On this page:

• What is hemp?
• Nutrients in hemp
• Hemp health benefits
• Who should eat it?
• Which packaged food products offer the best hemp value?
• How to cook with hemp oil and seeds
• Hemp, chia and linseed compared

Since being legalised for consumption in Australia in late 2017, hemp has been appearing in more and more food products. 

Not only can you buy hemp seeds, hemp oil or hemp flour to add to your own food, but these ingredients can also be found in a range of different packaged foods from burger patties, muffins, corn chips and soup sold in Coles and Woolies, through to flavoured water on the shelves of Dan Murphy’s.

Hemp has a reputation for containing a swathe of beneficial nutrients, and foods listing hemp as an ingredient tend to be of the healthy-sounding variety – such as protein bars, energy balls and kefir.

So does hemp live up to the hype?

What is hemp?

Hemp is a versatile crop grown worldwide, including in Australia. As well as its role as a food ingredient, its uses include the production of textiles, biodegradable plastics, paper, paint and biofuel.

Like marijuana, it belongs to the cannabis plant species (Cannabis sativa). The hemp permitted in food, however, is referred to as low-THC hemp – meaning it contains little or no THC (delta 9-tetrahydrocannabinol), the cannabinoid in marijuana that has psychoactive properties – so you won’t get high from eating it.

Hemp has a distinctly nutty flavour, and its seeds and oil can be used in foods in the same way you would use other nuts, seeds and their oils.

Nutrients in hemp

Hemp seeds have an impressive nutritional resumé. They are:

• Protein rich. Hemp seeds are about 30% plant protein, and contain the full suite of essential amino acids.
• A source of good-for-you polyunsaturated fats. Hemp seeds are about 50% fat, roughly 80% of which is the polyunsaturated variety, including the plant omega-3 fatty acid alpha-linolenic acid (ALA) and omega-6 fatty acid linoleic acid (LA).
• A source of dietary fibre. Hemp seeds are about 5% fibre
• Packed with vitamins and minerals. Hemp seeds contain vitamin E, B-group vitamins such as folate and thiamine, along with minerals including phosphorus, potassium, magnesium and iron. 

Packs of hemp seeds typically suggest a serving size of 20–30g – about two to three tablespoons. 

Values in the nutrition information panel on different packs can vary, but on average – according to the US Department of Agriculture FoodData Central – a 30g serve of hemp seeds gives you:

• 9.5g protein (about 17% of an adult’s recommended daily intake)
• 2.6g ALA omega-3 fatty acids ALA intake (247%)
• 1.2g dietary fibre (4%)
• 2.4mg iron (18%)

The many products that have hemp seeds added as an ingredient contain significantly less hemp than 30g. See Hemp products compared.

Hemp health benefits

With these stellar nutrition credentials, it’s not surprising that there are a range of health benefits claimed for hemp seeds and other hemp ingredients. So do those claims stand up to scrutiny?

Lisa Donaldson, accredited practising dietitian (APD) and spokesperson for the , told us “Health-related claims surrounding the benefits of consuming hemp seed include decreasing food cravings and intolerances, inflammation and blood pressure as well as improving digestion, immunity and energy levels (just to name a few!).

“However, there has been limited research conducted on humans to support these claims.”

What does the research show?

Donaldson mentions a small trial among 20 adults with atopic dermatitis. It found that having 20 mL/day of hemp-seed oil for eight weeks resulted in decreased subjective ratings of skin itchiness and dryness, dermal medication reliance and trans-epidermal water loss.

Another human research trial she points to found that supplementing the diet with about 20 g/day of hemp-seed oil, combined with evening primrose oil, was associated with improvements in a range of outcomes in people with multiple sclerosis, including relapse rate and movement ability.

According to Catherine Saxelby, accredited nutritionist and dietitian and founder of , “the most beneficial attribute of hemp is probably the high omega-3 content of its oil. However, the plant form of omega-3 isn’t well absorbed (particularly when compared to fish oil).”

So while the benefits of omega-3 fatty acids for cardiovascular health are well documented, the results of published research looking at the impact of hemp oil on cardiovascular risk factors are mixed.  

Who should eat it?

Anyone might want to add hemp to their food repertoire, but both Donaldson and Saxelby agree that hemp seeds are a particularly good choice for people following a vegan diet.

“Hemp expands [vegans’] list of protein-containing foods – especially as it can be used in a variety of different formats (including seeds and flour)”, explains Donaldson.

Saxelby points out that “hemp is free from soy, dairy and gluten so can also be beneficial for those with related allergies or intolerances, or allergies to other seeds (say linseeds).”

But this doesn’t necessarily mean you should add a big bag of hemp seeds to the trolley next time you’re out shopping. 

“Hemp products may help you to reach daily intake recommendations of certain nutrients,” Donaldson says. “However, there are a variety of other inexpensive foods readily available in the market which will help you to achieve a similar outcome, therefore it all comes down to personal and taste preference.”

Which packaged food products offer the best hemp value?

If you’re still keen to up your intake of hemp, there’s no shortage of products around that boast hemp seeds as a feature. But be aware that the actual amount of hemp that’s in these products, can vary widely.

We took a snapshot of what’s on offer in supermarkets. The amount of hemp seed in the 20 products we found ranged from a token 0.24g per serve (The Collective Blueberry Hemp Kefir) up to a weightier 11.9g per serve (Tom & Luke Snackaballs Hemp Protein Triple Berry).

Most of these products contain a range of healthy-sounding ingredients, of which hemp is just one. But if the hemp is what’s appealing to you, the following products offer the best hemp value, with more than 8g hemp seeds per serve and costing less than 30c per gram of hemp:

• Tom & Luke Snackaballs Hemp Protein Triple Berry (11.9g hemp seeds per serve, $0.20 per gram of hemp)
• Grounded Garden Burger with Tofu & Hemp (8.8g, $0.28)

For products whose hemp content is significantly lower, it’s possible its addition is merely a marketing ploy to cash in on the “health halo” of so-called superfoods.

How to cook with hemp oil and seeds

The most cost effective way to include hemp in your diet is to buy hemp seeds and add them to food yourself. Hemp seeds cost between $0.04 and $0.08 per gram in the bags that we priced, which compares favourably to even the cheapest of the hemp-containing packaged products we priced in our snapshot.

You can also buy hemp as flaked seeds (sold as’ hemp hearts’), hemp flour, hemp oil, hemp milk and protein powder. Just bear in mind that, like most ingredients, the more ‘whole’ a food remains, the more nutrients it retains – the fibre content in particular will be lower in some of these formats than in whole hemp seeds. 

Hemp has a nutty flavour, and can be used in a variety of ways, so you can just choose a format that works with the recipe you want to use.

A Google search will turn up endless recipes for cooking with hemp, but some suggestions from Donaldson and Saxelby include :

• Sprinkle some hemp seeds or hearts over your morning oats, muesli or yoghurt with fruit
• Blend up a smoothie with yoghurt, berries and hemp protein powder
• Scatter hemp seeds or hearts over a salad
• Experiment with hemp flour in baking recipes (use ¼ hemp flour combined with ¾ regular flour as a starting point)
• Add hemp seeds to a muesli bar recipe
• Drizzle hemp oil over a salad or use in a pesto (it’s not recommended for cooking because of its low smoke point, meaning it burns at a low temperature). 

Hemp, chia and linseed compared

Hemp appears to be following the same trajectory to superfood status as chia. So how similar are their nutritional offerings? How do they compare with linseed (flaxseed), which is often sitting nearby on the supermarket shelves? And is one better for you than the others?

The chart below gives a breakdown, but in short:

• Hemp seeds are the protein heavyweights of the bunch
• Linseeds have the upper hand when it comes to omega-3 fatty acids
• Chia seeds pack a punch with fibre, and are a significant source of calcium

That said, they can all be useful additions to your diet because they offer a range of beneficial nutrients, in varying quantities – it’s not simply a case of picking the healthiest.

Why variety is vital

Nuts and seeds more broadly are rich in energy (kilojoules), offer protein and dietary fibre, and contain significant amounts of unsaturated fats, as well as a range of other nutrients. That’s why they play an important role in our diets, particularly those that are plant-based.

As Donaldson sums it up: “it’s best to choose a variety of healthy foods in the diet rather than focusing on one food because:

• All nutritious foods have their own unique contribution towards good health.

• A single food is not able to give you all the nutrients you need to stay healthy.

• A single food is not able to compensate for an otherwise unhealthy diet.”

The post Hemp in food – healthy, or just hip? appeared first on ÌÇÐÄVlog.

On this page:

• Kombucha recipe

So what is it, is it good for you and is all kombucha created equal? We cut through the spin and answer the burning questions about this fashionable ferment. Plus, a kombucha recipe for those who want to make it at home.

What is kombucha?

Kombucha is a drink traditionally made by fermenting sweetened tea with what’s referred to as a scoby (symbiotic culture of bacteria and yeast). 

During the fermentation process, the yeast converts the sugar in the tea to alcohol and the bacteria convert that alcohol to organic acids (such as acetic acid). What results is a refreshing, lightly effervescent and slightly sour drink, not unlike sparkling apple cider. 

Commercial kombucha is available in a range of flavours including ginger, lemon, raspberry and passionfruit.

Much of its appeal lies in its low sugar content and its reported health benefits – preventing various types of cancer and cardiovascular diseases and stimulating the immune system to name just a few.

Kombucha benefits

With all the hype, it’s reasonable to wonder if kombucha is something we should all be drinking on a regular basis. There are many reported beneficial effects of kombucha, and producers’ websites are often liberally sprinkled with testimonials from customers who claim to feel better for drinking it. Some brands even suggest you should drink a bottle each day to enjoy the benefits.

In a poll we ran on  back in 2017, 79% (of 47 voters) said they drink kombucha for the health benefits. 

Community member paulcg3 told us, “It appeals for its sherbet-y taste, potential for probiotics to reduce bloating, improve mood and avoid sugar.” 

“We have it for its gut benefits,” says Narelle. 

And according to Iccopes, who has allergies and intolerances in her family, “the benefits in our wellbeing by drinking kombucha [are] outstanding.”

Kombucha certainly has a lot going for it. 

• It contains a live culture of bacteria and yeast, which can act as a probiotic. Probiotics are live microorganisms which when administered in adequate amounts confer a health benefit to the host. Studies have shown probiotics can improve digestion, help protect against disease and enhance immune function.
• The fermentation process produces organic acids (including acetic acid), which among other benefits have been shown to inhibit the growth of pathogenic bacteria including Salmonella, Bacillus cereus, E. coli and Staphylococcus aureus.
• It’s made from tea, which contains a particular variety of polyphenols (naturally occurring plant chemicals) known as catechins. These have strong antioxidant properties and can protect or act against cancer, tumours and unwanted genetic changes.

There’s no doubt that kombucha is a potential source of a wide range of bioactive components. But the composition of the products you buy can vary widely depending on the microorganisms present in the culture, the fermentation time and temperature and the type and quantity of tea and sugar used. And whether those bioactive components make it into our gut in sufficient numbers to have a beneficial impact is up for debate. 

CSIRO senior research scientist Dr Michael Conlon, who specialises in diet and gut health, told us, “The health potential of probiotics more generally can vary depending on the number and type of microbes, what you consume them with, and the composition of your own gut microflora. It’s likely the number of microbes in kombucha would be much lower than what you might see in a commercial probiotic product.” 

He added that “fermentation generates certain types of acid and other bioactive compounds that can be beneficial, but whether they get through to the large bowel so that a benefit can be gained is unknown.”

Studies regarding the claimed benefits of kombucha have largely been carried out on animals, and according to Conlon, “there’s a lack of scientific evidence from human clinical trials to support the claims, and more research is needed.” 

Is it low in sugar?

A standard kombucha recipe requires you to add sugar to tea, but the bulk of the sugar is consumed by yeast during the fermentation process, with the amount remaining depending on how long it’s left to ferment.

Strictly speaking, a drink must have 2.5g sugar or less per 100mL to be considered low sugar, according to the Food Standards Code. And the sugar content per 100mL of the bottled kombucha products we came across ranged from less than 0.1g (Remedy Kombucha) up to 3.8g (Parker’s). 

But while not every kombucha can make a ‘low sugar’ claim, even the sweetest compares favourably with the usual suspects in supermarket and cafe drink cabinets: Coca-Cola (10.6g sugar per 100mL), The Daily Juice Company Orange Juice (8.2g), Gatorade (6g), Lipton Mango Ice Tea (5.5g), Glaceau Vitamin Water (4.3g) and even Cocobella Coconut Water (4.2g).

Sugary drinks provide excess kilojoules which can cause weight gain and obesity, eventually leading to health problems such as type-2 diabetes, heart disease and some types of cancer. So the increased availability of lower sugar alternatives such as kombucha in drink cabinets – and more people making a switch to these options – can make a real difference. For someone with a Coke-a-day habit (for want of an extreme example), swapping it for a kombucha could reduce their annual added sugar consumption by as much as 12.7kg.

So should I drink it?

Kombucha may be touted as ‘an immortal health elixir’ and a ‘living superfood’ that’s ‘rich in antioxidants and acids’. But while the potential for beneficial health properties is evident, there’s no guarantee that these features directly translate into actual health benefits, or even that drinking it will ‘make you feel great’. And a claim that ‘it harmonises your body, mind and spirit’ is clearly puffery. 

But if you like the taste or you’re looking for an interesting alternative to alcohol or sugary soft drinks – and you don’t mind the price tag (about $6–12 per litre in the supermarket) – kombucha is definitely worth a try.

Is kombucha alcoholic?

Some alcohol remains in kombucha after the fermentation process, but it’s usually in trace amounts – and certainly if it’s sold as a soft drink it needs to comply with state-based alcohol legislation (less than 0.5% alcohol by volume in Victoria and Queensland, less than 1.15% elsewhere) and labelled with its alcohol content if it’s between 0.5 and 1.15%.  

Kombucha’s minimal alcohol content can be a major drawcard.

“I drink Kombucha as an alternative option to drinking alcohol,” says ÌÇÐÄVlog.Community member Amanda Adams. “The non-alcoholic options can be limited in pubs and bars and I can’t stand drinking soft drink and juice and there is only so many glasses of sparkling water you can enjoy!” 

It may be very low in alcohol, but its tart, lightly acidic flavour profile and palate-cleansing properties make it a drink that readily complements food, much like wine. Community member babbrook told us, “We have both reduced at-home alcohol consumption (wine) significantly and enjoy mostly fresh fruit steeped infusions… It seems to go very well with food.” Some producers create menus pairing their kombuchas with different food items. 

But controlling the fermentation to achieve a product with just enough acidity and sweetness, and ensuring the alcohol content meets state-based regulations is a balancing act, one that’s particularly tricky when producing on a larger scale. And there are instances where this balance was out of kilter and products have been recalled from sale.

Major US grocery chain Whole Foods Market recalled all kombucha products on its shelves in 2010, including multimillion-dollar brand leader GT’s Kombucha, when samples tested were found to be more alcoholic than labelled. And more recently Australian producer Buchi recalled its kombucha drinks from stockists due to it containing alcohol at potentially intoxicating levels.  

Because of this potential for the overproduction of alcohol when manufacturing non-alcoholic brewed beverages, the Victorian government has produced guidance on the safe production of brewed and fermented soft drinks, which includes testing the alcohol content of every batch produced.

Choosing store-bought kombucha

There’s currently no standard definition for kombucha, so what’s sold can vary widely. And with producers scaling up their production to meet increased demand, the drink you buy may only bear a passing resemblance to a kombucha made in small batches to a traditional recipe.

We reviewed the labels of a range of kombucha products sold in Coles and Woolworths and surveyed Australian kombucha producers – both large and small – to see how their operations and products differed. To get an idea of what to expect, we suggest you check the label – or ask the producer – for the following information:

• Is it made from a scoby? One way to check is to look for floaty bits, which are likely to be parts of the live culture. The words ‘kombucha extract’ on an ingredients list, as seen on the label of The Bucha Shop bottles, puts a question mark over how traditional its recipe is.
• Does it need to be refrigerated? Refrigeration prevents further fermentation, which can affect the taste and produce more alcohol. If the kombucha you buy doesn’t require refrigeration it may have been pasteurised. While this can help control the alcohol content and extend shelf life, the drink will likely have fewer active microorganisms as a result. Unless it’s pasteurised, refrigerating kombucha before (as well as after) opening is always a good idea. Even if it has been filtered to reduce the yeast content and stabilise alcohol content there’s a chance that any remaining yeast – along with the other microbes present – can grow and/or be active at warmer temperatures, which could pose a health risk.
• Is the alcohol content tested regularly? Herbs of Life measures its kombucha’s alcohol content once a year, and told us, “The recipe guide we adhere to in-house ensures the product we produce always complies with alcohol standards for non-alcoholic beverages in Australia.” All other companies that responded to our survey test the alcohol content of each batch.
• Does it contain added sweeteners? One of the core ingredients needed to make kombucha is sugar, but this is largely used up during fermentation. Some products we came across contain non-nutritive sweeteners erythritol and stevia that make the kombucha taste sweeter without adding kilojoules, which may or may not appeal depending on your stance on added sweeteners. 
• Does it make outrageous health claims? Therapeutic claims aren’t permitted on foods, and if a company wants to state on the label that its kombucha has a specific health effect, the claim has to be one of those pre-approved under the Food Standards Code, and the product must meet certain conditions. If a product makes a claim that seems too good to be true, it probably is.

Is kombucha safe?

Kombucha is considered by (FSANZ) to be a traditional food, meaning it doesn’t require pre-approval and there are no specific quality controls or manufacturing practices for it, other than the general requirement under the Food Act that it be safe and suitable.

When FSANZ considered it for novel food status back in 2004, it was noted that although adverse effects had been published in the scientific literature these were attributed variously to the growth of pathogenic bacteria or moulds, pre-existing health problems, excessive consumption or fermentation in containers with high lead surfaces. There had been no reports of illness associated with kombucha made from commercially supplied scobys or commercially prepared ready-to-drink kombucha. It was determined that kombucha tea – prepared under sterile conditions, fermented for the recommended time in an appropriate container, and consumed at a reasonable level – was safe.

We asked enforcement agency the if it had come across any issues regarding kombucha and a spokesperson told us, “While these forms of fermented foods are considered lower risk, if they are not prepared correctly they may present a higher risk. There are a relatively small number of manufacturers producing these types of brewed soft drinks, however their popularity is increasing and with the growth in popularity and subsequent commercialisation of these products there is work underway nationally to better understand some of these emerging foods and promote best practice with manufacturers.”

In 2019, kombucha products from Aldi and LoBros were recalled from shelves as they were found to contain high levels of pressure, potentially resulting in the cap popping off and causing injury.

Kombucha recipe

Want to make kombucha at home? There’s no shortage of recipes on the internet, but here’s a simple one from our home economist, Fiona Mair, to get you started.

All you need is tea, sugar and a kombucha scoby (which you can buy from online retailers, health food stores or get from a friend who brews their own kombucha).

Ingredients

• 1 cup sugar (white or raw)
• 3 litres water (filtered if possible), boiled
• 5 tea bags (black or green), or the equivalent in loose-leaf tea 
• 1 kombucha scoby 
• 1 cup kombucha liquid from a previous batch 

Method

1. Add the sugar and water to a large saucepan and simmer until the sugar is dissolved. Remove from the heat, add the tea and allow to steep until the liquid has cooled to room temperature (30-60 minutes approximately).
2. Remove the tea bags, then pour into a large, sterilised glass jar or bottle and add the scoby and kombucha liquid. Cover with a clean tea towel and secure with string or a rubber band.
3. Keep in a warm, dry place (the preferred temperature for kombucha brewing is 24C-32C) away from direct sunlight for 7-10 days. During this time, a new scoby should start forming on the surface of the liquid
4. After seven days, begin tasting the kombucha daily by pouring a little out of the jar and into a cup. When it reaches a balance of sweetness and tartness that is pleasant to you, the kombucha is ready to bottle.
5. Gently set aside the scoby, along with one cup of the liquid, for a subsequent batch. Pour the kombucha (straining using a coffee filter or plastic sieve, if desired) into bottles using a small funnel. Leave about a half inch of head room in each bottle. Your fermented kombucha is now ready to drink. 

Ìý±·´Ç³Ù±ð²õ

• Refrigerate to stop fermentation and carbonation, and consume your kombucha within a month.
• For flavoured kombucha, before bottling infuse the kombucha with flavorings (eg pineapple juice, mint leaves, grated fresh ginger) for a day or two in another covered jar, strain, and then bottle.

The post Is kombucha good for you? appeared first on ÌÇÐÄVlog.

Chia seeds found their way onto our supermarket shelves around 10 years ago. Their arrival came with a great deal of chatter about the enormous health benefits locked inside the tiny seeds. 

Around this time, kale was becoming a staple in the fridge of the health-conscious and chia seeds had some stiff competition with the emergence of other superfoods, such as acai berries, goji berries and wheatgrass. 

But while barely anyone’s suffering through morning wheatgrass shots anymore, it seems chia seeds have endured. 

They’re still finding their way into our ready-made snacks, such as health bars, breads, microwaveable rice, breakfast pods and cereals. 

And they’ve lost no favour as a whole ingredient, either, as we happily add them to our breakfast smoothies, yoghurt, and baked goods. 

So what’s given chia seeds an edge in the ever-changing realm of superfoods? And do they really deserve their superfood status?

What are chia seeds?

Chia seeds are derived from the desert plant Salvia hispanica L, a member of the mint family and native to Central America. Reportedly first used by the Aztecs, chia is sometimes labelled as an ancient grain, joining the likes of quinoa, amaranth, kamut, freekeh and spelt. 

These versatile black or white seeds can be eaten raw or added to dishes. And although tiny, they’re said to pack a hefty nutritional punch. 

Along with quinoa and amaranth, chia has also been classed as a ‘pseudocereal’ – a non-grass plant whose seed can be ground into flour and otherwise used as cereal. 

When the Aztec civilisation disappeared, so did chia. Now one of the world’s biggest chia producers is right here in Australia, in the Kimberley region of northern WA.

Are chia seeds good for you?

There’s a lack of definitive evidence for many of the health claims around chia seeds. With this in mind, it’s best to include chia seeds as a part of a balanced diet to ensure you’re gathering daily sources of fibre, fats, protein and nutrients from a range of foods.

“There aren’t many published studies on the health benefits of consuming chia seeds, and much of the available information is based on animal studies, or human studies with a small number of research participants,” warns Charlene Grosse, accredited practising dietitian and spokesperson for the Dietitians Association of Australia. 

Chia seeds and omega-3

Chia seeds do have an unusually high content (18%) of omega-3 fatty acids. These are a group of essential fats that are important for heart health and brain function. But of the 30% total fat found in chia seeds, more than half is alpha linolenic acid (ALA), which is the plant form of omega-3. 

However, you can’t always take the marketing of chia at face value. Claims the product has more omega-3 than salmon – while possibly accurate – doesn’t give the full picture, as the form of omega-3 in marine sources, such as seafood and algae, is more readily used by the body. However, if you’re not a fish-eater, chia is a good source of omega-3.

Fibre-friendly chia

Chia seeds are a great way to boost your daily fibre intake as they have an outstanding fibre content. Chia has around 30% dietary fibre, which is higher than that of flaxseeds (linseed) or sesame seeds, and works out to be about 10g in 2 tablespoons (which would make a significant contribution to the 25–30g Australians are recommended to consume daily). 

Pack a protein punch with chia

These little seeds are also an excellent source of high-quality protein making them a great addition to a vegetarian or vegan diet. They’re also extremely high in calcium – at 631mg per 100g, this is five times the level in milk. 

Or, put another way, just 3 tablespoons of chia seeds has as much calcium as a glass of milk (although it may not be so readily absorbed). In any case, chia seeds are a good source of calcium for the lactose intolerant or vegan among us.

Mineral and antioxidants in chia seeds 

Chia is also a source of other important minerals including iron, phosphorus, magnesium, vitamin B1 and B3, and zinc. The seeds also have a high antioxidant content, shown to fight the production of free radicals that lead to inflammation and disease.

Chia for cardiovascular health

There has been limited research with mixed results on whether including chia seeds as part of a healthy diet may help improve cardiovascular risk factors, such as lowering cholesterol, triglycerides and blood pressure.

Eating chia seeds for weight loss

Although chia has been spruiked as a tool for weight loss, these claims are minimally researched and yet to be proven. The claim that chia helps you to feel fuller for longer is likely more valid, due to the seeds’ high fibre and protein content, which in theory, makes you less likely to overeat.

So, are chia seeds a superfood?

Given these impressive nutrition credentials, it’s not surprising that chia is commonly spruiked as a superfood. Eating chia as part of a nutritionally balanced diet will certainly do you no harm and will likely give great benefits.

Chia can potentially help to improve joint, heart and brain health; help achieve weight management; and provide longer-lasting energy, among other benefits. 

It’s also a great way to help fill nutritional gaps for vegans, vegetarians, and people who have restricted diets and/or food intolerances.

How to eat chia seeds

Perhaps the reason chia seeds have survived beyond a fad is down to their flexibility. 

For the range of touted health benefits per serve, they’re fairly easy to incorporate into your daily menu. 

Add just a few tablespoons to water, yoghurt or coconut milk and you’ve boosted your daily fibre and protein quotas. 

Here are a few ideas to kickstart your chia consumption.

How to make chia pudding

Chia puddings are one of the most popular ways to enjoy chia as the seeds absorb liquid quickly, swelling to create a pudding-like consistency. 

Puddings are simple to make and you can add a range of flavours, fruits and other ingredients to suit your tastes. 

Make them as indulgent or wholesome as you like, adding anything from chocolate to yoghurt. 

Try adding 2 tablespoons of chia to half-a-cup (125ml) of your chosen liquid, such as coconut milk, almond milk or cow’s milk. 

As chia seeds have a very mild, nutty flavour, you may like to add honey or maple syrup, spices such as cinnamon, vanilla and nutmeg, and chopped seasonal fruit to pump up the excitement factor. 

Sprinkle with slivered almonds or toasted coconut and pop in the fridge for up to three days. 

Chia puddings are great for breakfast, a snack, or healthy dessert: you can make a batch in individual glass jars and simply grab one from the fridge as you head off to work.

How to add chia to smoothies and drinks

From smoothies to detox drinks and even iced teas, add chia seeds to your beverage of choice for a little crunch and nutritional punch. 

A good ratio to begin with is 3 tablespoons of chia seeds to 2 cups (500ml) of liquid. You could use 1 cup of your favourite juice combined with 1 cup of water, or even herbal tea. 

Play around to find the consistency you like best, from watery to almost gel-like, by adding more chia or liquid.

Add chia to baked treats

Give your baked treats a boost of the good stuff by adding chia seeds to everything from banana bread to biscuits. 

Depending on your preference, you can either choose to leave the seeds whole or grind them to a powder. 

This is purely a textural choice, as the benefits of chia remain the same either way. 

Try adding a tablespoon of chia to your favourite cake batter, pancake mix, cookie dough, or make chia the star of your energy bars.

Are chia seeds gluten-free or vegan?

Yes. The great thing about chia seeds is that they’re easily incorporated into most diets, whether you’re gluten-intolerant, vegetarian or vegan. And whether you choose black or white seeds, there’s no difference to nutritional benefit or flavour. As chia seeds become quite gelatinous when added to a liquid, they’re even suitable to use as an egg substitute in baking – an added plus for vegans.

Chia oil vs chia seeds

Chia seed oil can be consumed or used topically as a beauty product. The Chia Co make a cold-pressed oil that can be used to make a salad dressing or drizzled over roasted vegetables and soups. It has a mild, unobtrusive flavour and is a good way to add healthy oil to a meal. However, it’s not great to heat, so don’t start stir-frying with it. 

When it comes to beauty, there are a dizzying array of chia oils available all touted to improve your skin tone and appearance. Beauty brands spruik chia oil to help fight inflammation, dryness and even ageing, but research remains thin on the ground for now.

Should we be eating more chia?

Some people can certainly benefit from eating more chia. “For those needing to increase their daily fibre and/or omega-3 intakes, consuming chia as part of a healthy balanced diet can be a way to achieve this,” says Grosse. 

For people eating strict vegetarian (or vegan) diets in particular, for whom nuts and seeds play an important role as an alternative to meat, fish and eggs, chia’s fat profile, protein and calcium content make it a valuable option. Chia ticks some nutritional boxes, and its versatility is a bonus. But for most of us, the main benefit of including chia in our diet is to increase variety and add to the range of nutrients we consume.

Where to find chia seeds

Products with added chia are readily available in supermarkets. If it’s the omega-3 you’re after, the ones we checked out that mention omega-3 on their packaging are all reasonable sources, containing at least 200mg of ALA per serving. 

It’s a good idea to check the label, as chia may appear in the name of a product, but the quantity of omega-3 doesn’t rate a mention on the label. This makes us wonder if it’s in there in any significant quantity. 

While there are reasons other than nutrition for including chia in food – texture, for example – be aware that its addition to packaged foods can be a marketing ploy to cash in on the “health halo” of so-called superfoods. 

You can find whole seeds for adding to your own recipes at most supermarkets and health food stores. You’ll find a vast catalogue of chia seed recipes on the internet, from salads to muffins, pizza bases to jams. 

The post Chia seeds – superfood or fad? appeared first on ÌÇÐÄVlog.

On this page:

• What even is apple cider vinegar?
• Claim 1: it aids weight loss
• Claim 2: it lowers blood sugar levels
• Claim 3: it's high in potassium
• So should I be drinking it?

But does it really work? Is it worth trying to get down a grimace-inducing shot before brekky all in the name of general health? Or is apple cider vinegar – a bit like its mate coconut oil – just another “superfood” that isn’t so super when you take a closer look?

What even is apple cider vinegar?

In the last year or so the wonders of ACV – that’s apple cider vinegar to those of us who aren’t in the superfood biz – have been espoused everywhere from Reader’s Digest and ‘Dr. Oz’ TV segments to health and diet articles on social media. Even friends and associates have been sharing their tales of knocking back acidy shots of the stuff in the name of weight loss, appetite suppression and controlling sugar cravings.

Unlike white, red wine or even black vinegar, apple cider vinegar is made out of fermented apples. Apples are chopped up, covered with water and left until the natural sugar ferments and forms ethanol. The bacteria then converts what is essentially alcohol into acetic acid and there we have what is known as apple cider vinegar.

Its distinctive cloudy-brown colour is due to it being unstrained and containing strands of protein material often nicknamed “the mother”, which is a mix of proteins and bacteria that look a bit like cobwebs floating in the liquid (not unlike the scoby you’d find in kombucha).

And just like kale, coconut water and coconut oil there is nothing new about apple cider vinegar either – it’s been around for a long time and was a popular ingredient in folk medicine for centuries. This might go some way towards explaining some of the medical miracles it’s meant to provide. Nutrition scientist Dr Tim Crowe says he’s not surprised at all that ACV is back in vogue.

What are the health claims?

For such a humble bottle of brown fluid (that admittedly tastes pretty nice in a salad) there are plenty of health claims surrounding this product. Some are pretty grand – a quick Google search reveals it “can reduce the risk of cancer” while other claims are that it “fades bruises” and “gets rid of dandruff”. We also found online articles claiming apple cider vinegar can kill head lice and give you more energy, but the three most common claims that get peddled around are that apple cider vinegar can help with weight loss, control blood sugar and be a good source of potassium.

We decided to take a closer look.

Claim 1: it aids weight loss

While knocking back a serve of vinegar sounds a little less than tasty, it’s an easier solution to weight loss than the hard work of diet and exercise. The bad news is that evidence of apple cider vinegar helping with losing weight is as murky as the liquid in the bottle.

The mass of claims that a shot of ACV will blast belly fat and reduce hunger pangs has actually come from just one or two small scientific studies with less than stellar outcomes.

One study from Japan showed that a group of overweight men and women who drank two ACV drinks a day saw their weight fall by just one kilo over a period of three months.

In the UK, another study explored whether taking vinegar can work as a natural appetite suppressant. The subjects of the study were offered a pleasant-tasting vinegar drink, a not-so-nice vinegar drink or a non-vinegar drink. Those who had the vinegar drinks reported feeling slightly nauseous afterwards, which not surprisingly, dampened their appetite. Even less surprising is that the horrible-tasting drink had the greatest effect on reducing appetite.

Claim 2: it lowers blood sugar levels

Another claim that is hard to miss is that apple cider vinegar will reduce blood sugar and insulin levels.

There have been a few studies examining the effect that apple cider vinegar can have on blood sugar. One small study saw volunteers adding vinegar to their meals, which did help reduce glucose and insulin levels. Another study found that people with type 2 diabetes were able to reduce the rise in blood glucose by adding vinegar to their meals, although this was only effective with high glycaemic carbohydrates.

According to Crowe, here’s the kicker: “Helping improve blood sugar is the only claim that is supported by reasonable evidence and it does this because vinegar slows down the digestion of carbohydrates by reducing the activity of carbohydrate digesting enzymes. But so does any old vinegar – there’s nothing special about ACV.”

Claim 3: it’s high in potassium

It just isn’t.

We looked at a couple of popular brands of apple cider vinegar and several didn’t list potassium in the ingredients at all. The well-known brand Braggs is labelled as containing 11mg of potassium per serve (which is a tablespoon). As the recommended dietary intake of potassium is 2800mg per day for women and 3800mg per day for men, you would have to chug litres of the stuff to get anywhere close to that target.

So if you think you need to up your potassium you’d be far better off eating a banana or a potato instead (and skip the coconut water).

So should I be drinking it?

Apart from it making a nice salad dressing or even working as a floor cleaner, there aren’t any compelling health reasons to be taking apple cider vinegar in shot, diluted or even pill form.

And beyond that, there are actually some pretty compelling health reasons NOT to be doing it, too.

Despite claims that apple cider vinegar can actually help whiten teeth or improve bad breath, Professor David J Manton of the Melbourne Dental School says apple cider vinegar is bad news for your pearly whites.

He says apple cider vinegar contains acetic acid and has a pH of around three, therefore it can dissolve the tooth structure when it comes into contact with the teeth. He says frequent consumption can dissolve tooth enamel completely and expose the second softer layer of tooth which is called the dentine. “If the erosion is severe, this can lead to the need for extensive and expensive dental care,” he says.

So is there any ‘safe’ way of consuming apple cider vinegar? According to Manton, if the vinegar is diluted and you use a straw to keep the fluid away from your teeth then it could be better. But as he points out, when there is little evidence to show that apple cider vinegar has any health benefits, “Why would you bother?”

Hard to swallow

If you’re still tempted to try shots of apple cider vinegar – – here’s another downside. You can damage other parts of your body drinking this stuff straight. Crowe says there have been cases where people who have drunk apple cider vinegar neat have scalded their oesophagus, while others have been left with a sore throat (which is ironic as it’s often touted online as being a good treatment for exactly that).

Here at ÌÇÐÄVlog we recently priced apple cider vinegar compared to white vinegar and found that on average, apple cider vinegar was $5.50 per two litres while white vinegar came in at just $1.20 for two litres.

If you love the taste it might be worth the spend, but if you’re buying it for the health benefits you really are just wasting your money.

The post Apple cider vinegar appeared first on ÌÇÐÄVlog.