Madalena Pierangelino,
Marketing Intern
We’ve all seen it – ads and
articles naming the latest and greatest diet supplements to lose weight and be
fit. “A scoop of this and you will lose 10 pounds!” is all too prevalent in the
marketing world of weight loss. Chia seeds are one product on the rise, along
with other ambiguous plants and powders. But, should you actually be using
these marketed substances just because Dr. Oz endorses them? Supplements can be
extremely beneficial and perhaps even necessary. However, you should know the correct
uses and doses of each before you pour countless scoops into your morning
protein shake.
Here is a little break down
of the most popular and revolutionary products on the market today: Chia seeds,
flax seeds, hemp seeds, wheat germ, wheat grass, and whey protein. See where
they come from, their nutritional benefits and the right portions to consider
including in your diet.
Chia seed
Although chia may be more
famous for its role as the Ch-Ch-Ch-Chia! Pet that we all owned in the fourth
grade, it has actually been around for much longer. The Aztecs were the first
to grow chia to use as a medicinal herb (R. Bourne, Ph.D.) Now, it is one of
the trendiest additions to smoothies, meals, and well, everything. The white,
black, or dark brown seeds are wholegrain, gluten-free and tasteless– eat them
raw, sprinkle them on salads and ice cream, or blend in a smoothie. The soluble
fiber creates a sort of jelly-like substance when mixed with water, milk or
other liquids that serves as a replacement for butter in recipes or makes
pudding. The idea is that the thick gel will expand and make you feel full,
causing you to eat less and slowing digestion. The seeds also contain extreme
amounts Omega-3 fatty acids, which protect against inflammation, arthritis, and
heart disease. Protein, calcium and phosphorous are other notable vitamins and
nutrients found in this superfood, as well.
Since one-ounce packs a
powerful 11 grams of fiber, 5 grams of Omega-3s, 4.4 grams of protein and 137
calories, the recommended dosage is 3 tablespoons per day. You don’t want to
eat much more than that, because they are high in calories and too much may
lead to stomach pain. To purchase chia seeds, visit stores like Whole Foods
($8.99), go online at Amazon.com
($6.25) or check the supplements section at various vitamin shops.
Flax seed
Flax seeds are very similar
to chia seeds in that they have a high Omega-3 and fiber content, but flax must
be blended in order to digest. They have a toasty flavor and have been said to
help lower cholesterol. They also provide a good source of lignans, which act
as antioxidants. Pastry-lovers incorporate the seeds into baked goods, using
them as a partial substitute for flour in recipes for waffles, muffins or
breads.
Flax flavor can also be masked in dark sauces, yogurt, or smoothies. The
suggested dose is 1-2 tablespoons daily.
While flax seeds may lack
the variability that chia seeds have, they make up for in cheapness and
accessibility. When choosing between the two, it comes down to personal
preference. Try each one to see which flavor and texture your taste buds
prefer. You can grind flax seeds yourself or buy them already ground at most supermarket
chains like Whole Foods ($2.75) or online at Amazon
($3).
Hemp seed
The hemp seed’s history
began in China 6,000 years ago, when the Chinese discovered the nutritional
benefits of the infamous Cannabis plant (Napoli, Jessica, Hemp.com). The seed
then traveled to Europe and was made into hemp butter. Although hemp seeds have
zero drug-like properties, Cannabis is still illegal to grow in the U.S., so
the supply generally comes from Canada.
Hemp is ideal for
vegetarians and vegans, because it consists of all of the essential amino
acids, making it an invaluable protein source. The protein found in hemp is
actually double that of flax seed. And it contains three times the amount of
Vitamin E that flax has. It is very easily digestible and not genetically
modified. The essential fatty acids hemp holds are mainly Omega-6s, which are great
for the hair, skin, nails, metabolism, bone health and the reproductive system.
You can purchase hemp in a
variety of forms – hemp oil, hemp powder, or hemp protein – but it is most
commonly ground into a powder to put in smoothies and shakes as an extra boost.
Two tablespoons a day is plenty, which will give you 6 grams of fat, 2 grams of
fiber, and 5 grams of solid protein. The only drawback of the hemp seed is that
it is almost exclusively available on the Internet
($16).
Wheat germ
Don’t let the word “germ”
deter you from eating this nutrient-filled food. Wheat germ is actually the nutrient-filled
embryo of a wheat kernel meant to nourish a new wheat plant. However, it is
removed from wheat in the refining process in order to increase bread and flour
shelf life, so we are forced to add wheat germ to our diets in other ways.
Sprinkle wheat germ into
your breakfast (like yogurt) or any meal to add a little crunch. Just two
tablespoons is 60 calories, consisting of 9 grams of carbs, 4 grams of protein,
2 grams of fiber, and 2 grams of sugar. Plus, you get the added benefits of vitamin
B and E, phytosterols to lower cholesterol, Omega-3 fatty acids and various
minerals like zinc, magnesium, and calcium. If you are lacking variety in your
diet, wheat germ is a wise addition. It is available at almost all supermarkets
and of course online
($7).
Wheat grass
Wheat grass is in fact pure
grass, and it tastes like grass, too. However, I have tried it myself and it is
not half bad. It is most commonly cut and juiced on the spot then taken as a
wheat grass “shot”, but also comes in powder form. Although not all benefits
are scientifically proven, it is extensively believed to improve health in many
ways that flax and chia seeds cannot. One unique property is chlorophyll, which
is a natural healer that rebuilds red blood cells, purifies the liver and
neutralizes toxins in the body. Because of the large amount of enzymes, it is also
said to stimulate your metabolism and clear your digestive system.
Wheat grass outshines other
green vegetables like spinach and broccoli in nutrients. One scoop contains a
mere 15 calories, 1 gram of protein, 0 sugars, and over 90 vital nutrients and
minerals. If you can get past the grassy taste, wheat grass could be a very
beneficial addition to your diet. Buy wheat grass shots at juice bars like
Jamba Juice ($2.99), or buy wheatgrass powder online from Vitamin Shoppe ($20.99) or Amazon
($18).
Whey protein
Originally, whey was a waste
discarded by cheese manufacturers. Now, it is a ubiquitous protein product used
by body builders and young adults alike. So does that mean you should use it,
too? Whey protein can have significant health benefits, but could also lead to
some annoying complications.
Whey protein is known as a
complete protein, meaning it has all 9 essential amino acids. When taken with
food, it slows digestion and promotes protein synthesis to build muscle. When
taken alone, especially directly before or after workouts, it can significantly
increase muscle size. No worries, you will not turn into a bodybuilder unless you take high
amounts and work out!
The risks associated with
whey protein are indigestion, bloating, gas, cramps and fatigue. The amount of
whey you should eat strongly depends on your lifestyle and diet. For an
on-the-go diet, whey protein can be a fast protein source; for vegetarians, a protein
replacement; for workout enthusiasts, large amounts can increase muscle mass. One
scoop of flavored whey protein powder usually contains about 100 calories. Make
sure to correctly allocate the protein to fit into your recommended daily
calorie intake so you don’t overdo it. Retail stores like Target
($19.99) or Wal-Mart
($15.98) sell tubs of whey protein and it is also available online at the store
websites or Amazon
($15).
Making a Decision
So, what’s the final
verdict? It seems that even though these health products may be overly commercialized,
each seed, plant and protein listed above really does provide vital health
benefits. It can be very difficult to incorporate all the necessary vitamins
and nutrients into a college diet, so after analyzing all of the pros and cons,
judge for yourself what product might be the best fit for a more-fit you.
Visit our Pinterest board for tons of recipes!
Sources:
"7
Good Reasons to Start Eating Chia Seeds." Nuts.com. N.p., n.d. Web.
03
Bourne,
R. "Chia Seeds: An Ancient Super Food for Today's Health Conscious
Consumer." Yahoo. N.p.,
7 May 2007. Web. 03 Nov. 2013. http://voices.yahoo.com/chia-seeds-ancient-super-food-todays-health-329631.html.
Napoli,
Jessica. "Hemp – Alot of Nutrition in a Tiny Seed." Hemp.com.
N.p., n.d.
Web. 03 Nov. 2013. http://www.hemp.com/2010/04/hemp-alot-of-nutrition-in-a-
tiny-seed/.
Sugar,
Alana. "A New Take on Ancient Seeds." Whole Foods Market.
N.p., 4
June 2012. Web. 03 Nov. 2013. http://www.wholefoodsmarket.com/blog/whole-story/new-take-ancient-seeds.
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