Welcome back to our beloved Chia Diary series!
As we navigate the complex landscape of perimenopause, finding foods that satisfy our cravings while supporting our wellbeing becomes essential.
Entry 25 in our Chia Diary Series, combines the rich indulgence of chocolate with the scientifically-proven hormonal support properties of chia seeds—creating brownies that taste like pure decadence but work quietly behind the scenes to support your cortisol response and insulin sensitivity during this transformative life stage.
The Hidden Hormone Heroes: Fresh Research on Chia Seeds
While we’ve explored many benefits of chia seeds throughout our series, exciting new research has uncovered additional ways these tiny powerhouses support hormonal health, particularly for women 35+ navigating perimenopause and beyond.
Cortisol Regulation: Your Stress Response Ally
Groundbreaking animal research published in PMC shows that chia seed supplementation resulted in significantly lower saliva cortisol concentrations compared to control groups during stressful situations. The study found that feeding chia seeds (high in omega-3 ALA) resulted in decreased saliva cortisol concentrations, providing compelling evidence for chia’s stress-supporting properties.
For women in perimenopause, when cortisol dysregulation can intensify hot flashes, sleep disruption, and mood fluctuations, this cortisol-supporting effect becomes particularly valuable. The omega-3 fatty acids in chia seeds help reduce inflammation, which plays a significant role in hormonal stress responses.
Insulin Sensitivity Enhancement: Beyond Blood Sugar
Chia seeds boost insulin sensitivity, important for managing blood sugar issues, making them particularly beneficial for women with PCOS or those navigating perimenopause when insulin resistance often increases. Balanced blood sugar keeps insulin in check, which directly impacts how other hormones behave—especially in women with PCOS or thyroid issues.
Omega-3 Conversion: Postmenopausal Advantage
Remarkable research from University of North Carolina and Appalachian State reveals that postmenopausal women supplemented with 25g/day milled chia seeds for 7 weeks experienced a 138% increase in blood ALA levels and a 30% increase in EPA blood levels. This exceptional conversion rate suggests that women in hormonal transition may be uniquely positioned to benefit from chia’s omega-3 content.
Estrogen Metabolism Support: Natural Detoxification
Chia’s soluble fiber aids in flushing out excess hormones—especially estrogen—through digestion, helping prevent hormone build-up that’s often behind PMS symptoms or hormonal acne. This fiber-mediated estrogen clearance becomes increasingly important during perimenopause when estrogen levels fluctuate dramatically.
The Brazil Nut & Selenium Connection
Our recipe includes Brazil nuts, which perfectly complement chia’s hormone-supporting properties. Research published in PubMed demonstrates that Brazil nuts are nature’s richest source of selenium—just one Brazil nut can provide 68-91 micrograms of selenium. Meta-analysis research confirms that Brazil nut consumption significantly increases plasma selenium levels and enhances glutathione peroxidase (GPx) activity.
Selenium supports thyroid function because:
- Thyroid tissue has the highest concentration of selenium in the body, required for T3 hormone production
- Studies show that selenium deficiency is linked to higher rates of thyroid diseases including hypothyroidism and thyroiditis
- Research indicates that people with low selenium levels have significantly higher rates of thyroid disorders
For women in perimenopause, when thyroid function often becomes less efficient, this selenium support becomes crucial for maintaining energy, metabolism, and mood stability.
Why Chocolate Makes This Even Better for Perimenopause
The cacao in our brownies isn’t just for flavor—it’s functional nutrition designed for this life stage:
- Magnesium: Supports over 300 enzymatic reactions, including hormone production, and helps combat perimenopause-related sleep issues and muscle tension
- Flavonoids: Research shows these compounds reduce inflammation and support cardiovascular health—crucial during perimenopause when heart disease risk increases
- Natural mood elevators: Can help with perimenopausal mood fluctuations and provide gentle energy support
- Antioxidant protection: Helps combat the increased oxidative stress that occurs during hormonal transitions
Watch the IG Recipe Reel Video Here
Mocha Fudge Chia Brownies
Ingredients
- 1/2 cup maple syrup
- 1/3 cup coconut oil melted (or melted ghee or butter)
- 2 large eggs
- 1 teaspoon vanilla extract
- 2 oz strong brewed coffee cooled, or 1 two espresso powder or omit if you do not like coffee
- 3/4 cup cacao powder unsweetened
- 1 scoop chocolate protein powder optional, for added protein
- 3/4 cup almond flour
- 1/4 teaspoon sea salt
- 1/4 teaspoon baking powder
- 1/8 cup chia seeds
- 1/8 cup dark chocolate chips 70% cacao or higher
- 1/8 cup Brazil nuts roughly chopped
Optional Icing! See Notes for Link
Instructions
- Preheat & Prep: Preheat oven to 350°F (175°C). Line an 8x8 inch baking pan with parchment paper.
- Mix Wet Ingredients: In a large bowl, whisk together melted coconut oil, maple syrup, eggs, vanilla, and cooled coffee until smooth.
- Combine Dry Ingredients: In a separate bowl, sift together cacao powder, almond flour, protein powder (if using), baking powder, and salt.
- Create the Batter: Gradually fold dry ingredients into wet ingredients until just combined. Stir in chia seeds.
- Add Texture: Fold in chocolate chips and chopped Brazil nuts
- Bake to Perfection: Pour batter into prepared pan, smoothing the top. Sprinkle remaining nuts and chocolate chips on top. Bake for 25-30 minutes, until a toothpick inserted in center comes out with a few moist crumbs.
- Cool & Serve: Allow to cool completely in pan before cutting into 16 squares.
Notes
- Calories: 185
- Protein: 4g (6g with protein powder)
- Fat: 12g
- Carbohydrates: 18g
- Fiber: 3.5g
- Omega-3 ALA: 400mg
- Selenium: 35mcg
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Disclaimer: This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information provided should not replace professional medical advice. Please consult with your healthcare provider before making any changes to your diet or supplement routine, especially if you have existing health conditions or are taking medications. Individual results may vary.
References:
- Jin F, et al. (2012). Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods Hum Nutr. 67(2):105-10. PMID: 22538527
- PMC. Effects of Diets High in Unsaturated Fatty Acids on Socially Induced Stress Responses in Guinea Pigs. PMC4281161
- Li Y, et al. (2020). The effect of Brazil nuts on selenium levels, Glutathione peroxidase, and thyroid hormones: A systematic review and meta-analysis. Journal of King Saud University.
- Ventura M, et al. (2017). Selenium and thyroid disease: from pathophysiology to treatment. Int J Endocrinol. PMID: 28348591
- Stockler-Pinto MB, et al. (2015). Effect of selenium supplementation via Brazil nut on thyroid hormones levels in hemodialysis patients. Nutr Hosp. PMID: 26545554
- Khalid W, et al. (2022). Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. PMC9834868
- Baker EJ, et al. (2017). Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. PMID: 28778332
- Ervin SM, et al. (2019). Gut microbial β-glucuronidases reactive estrogens as components of the estrobolome. J Biol Chem. PMC6316875
- DiNicolantonio JJ, et al. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica. PMC5637834
- DiNicolantonio JJ, et al. (2015). Magnesium is a cofactor in >300 enzymatic reactions. PMC4455825
- Sesso HD, et al. (2022). Effects of cocoa flavanols on risk factors for cardiovascular disease. Asia Pac J Clin Nutr. PMID: 18296357
- Steinberg FM, et al. (2003). Cocoa and chocolate flavonoids: implications for cardiovascular health. J Am Diet Assoc. PMID: 12589329