Flaxseed instead of chia: Alternatives to exotic superfoods
Apart from nutrition, carbon footprint is a factor to be considered when choosing cooking ingredients
So-called “superfoods” may be packed with vitamins and nutrients, but they’re often anything but super when it comes to your carbon footprint. Many of the berries, seeds and dried fruits marketed as superfoods aren’t local and have to be shipped or flown in from thousands of kilometres away. This applies to the many consumers in Europe who eat chia seeds, avocados and goji berries — all foods likely to drive up your carbon footprint.
But there are always local alternatives to superfoods — and not just for sustainability reasons. “Exporting exotic superfoods often makes them more expensive and less available for the local population,” says Sonja Pannenbecker, a Food and Nutrition Advisor at the Consumer Advice Center in Bremen, Germany.
“Replacing chia seeds with flax is a classic,” says Pannenbecker. According to the nutrition expert, flaxseeds contain slightly more Omega-3 fatty acids than chia seeds. The protein content of flax seeds is also higher, at 29 grams per 100 grams. Chia seeds contain 22 grams of protein.
Both kinds of seeds can be used in a similar way in the kitchen, for example as an ingredient in breads or ground in muesli or yoghurt. Like chia seeds, flaxseed can also be used to give a different spin to overnight oats for breakfast: Grind the seeds (if still whole), mix with milk and leave to thicken overnight in the refrigerator — that’s it.
However, not all flaxseed will be grown near you, and according to Pannenbecker, it’s not that easy to determine the origin. This is because it does not have to be indicated on the packaging of the flaxseeds.
Goji berries are another popular superfood still seen as exotic in many Western countries. “There are now small areas in Europe where they are grown,” says Pannenbecker. It’s also possible to grow the red berries in your own garden.
Nevertheless, the dried goji berries you find in shops are usually imported.
Local berries, such as blackcurrants or sea buckthorn that grow in parts of Europe and Asia, are better for the environment. For health reasons they are better eaten fresh than dried or processed, as the Vitamin C content is significantly higher. It should also be noted that dried fruit contains a comparatively high amount of sugar. While 100 grams of dried goji berries contain 22 grams of sugar, the same amount of fresh blackcurrants contains only 6 grams.
But not every superfood can be replaced so easily. An example of this is the avocado, which many like on their toast for breakfast. Like avocados, walnuts offer valuable polyunsaturated fatty acids. But they’re not great for mashing and spreading on your toast or making guacamole, so here’s the solution: Buy in moderation. If you don't put a bag of avocados in your shopping trolley every week, you might appreciate and enjoy them more on those rare weeks where you do. —