Can Chia Seeds Help With Weight Loss?

What Are Chia Seeds?

Chia seeds belong to the mint family, the desert plant Salvia hispanica. Salvia hispanica seed is sold by a variety of names, including "chia" and various trademarked names. It is thought to have originated in Central America, where it was a mainstay of the ancient Aztec diet. Native Americans in the southwestern United States generally used the seeds of a related plant, Salvia columbariae (golden chia).

Chia seeds have recently gained popularity as a high-quality source of omega-3 fatty acids. They also contain protein and minerals such as iron, calcium, magnesium, and zinc, and offer 10 grams of dietary fiber per ounce (approximately 2 tablespoons).

Nutrition Facts Of Chia Seeds

Chia seeds are called the nutritional powerhouse.

One tablespoon (tbsp) of chia seeds contains

·        Calories - 69

·        Protein - 2 grams (g) 

·        Fat - 5 g

·        Carbs - 6 g 

·        Fiber - 5 g  

They also contain many vitamins and minerals

·        Calcium - 7 mg (8 percent of DV)

·        Potassium - 8 mg (1 percent of DV)

·        Phosphorus - 2 mg (11 percent of DV)

·        Vitamin A - 5 IU 

·        Vitamin C - 2 mg (1 percent of DV)

·        Vitamin E - 1 mg (1 percent of DV) 

How Do Chia Seeds Help In Weight Loss?

1. Chia Seeds Have A Lot Of Fiber And Minerals

Chia seeds are a powerhouse of soluble fiber. Soluble fiber quickly fills you up and keeps you from feeling hungry. This high fiber content also aids in the reduction of inflammation and the maintenance of a healthy digestive tract. Minerals such as calcium, phosphorus, and magnesium are abundant in the seeds, which help to lower insulin resistance. 

2. Chia Seeds Can Give You A Burst Of Energy

Chia seeds might help you get enough energy without overloading your body with calories by adding them to your meals. This is why chia seeds help you lose weight. 

3. Chia Seeds Are Rich In Protein

The high protein content of chia seeds is one of the main reasons for their effectiveness as a weight-loss food. The golden dietary rule for losing weight is to reduce carbs and sugar intake while increasing protein intake. Among the many other nutrients, 14 percent of chia seeds contain pure protein, which is rather high when compared to other plants and seeds. 

4. Chia Seeds Are Rich In Omega-3 Fatty Acids And Essential Amino Acids

Chia seeds are also known to boost the body's omega-3 fatty acid levels. They include all nine essential amino acids required by the body. Omega-3 is thought to play a key function in accelerating the weight-loss process. 

According to studies, the best time to eat chia seeds for weight loss is before your first and last meals of the day. And, given its wide range of nutrients and health advantages, chia seeds might not be a bad way to start or finish your day.

Other Benefits Of Chia Seeds

1. Improves Bone Health

Chia seeds are high in calcium, phosphorus, magnesium, and protein, all of which help to boost energy levels while also improving bone health and density. 

2. Lowers Blood Sugar Levels

High blood sugar levels have been linked to an increased risk of heart disease and other chronic diseases. Chia seeds have a high fiber content, which slows the absorption of sugar and lowers blood sugar levels in the body. 

3. Reduces The Risk Of Heart Diseases

Chia seeds are high in omega-3 fatty acids and are a great source of them. As a result, people's risk of cardiovascular disease and blood clots is reduced. 

Health Risks Associated With Chia Seeds

Chia seeds are a great superfood that has a lot of nutritional content and works well with nearly anything. However, too much of it can lead to a variety of health problems. While one tbsp of chia seeds is sufficient and healthy, going overboard might be harmful to your health. 

Excessive chia seed-eating can cause intestinal problems. Its high fiber content may be too much for your gut, so gradually increase your consumption and drink plenty of water. While chia seeds are nutritious and healthy, numerous studies have claimed that the benefits of chia seeds come from their inclusion in a variety of healthy diets. 

Some researchers have also suggested that simply ingesting chia seeds can be harmful. A patient who ate chia seeds and subsequently drank water developed an esophageal blockage, according to a case study presented to the American College of Gastroenterology in 2014. The chia seeds absorbed the water and swelled in size and extended in the neck, according to the study. To avoid this, either cook them first or combine them with water beforehand.

How To Incorporate Chia Seeds Into Your Diet?

Chia seeds can be used in a variety of ways in your diet. While it has no discernible flavor, it can be used in practically any recipe. 

Chia seeds can be used in a variety of ways, from adding them raw to breakfast cereals, yogurts, and salads to mixing them into a nutritious smoothie. Bread batter, soups, muffins, cakes, sauces, and a variety of other dishes can all benefit from it.

Chia seeds can also be used to substitute eggs in baking due to their gelatinous nature when mixed with water. 

The recommended dosage is 20 grams of chia seeds twice a day.

Chia seeds are high in fiber, protein, omega-3 fatty acids, and a variety of other nutrients and vitamins, and they can help you lose weight as well. Chia seeds are best consumed by integrating them into your diet. However, you should avoid consuming too much of it because it can be harmful to your health.