LWT - Food Science and Technology. 2015; 60(2): 729
736
14. University of Maryland Medical Center Web site http://umm.edu/health/medical/altmed/
supplement/omega3-fatty-acids Accessed March 10, 2015.
15. Capitania M. I, Spotornoc V, Nolascoa S. M. Physicochemical and functional
characterization of by-products from chia (Salvia hispanica L.) seeds of Argentina. LWT Food Science and Technology. 2012; 45(1): 94-102

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