Let’s talk about Salvia hispanica. We dropped the scientific name of Chia Seeds because we’re going to discuss the science behind the benefits of chia seeds for weight loss, among others. So, stay tuned.
You may have come across this viral TikTok where a girl shares her chia seeds nutrition recipe with everyone. In the video, she told viewers to add 1 tbsp of chia seeds to a regular glass of water and drink it 30 minutes prior to meals. The benefit? You will feel less hungry (and probably eat less later). The video has gained over 18 million views and uncountable shares. Many even claimed in the comments that the recipe was indeed helpful in their journey to a healthy lifestyle.
One more user shared her views, saying chia seeds have several health benefits and even recommended a chia seed intake per day for weight loss to enhance your digestion and bowel function. Data from the U.S. Department of Agriculture (USDA) supports these facts, saying that chia seeds are a powerhouse of fibers, proteins, antioxidants, and minerals.
Many studies revolve around the weight loss perks of chia seeds. A study published in Food Research International on rats revealed that those who consumed chia seeds lost more visceral fat than rats who didn’t. Another review released by the Journal of Medical and Health Sciences in 2023 claimed that when you combine chia seeds with low-calorie food, it may help in significant weight loss.
This article explores the top enticing benefits of chia seeds for weight loss and how this superfood in conjunction with other foods can improve your overall health.
How Beneficial are Chia Seeds?
Very much! The history and health proficiency of chia seeds dates back to ancient times. This section will answer all your questions regarding chia seeds. Do chia seeds contain protein and antioxidants, do they promote cardiovascular health, how much quantity of intake is the best, and more Let’s answer most of them.
An ounce of chia seeds (28.35 grams) has 138 calories, along with 5 grams and 10 grams of protein and fiber, respectively. They contain powerful omega-3 fatty acids and important minerals that promote healthy bones.
Boosts Heart Health
Around 86 studies were conducted in 2020 and the results were incredible. People with a higher intake of omega-3 fatty acids had a healthy heart compared to those with minimum to no chia seeds intake. This review proves that chia seeds can help you combat heart-related diseases.
Improves HDL Cholesterol
You have probably heard about good and bad cholesterol — HDL is good cholesterol. Another research conducted in 2021 says people taking sufficient quantities of chia seeds have a higher High-Density Lipoprotein cholesterol than those who don’t.
Furthermore, chia seeds balance the level of lipids in the blood and amplify cardiovascular health. All in all, they can be a significant supplement in your daily meals, defending against cholesterol-related problems.
Supports in Weight Loss
Along with cardiovascular health, chia seeds help individuals to feel satisfied. This makes them highly useful for those who want to lose weight.
In a small study in 2014, where 26 individuals were selected to take 35 grams of chia flour per day for around 3 months. The results were astonishing — improved lipid profiles and a significant reduction in weight and waist circumference.
While your daily schedule and preferences will mostly determine the best time to consume chia seeds for weight loss, many find that morning consumption helps start their metabolism.
Because of their high fiber content, chia seeds added to your breakfast—smoothies, yogurt, oatmeal, or otherwise—can help you feel full longer. This helps control daily meal amounts and lower cravings.
Eating them as a mid-afternoon snack can also help to reduce appetite and stop overindulgence during dinner. Consistency is essential regardless of the time; so choose a schedule that suits you the best.
Maintains Blood Sugar Levels
Chia seeds reduced blood glucose levels more than flax seeds in a study with 15 people because they transformed the glucose inside the blood into a slowly releasable carbohydrate. This reduced the rate of blood sugar rise following the meals. People with type-2 diabetes are probably smiling right now.
Related Article: Benefits of Breathwork
No Idea How to Include Chia Seeds in Your Diet? Here are a Few Options
Typically, chia seeds are tasteless. You can simply toss them in your meals without altering your food’s overall taste. They are perfect for salad, smoothies, and baked food items. Here are five fun ways to eat chia seeds while keeping your health in check.
Add in Your Pudding
Add a twist to your pudding recipe with chia seeds. All you need is:
- 2 tbsp chia seeds,
- 1 tbsp honey or maple syrup,
- 1 cup almond milk,
- toppings (fresh fruits, nuts, and seeds.)
It’s easy to make just like chia water. A quick tip – adding more chia seeds will make your pudding thicker, in case you like it like that. Make your pudding more exciting by adding vanilla or chocolate flavors and enjoy it as breakfast or dessert.
Pudding with chia seeds is not just delicious and nutritious — it’s a perfect match. Enriched with fibers and vitamins, the meal balances the overall value and makes you less hungry. Once you have it, you probably won’t need to eat for another 3-4 hours.
Related Article: Probiotic Foods: Are They Our Secret Weapon to Good Gut Health?
Great Addition to Energy Bars
Our gym lover folks will love this. Why? Because it’s a smart alternative to crazily costly energy bars you buy online. Here’s what you need to energize your day:
- ¼ cup of chia seeds,
- 1 cup of oats,
- 2 tbsp honey,
- ½ cup of nut butter.
You can also add dark choco chips or dried fruits as per your liking. Then, mix them, blend them, and toss the mixture in a preheated oven for approx 3 minutes.
Homemade chia seeds energy bars are a perfect alternative to pre-workout bars — a perfect combination of protein, fiber, and healthy fats. How could you not feel energized and satisfied after having this on-the-go snack?
Sprinkle on Smoothies
Another way chia seeds make an addition is when you sprinkle them on your favorite beverage. Just crush/blend them and drizzle over your smoothie. You need:
- 1 cup of spinach or kale,
- 2 tbsp of chia seeds,
- 1 cup of almond milk,
- 1 banana.
Viola! Treat yourself to a healthier smoothie. Trust us, you will love it. Besides, this drink is completely packed with protein and antioxidants from spinach and green, offering potential weight-loss benefits while keeping you energized.
Dress Your Salads with Nutritional Boost
Looking for a healthier lunch? No problem. Make a salad with chia seeds as toppings. While some folks like soaked chia seeds, it’s completely fine to have them raw. To make delicious salad recipe with chia seeds, you need:
- 2 tbsp of chia seeds,
- mixed green,
- cucumber,
- avocado,
- your favorite dressing (apart from chia seeds, if any)
You can add or remove ingredients according to your taste.
For those who aren’t aware, avocados are a rich source of healthy fats, even better when combined with spinach (fibrous) and chia seeds protein. It won’t just keep you full but is also perfect for people trying to shed some pounds while still eating a wholesome diet.
Homemade Jam with a Touch of Wellness
Who doesn’t love jam? And when combined with chia seeds, chia seed jam can deliver a high nutritional value. Rest assured, you will not need to add pectin to your homemade jam to make it thicker — chia seeds can do that. Ingredients you need include:
- 2 tbsp of chia seeds,
- 1 cup of maple syrup,
- 1 tbsp of lemon juice,
- 2-3 cups of fresh berries (raspberries, blueberries, and strawberries).
Unlike store jam, chia seed jam is easy to make. It’s because it doesn’t require high-temperature boiling or the use of pectin. Mix chia seeds with fresh fruits (frozen fruits are also fine) and wait for the mixture to get thicker.
Your ‘less-sugary’ jam is ready to be used with all the essential vitamins, antioxidants, and proteins that help reduce oxidative stress, strengthen the immune system, and support cardiovascular health.
Final Thoughts
Chia seeds are not something that has only recently appeared. This superfood has, for ages, been known for its nutritional value and ability to maintain optimum functioning of the body since the days of the Aztecs and Mayans. Numerous studies and surveys over the years have supported their usage & benefits as a superfood to enhance the general health status including energy levels. Nevertheless, studies focusing on the impact of chia seeds on weight loss are not much. More research on this is required to fully confirm its advantages.
FAQs
What exactly are chia seeds?
Chia seeds or Salvia hispanica in Latin have their root in Central America. Chia seeds are pseudo-grains but can easily be eaten raw in their whole form or in your cooked meals. These flower seeds are from the family of mint.
Are white chia seeds different from black chia seeds?
The only difference between White and black chia seeds is in terms of their appearance, color. Both varieties contain the same nutrients. However, there is a type you should avoid—brown chia seeds. This type occurs because the chia plants were not sufficiently watered and sunned hence not fully developed. As a result, brown chia seeds have lesser nutritional value, lower omega-3 fatty acids, and may even taste bitter.
I drink chia seed water every day. Will there be any health risks?
Chia seeds contain a generous quantity of fat and calories per serving, so eat them in moderation. 1 tbsp in a regular glass of water is more than enough. Since they are fibrous, drinking enough water is helpful to easily swallow them. This can really make digestion more efficient and counteract constipation often caused by having too much fiber in one go.
Do chia seeds help in weight loss?
Absolutely! Studies have backed it up too. Chia seeds can turn out to be your best buddy in the process of achieving a slimmer body. The major reason why chia seeds are excellent is that they contain fiber, which keeps you feeling full and satisfied. It makes it easier to reduce overall calorie intake. Due to their water-absorbent quality, they form a gel-like substance in your stomach, helping you control hunger. For better outcomes, add them to your meals.
How to eat chia seeds?
Chia seeds really are super versatile. You can sprinkle them on your salads and smoothies; they can also be mixed in your yogurt or pudding, or even grinded and baked into energy bars. It is also recommended to soak the chia seeds for 15-20 minutes before consuming them.
References:
- Salvia hispanica L. (chia) seed promotes body fat depletion and modulates adipocyte lipid handling in sucrose-rich diet-fed rats.
https://pubmed.ncbi.nlm.nih.gov/33509466
- Systematic evaluation of the impact of chia seeds on weight loss
https://journals.editononline.com/index.php/jmhs/article/view/418
- Omega-3 intake for cardiovascular disease
https://www.cochrane.org/CD003177/VASC_omega-3-intake-cardiovascular-disease
- Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis
https://pubs.rsc.org/en/content/articlelanding/2021/fo/d1fo01287h/unauth
- Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values
https://pubmed.ncbi.nlm.nih.gov/25726210
- Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study
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