Your body needs Omega-3s and Omega-6s from plant sources like chia, hemp, walnut, and flax.
The subject of fats is quite confusing and honestly you need a background in biochemistry to understand the differences and remember the different names. But here we try to make it simple and keep the discussion to 1 of the three classes of fats, polyunsaturated fats. The other two classes of fats include monounsaturated fats and saturated fats. Did you know every cell of your body is surrounded by fats. Well really it is a phospholipid made of a polyunsaturated fat and choline. This is one reason that during pregnancy choline needs are so extremely high, past the ability of the body to synthesize. This is why I recommend women eat eggs during pregnancy. Before finishing my book, Nourishing Generations: A Pregnancy and Nutrition Reference Manual, I was extremely plant based during my pregnancies. I ate some animal products, but my diet looked like all vegan except for the 1 liter of goat kefir, and maybe the 4 eggs I ate in a week. So, essentially vegetarian, but very limited in animal products. Once a month I would eat some fish or on occasion meat, like goat meat stew. Before pregnancy I was pure plant based …with organic flax fed chicken eggs. After doing my research I realized this is not enough choline, and it certainly is not enough in terms of omega-3s. Now, at that time, I did eat a large quantity of chia, hemp, and walnut. I would estimate 2 T – 1/4 c a day. I know this helped my little one become the brilliant piece of art he is…So here I help guide you on the importance and difference of Omega-3 fatty acids and Omega-6 fatty acids. I ate a large quantity of omega-6, as well, but only in pure form, from seeds. You should do the same, whether your pregnant or not pregnant because your body needs these fats. Where people go wrong is eating too high concentration of these fats, particularly Omega-6. This happens from eating oils, food cooked in oils, and this is pretty much standard in restaurants.
Polyunsaturated Acids are made up of 2 classes of omega fats: Omega-6 and Omega-3.
One of the most important points to remember is that your body CANNOT make polyunsaturated fats and these are the most highly used fats in the body, every cell of body needs polyunsaturated fats to be built correctly. Fats are building components (whereas vitamins have more action functions). Saturated fats, on the other hand, can be made by the body and you can survive physiologically, without damaging your body, without consuming the fats sources from animals.
There are two classes of of Omega-3 Fatty Acids
Short chain fatty acids and long chain fatty acids. You get short chain from plants and long chain from seafood.
Short Chain Omega-3 Fatty Acids
PLANTS! Chia Seeds! Hemp Seeds! Walnuts! Evening Primrose! Purslane!
These are all called alpha -linolenic fatty acids or ALA.
18 carbons
Long Chain Omega-3 Fatty Acids
SEAFOOD and SEAWEED! Small amounts in grass-fed beef, grass fed yogurt/kefir/milk, eggs from flax fed chickens.
These are called EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).
20 carbons
Can plants provide any EPA or DHA?
The human body has the ability to turn ALA into DHA or EPA, but the conversion rate is small. 20% ALA goes into EPA. 6% ALA is transformed into DHA. Note that these rates are not sufficient to reach your DHA needs. And in general, we consume small amounts of ALA.
Why not just eat canola oil, it has Omega-3’s?
Chia seeds (1 1/2 T) for two slices of bread in this recipe provide about 7% of your daily calcium, 4% of your protein, 5% of your iron, and soluble fiber in about 70 calories. In comparison, 1 1/2 T canola oil has 198 calories and zero minerals, protein, or soluble fiber. This may not seem like much but when you compare to seed oils that have no minerals and damaged fats, you can see that this is the better choice. Chia also contains fiber and most the canola oils today are bred to have much lower amounts of omega-3’s because these fats go bad easier. Also refined oils are damaged and oxidized by the time they reach you because of the high heat and deodorizing process. This means your body cannot use them as well.
Chia Bread
Equipment
- 1 Mixer or bowl
- 1 measuring cup
- 1 wooden or silicon scraper
- 1 bread pan
- 1 teaspoons/tablespoon
Ingredients
- 1/4 c warm water perfect temp for a baby bath, warm, not hot
- 1 T yeast fresh yeast
- 1/3 c farm milk and 1/2 c water
- 1/4 c honey
- 2 T 1/8 c coconut oil
- 1 c whole grain GF flour mix: 1 c tapioca: 1 c teff flour: 1 c brown rice flour: 1 c sorghum flour : 1 c garbanzo flour
- 1 c organic rolled oats
- 2 cups all purpose GF flour mix: 2 c tapioca: 1 c brown rice flour: 1 c sorghum flour : 1 c garbanzo flour
- 1/2 c ground flax seed
- Scant 1/2 c chia seeds
- coconut oil and tapioca flour for greasing and flouring pan
Instructions
Mix together in glass measuring cup and let froth:
- 1/4 c warm water
- 1 T yeast, fresh yeast
- Let react while you prep other ingredients:
On the stove also warm:
- 1/3 c farm milk and 1/2 c water
- Add in a bowl to:
- 1/4 c honey
- 2 T (1/8 c) coconut oil
- Whisk well, but it is okay if there is still chunks
In your big mixing bowl add and mix:
- 1 c whole grain GF flour mix
- 1 c organic rolled oats
- 2 cups all purpose GF flour mix
- 1/2 c ground flax seed
- Scant 1/2 c chia seeds
- Slowly add the liquid yeast mix, and honey milk mix then add:
- 3/4 c – 1 1/4 c water. You want the dough to be very sticky, first it will all come together and look like bread dough, coming away from the sides of the bowl. You need it to be much moister so it rises well. It should not be a batter like cake batter, but somewhere between muffin batter and cookie dough. It should be very sticky and be up to the sides and sticking to the mixing hook.
Place dough in a bread pan that has been greased liberally with coconut oil and then dusted with tapioca flour.
More about the wonderful benefits of including chia in your diet:
The Health Benefits of Chia Bread: A Delicious Omega-3 Alternative
Incorporating chia seeds into your diet, such as in a delicious loaf of chia bread, offers a unique and nutritious alternative to traditional sources of omega-3 fatty acids like seafood. Here’s why you should consider chia bread as a part of your healthy diet:
Understanding Omega-3 Fatty Acids
Firstly, it’s essential to understand that omega-3 fatty acids come in different forms. While plant sources like chia seeds provide ALA (alpha-linolenic acid), seafood supplies DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Although ALA can convert to EPA and DHA, the conversion rate is relatively low, with only about 20% converting to EPA and a mere 2-10% converting to DHA. This is particularly significant during pregnancy, as DHA is crucial for fetal brain development.
The Shortcomings of Plant-Based Oils
When it comes to obtaining omega-3s from plant sources such as canola and soybean oil, it is important to note that these oils are often genetically modified to reduce the levels of omega-3s and may also be partially hydrogenated, which creates trans fats. Trans fats have no biological role and are harmful to the body. Additionally, the process of extracting and storing these oils in clear plastic bottles can cause oxidation, destroying the structure of the omega-3 molecules and reducing their effectiveness in the body.
Furthermore, refined oils have a high calorie-to-mineral ratio, meaning they provide a lot of calories with very few essential nutrients. In contrast, whole seeds like chia have a high mineral-to-calorie ratio, providing essential nutrients without excessive calories. The extraction and deodorizing processes of oils strip them of beneficial compounds and can damage the fats, making them less effective for the body’s needs.
The Benefits of Chia Seeds
Plants and fats from chia seeds provide short-chain omega-3 fatty acids. There tends to be a great deal of confusion regarding fatty acids, and even nutritionists and highly knowledgeable people can believe that they are getting their omega-3s from their hemp and chia seeds. But the truth of the matter is that these only provide ALA. what your body requires for the many important anti-inflammatory processes in the body (that involve eicosanoids) are the long-chain fatty acids. These two omega-3 fatty acids are DHA and EPA, which contain 20 carbons. On the other hand, the short-chain fatty acids have 18 carbons. ALA can be converted into the long 20-carbon form of omega-3s, but only about 20% can be converted. Your body can even convert 2-10% into DHA, the most important omega-3 for your body. DHA is normally only found in seafood, and of course from seaweed, which is where the animals get it. However, you can only get a little bit from seaweed, and then a little bit from your chia and flax seeds.
Why Eat Chia Seeds?
So why eat chia seeds if only an average of 6% is converted into DHA? Why not just eat seafood? The answer is multifaceted:
Phytochemicals and antioxidants
It is important to eat as many plant sources of nutrients as possible because of their wide range of phytochemicals that have effects on the body, much of which we do not fully understand. What we do understand so far about phytochemicals is that they prevent disease, and many mechanisms of this are related to their antioxidant effects in the body.
Digestive Health
Chia seeds, and other plant sources of ALA (linolenic acid), contain soluble fiber and viscous nutrients that help contribute to cleaning your colon. The gel formed by chia seeds helps slow down digestion, which can lead to a more gradual release of energy. This is particularly beneficial for maintaining stable blood sugar levels. Additionally, the soluble fiber in chia seeds acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy microbiome. These bacteria, in turn, produce short-chain fatty acids that are crucial for your immune system.
Satiety
The mucilaginous compounds in chia seeds can help you feel fuller for longer, which can aid in weight management. These factors contribute to a wonderful soft and pliable texture for gluten-free bread.
Hydration
By absorbing and retaining water, chia seeds can help maintain hydration levels in the body, which is beneficial for overall health and particularly for athletes. When used in the bread the chia seeds help maintain moisture content of the bread…many gluten free bread recipes dry out and this one will not.
High Nutrient Density
Chia seeds provide a variety of essential vitamins and minerals, including magnesium, calcium, and iron in addition to the rare plant source of omega-3 short chain fatty acids. These nutrients are vital for numerous bodily functions, from maintaining bone health to supporting muscle function. Omega-3 fatty acids are vital for the nervous system and brain function.
Environmental and Economic Considerations
While seafood is a rich source of DHA and EPA, it often comes with concerns about mercury contamination and other pollutants. Moreover, sustainable seafood can be expensive and less accessible. Chia seeds, on the other hand, offer a more affordable and environmentally friendly option for incorporating omega-3s into your diet.
Omega-6 Fatty Acids
Your body also needs omega-6 fatty acids, which are a completely different class of fats than omega-3 fats. The primary reason these are demonized of late is because the concentration of fats in oils greatly exceeds that found in the pure seeds. Plus, these fats are not balanced in the calorie-nutrient ratio as seeds have high levels of minerals and other compounds in fewer calories than oils. Oils usually are stripped of the positive compounds and are damaged from the refining process. If a fat is damaged, the body cannot use it in the same way because the primary purpose of fats in the body is structural. Imagine if you have bricks that are crooked, or round, or wavy. You certainly will be left with a strange-looking house that might leak or disintegrate quickly. A poor shelter would make bricks that had joints or holes in the middle. In the same way, when your nervous system does not have the correct building blocks, your nerves cannot fire, and your brain cannot wire optimally.
Conclusion
While chia seeds may not completely replace the need for DHA and EPA from seafood, they offer a versatile and nutritious addition with other benefits that seafood does not offer (such as vital omega-6 fats, and soluble fiber, and being delicious in bread). Chia bread not only provides a delicious way to enjoy the benefits of chia seeds but also contributes to a diverse and balanced diet. By incorporating a variety of plant-based sources of omega-3s, you can enjoy the health benefits they offer while also considering the environmental and economic impacts of your food choices.
Enjoy your chia bread as a delicious, healthful addition to your diet, knowing that you’re supporting your body with a range of essential nutrients and benefiting from the natural goodness of plant-based foods.
Nutrition Information
Remember that the nutrition information below is per slice, if you are cutting the bread into 12 slices. Most bread has 10-15 slices. This means if you are making a sandwich or consuming 2 pieces you will 14 g of protein, and around 40% of your daily thiamine needs. Remember that thiamine is vital for preventing depression and having high energy levels. Selenium is also important for this, and is a harder nutrient to come by. If you would like to beIf you like you can read more about that topic here:
Nutrition Facts
0 servings per container
| Amount Per Serving | ||
|---|---|---|
| Calories | 276 | |
| % Daily Value* | ||
| Total Fat 8 g | 13 % | |
| Saturated Fat 3 g | 15 % | |
| Trans Fat 0 g | ||
| Cholesterol 4 mg | 1 % | |
| Sodium 22 mg | 1 % | |
| Total Carbohydrate 44 g | 15 % | |
| Dietary Fiber 7 g | 27 % | |
| Total Sugars 8 g | ||
| Includes 6 g Added Sugars | ||
| Protein 7 g | 15 % | |
| Vitamin D 0 µg | 0 % |
|---|---|
| Calcium 108 mg | 11 % |
| Iron 2 mg | 12 % |
| Potassium 133 mg | 3 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Servings: 12 Calories/Serving: 276 Fat: 74 Cal Carbs: 173 Cal Protein: 29 Cal Daily Value: 14% Nutrient Amount % Daily Value* Fat 8 g 13% Saturated 3 g 15% Trans 0 g – Monounsaturated 1 g – Polyunsaturated 3 g – Carbs 44 g 15% Fiber 7 g 27% Total Sugars 8 g – Added Sugars 6 g – Protein 7 g 15% Cholesterol 4 mg 1% Sodium 22 mg 1% Calcium 108 mg 11% Magnesium 58 mg 14% Potassium 133 mg 3% Iron 2 mg 12% Zinc 1 mg 8% Phosphorus 139 mg 20% Vitamin A 8 ¬µg 1% Vitamin C 1 mg 1% Thiamin (B1) 0.28 mg 20% Riboflavin (B2) 0.05 mg 6% Niacin (B3) 2 mg 11% Vitamin B6 0 mg 6% Folate (Equivalent) 40 ¬µg 10% Folate (Food) 44 ¬µg – Vitamin B12 0 ¬µg 0% Vitamin D 0 ¬µg 0% Vitamin E 0 mg 1% Vitamin K 0 ¬µg 0% Iodine 1.6442 µg Selenium 5.2762 µg Biotin 1.0104 µg Choline 5.2105 mg
