Chia seeds come from the flowering plant Salvia hispanica, which belongs to the mint family. These seeds have become a prominent so-called superfood in recent times.
Some people claim that eating chia seeds improves them to lose weight. Although, chia seeds contain a high concentration of omega-3 fatty acids, antioxidants, protein, and fiber. They can even help to maintain blood sugar levels.
What are Chia Seeds?
Chia seeds are tiny edible seeds that look like poppy seeds. They can be black or white, but the nutritional value is the same irrespective of the color. Chia seeds are gluten-free and widely available in supermarkets.
Chia seeds are eaten up in the same way that whole grains are, however they are a pseudo-grain. That they are carbohydrate-rich seeds from a non grass plant. When chia seeds come into contact with liquid, they expand and form a thick gel.
This article will explain the reason behind the claim that chia seeds are effective in the weight loss journey.
Do Chia Seeds Help In Weight Loss?
There are numerous claims on the internet about chia seeds for weight loss in suppressing appetite. According to popular belief, because chia seeds are filling and high in fiber, they maintain you fuller for longer. As a result, they may assist in the prevention of overeating.
Did you know? 2 tablespoons of chia seeds contain nearly 10 grams of fiber. That amounts to roughly 40% of the daily recommended allowance. Fiber-rich diets have already been related to weight loss.
According to a 2015 study, eating 30 grams of fiber per day can assist you in losing as much weight as a more complicated diet. But here’s the catch; The research does not support the hype. There have been few human studies on the impacts of chia seeds on weight loss.
Chia seeds are also loaded with calories and fat. There are 9 grams of fat in two tablespoons (1 gram saturated). Chia seeds, when consumed in moderate amounts, may make you feel more satisfied and less certainly overeat. However, if you consume too many during the day, you may exceed your daily calorie limit.
How to Include Chia Seeds In Your Diet?
Raw chia seeds are safe to eat, and some people also enjoy the flavor. Many chia seed studies have used considerably high doses, which equate to significantly more than a single serving.
There are multiple simple ways to contain chia seeds into the diet for people who find it tricky to consume large amounts of them. You can take chia seeds in one or more of the following ways:
- A spoonful of chia seeds can be mixed into a smoothie.
- Chia seeds can be taken with sprinkling on salads.
- Chia flour is used in cooking.
- Soak chia seeds in water for 20–30 minutes to make chia water. To add flavor, sip it on its own or with honey, lemon, or fruit juice.
- Chia seeds can be added to mixed nuts.
- Chia seed pudding can be made by combining the seeds with milk or yogurt and allowing it to sit overnight to firm up. It can be transformed into a tasty breakfast by adding honey or fresh or dried fruit.
Hence, these are the best diet to lose weight through chia seeds and gain a powerpack of nutrition from it.
The Bottom line
However, new studies indicate that chia seeds may have the following health benefits:
- Decrease in inflammation, possibly as a result of the antioxidant content.
- Good blood sugar control, which can support diabetes management; more frequent bowel habits, such as constipation relief.
- Lower blood pressure
- Thinner blood due to omega-3 content, which may help prevent blood clots, and higher cholesterol levels.
Therefore, people who want to lose weight should consider starting a chia seeds diet. They are a wholesome and nutritious substitute for higher-calorie foods, as well as an excellent source of fiber. They may also assist a person in managing food cravings while pursuing weight loss goals.
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