Chia Seeds and Weight Loss: What You Need to Know
Overview
Remember those Chi-Chi-Chi-Chia commercials? Well, cherry seeds have been around for a long time since the days of terracotta chia “pets”. You've probably seen delicious puddings and smoothies made with lots of chia seeds on Instagram feeds recently.
Chia seeds have become a superfood even in recent years. There are many health benefits claims, including these that can help you lose weight. But can they really help shrink your waist? Read on to find out.
What are chia seeds?
Chia is actually a member of the mint family and lives in Mexico. Chia seeds are eaten as whole grains but are pseudo-grains. This means that they are the sugar-rich seeds of the Nangras tree. When chia seeds are exposed to liquid, they expand and form a dense gel.
Chia seeds were said to be the mainstay of the Aztec and Mayan diets but were later banned due to their religious significance. Over the last century or so, they have enjoyed a small following, but have recently returned to the market as potential superfoods.
Do chia seeds help you lose weight?
There are many claims on the internet that chia seeds quench your appetite and promote weight loss. The current theory is that since chia seeds replenish fiber and are higher, they keep you longer. Therefore, they can help you avoid overeating.
Two tablespoons of chia seeds contain about 10 grams of fiber from a reliable source. This is about 40 percent of the recommended daily intake. High fiber diets have been linked to weight loss. According to the 2015 Research Trades source, eating 30 grams of fiber per day can help you lose more weight as you follow a more complex diet.
Although trapped here. The investigation hype does not return. There are very few human studies on chia seeds and weight loss. A 2009 study reviewed the effects of chia seeds on weight loss and disease risk factors.
For the study, 90 overweight or obese adults drank placebo or 25 grams of chia seeds mixed with water before the first and last meals of the day. Unfortunately, the results show no effect on body mass, body composition, or risk factors for disease.
Chia seeds are also relatively high in calories and fat. Two tablespoons contain 138 calories and 9 grams of fat (1 gram saturated). Used as a restriction, chia seeds can help you feel more full and reduce the chances of overeating. Still, if you eat more during the day, you may exceed your daily calorie limit.
Chia seeds and heart health
Chia seeds are often marketed as heart-healthy because they are small seeds but rich in omega-3 fatty acids. However, most of the omega-3 fatty acids in chia seeds are alpha-linolenic acid (ALA).
A 2012 review found credible sources that foods and supplements high in ALA could reduce the risk of metabolic syndrome and coronary heart disease. However, at least one study found that higher levels of ALA were associated with an increased risk of sudden cardiac arrest.
Half of the 1 studies reviewed supported the health benefits of ALA, while others did not. More research is needed.
Other health benefits of chia seed
Chia seeds contain many nutrients in a small package. Here are some benefits:
Professionals
According to a reliable source in the study, chia seeds contain about twice as many antioxidants as previously thought, which help prevent cell damage in the body due to free radicals.
Two tablespoons of chia seeds contain 4.7 grams of protein.
They are also without glue. This makes them a popular protein source for people with celiac disease or susceptibility to whole grains.
Chia seeds do not contain many vitamins but they are a great source of calcium. Although the results of studies on calcium and weight loss have been mixed, it is clear that calcium supports strong bones and teeth and supports healthy metabolic function.
Chia seeds also contain zero cholesterol. They don't have vitamins to speak of, but they are a source of several minerals, such as:
Calcium
Match
Manganese
Zinc
Copper
Ways to use chia seeds
Chia seeds are almost flavorful, so they go well with many recipes. These can be combined with any liquid, such as juice or water. Make sure the chia seeds are fully stretched before noticing. Don't eat dried chia seeds, especially if you have trouble swallowing. According to Dr. Rebecca Roll, since chia seeds absorb many times their weight in water, dried seeds can spread in the esophagus and cause obstruction.
Try adding chia seeds to:
Tremble
Oatmeal
Salad
Salad dressing
Yogurt
Soup or sauce
Muffin
Homemade bread
Baked products instead of eggs
Chia pudding
When using chia seeds, keep in mind that the more seeds you use and the more they sit, the thicker the final product will be. If you’re not a fan of chia seed textures, mix these into your desired consistency.
Food preparation
Chia seeds are a nutritious pseudo-grain that can be part of a healthy weight loss plan. However, they are not a quick solution to reduce the size of a garment. And if you eat too much, they can have the opposite effect. No diet is responsible for healthy weight loss.
Although some people claim to lose weight after adding chia seeds to their diet, chia seeds are probably just one component of an overall healthy diet and exercise plan. And since chia seeds are not mixed with other flavored foods or liquids, some people prefer to get their calories from more satisfying sources.
Note: Chia seeds can interact with blood pressure actions or blood thinners such as warfarin. If you take any of these medicines, do not eat chia seeds.
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