Losing weight could be arduous and challenging. People often think about what recipes they could try to make their weight loss journey more fun and intriguing. Here enters “superfood” chia seeds that will not only make your recipes scrumptious but also will support your weight-loss drive. These amazing seeds are loaded with imperative nutrients like Omega-3 fatty acids, calcium, potassium, and magnesium. Chia seeds come up with three grams of protein and five grams of hunger-suppressing fiber per tablespoon. Chia seeds for weight loss could be the appropriate choice for food aficionados as they digest slowly when you add these seeds to your favorite beverages.
Many people prefer to eat chia seeds for weight loss. In this article, we are going to unravel the science behind this claim.
Chia Seeds Benefits for Weight Loss
Chia seeds are loaded with protein and fiber. Both of these ingredients give you a feeling of fullness by suppressing your appetite. Moreover, one serving of chia seeds contains only 138 calories. Thus, chia seeds are a low calorie and nutrient-dense snack that will certainly subdue your hunger.
A small study was conducted in 2014 on 26 participants. Some of the participants consumed 35 grams of chia flour a day, while others ate a placebo. After 12 weeks, the researchers noticed a striking weight loss among people who consumed chia seeds. The participants who were obese at the beginning of the study lost more weight as compared to those who were less overweight initially.
Moreover, chia group people who had unusual levels of cholesterol at the beginning of the study showed meaningfully improved levels at the end. The chia flour reduced the levels of overall cholesterol and enhanced the level of HDL (‘good’) cholesterol.
Are chia seeds good for weight loss?
Another study was performed to evaluate how chia seeds promote weight loss in people who have type-2 diabetes. Nearly 77 people participated who were either overweight or had obesity.
All the participants consumed a calorie stringent diet for 6 months. One group consumed Salba chia daily, while the other group took an oat bran-based control food.
The participants who didn’t take chia seeds lost 0.3 kilograms or 0.66 pounds (lb), on average. But those who consumed chia seeds lost an average of 1.9 kg or 4.19 lb. Both studies have proved that chia seeds help in weight loss on their own. They are extremely beneficial for weight loss in people who follow a low-calorie diet. But more extensive and better-designed studies are required to evaluate the benefits of chia seeds in weight loss.
Chia seeds are flooded with many robust nutrients. One serving of chia seeds contains the below-mentioned minerals:
- Calcium: 179 milligrams (mg)
- Magnesium: 95 mg
- Iron: 2.19 mg
- Potassium: 115 mg
Best Time to Drink Chia Seeds for Weight Loss
You can consume chia seeds in the morning with a glass of water. This will boost your digestion and improve bowel movement.
Health Benefits of Chia Seeds
Chia seeds are rich in antioxidants and a powerful source of omega-3 fatty acids. Several medical studies have claimed that omega-3 fatty acids are beneficial in minimizing the risk of depression, inflammatory bowel disease, and childhood allergies. Omega-3 fatty acids are beneficial in lessening the risk of heart disease.
Research related to the potential benefits of chia seeds is still in its nascent stage. More clinical trials are required to establish the benefits of chia seeds on your health.
Chia seeds offer an array of health benefits:
- Minimize swelling due to its antioxidant content
- Controls your blood sugar control and thus, they are beneficial in managing diabetes
- Improve your bowel movement and give you relief from constipation
- Reduce blood pressure
- Due to their omega-3 content, chia seeds prevent blood clots
- Enhanced the levels of HDL cholesterol
How to incorporate chia seeds into your diet?
Some people prefer to eat raw chia seeds as they like the taste. But people who want to eat larger quantities of chia seeds can include them in several recipes.
- Add one tablespoon of chia seeds to your breakfast smoothie
- Sprinkle chia seeds on the top of your favorite salads
- Prepare food with chia flour
- Prepare chia seed drink for weight loss
- Add chia seeds into a glass of water and then, drink it or you may add honey, lemon, or fruit juice to enhance the flavor
- Prepare delicious chia seed pudding by adding the seeds into milk or yogurt and keep it overnight to thicken
The Bottom Line
Chia seeds are beneficial in losing weight, but they can’t be a substitute for a wholesome diet and exercise. People who want to lose weight desperately should incorporate chia seeds into their diet.
How long does it take for chia seeds to help you lose weight?
A Brazilian study was published in 2015 in Nutrition Hospitalaria on 26 men and women who were overweight or had obesity. At the end of the study, it has been revealed that participants who consumed 35 grams of chia seeds regularly for 12 weeks observed a significant weight loss.
Can chia seeds burn belly fat?
Chia seeds alone are not sufficient in burning fat; they encourage weight loss if you follow a calorie-restricted diet and perform exercise daily.
Who should avoid chia seeds?
Chia seeds belong to the mint family. People who are allergic to mint, sesame, or mustard seeds should discard chia seeds.
Do chia seeds affect periods?
Chia seeds are effective in controlling hormonal problems such as insulin sensitivity, metabolic syndrome, irregular periods, acne, and mood swings.
Are chia seeds good for skin?
Since chia seeds are loaded with vitamin A, vitamin C, iron and potassium, hence you should consume them regularly to improve the radiance and elasticity of the skin.