Recently, Chia seeds have become popular among individuals trying to loose weight. These tiny seeds are from Central and South America and are known to be very nutritious so they are added to many meals. But do those pulses help in losing weight? Let’s take a look at the evidence to see how chia seeds may affect weight loss.
The Nutrition Facts of Chia seeds.
Chia seeds are one of the richest sources of nutrition in the world. Below are the metrics for one ounce (approximately 28 grams) of the seeds –
Calories: 138
Fiber: 10 grams
Protein: 5 grams
Fat: 9 grams (One gram of it is saturated fat)
Omega-3: 5 grams
Calcium: 14% of the RDA
Magnesium: 12% of the RDA
Iron: 12% of the RDA
Chia seeds and why they are more help for dieting, is because of it’s high level of Fiber. Fiber is known to aid in digestion and also provides a person with the feeling of fullness.
How Chia Seeds Can Help In Losing Weight?
Increasing Satisfaction During Meals And Cutting Down Hunger Self-Consumption
The soluble fibers in chia seeds can gel in the presence of water, expanding in the stomach. As a result, the feeling of fullness can be increased to facilitate adequate dieting. It has also been claimed by some supporters that drinking chia seed water before meals leads to achieving desired fullness. Regardless, one is bound to wonder how feasible such weight management strategies are. The truth is that the evidence supporting weight reduction through chia seed consumption is scant, at best.
Sustaining Normal Levels Of Glucose In The Blood Stream
Cramps that stem from sudden dips in energy can be avoided through balanced glucose levels in the blood. Fibers within chia seeds trap carbohydrates. In return, carbohydrate-digesting enzymes are slowed down, offering better control over glucose servings in the bloodstream. This will assist in appetite suppressant strategies as well as curtail cravings.
Supporting Long-Term Nutrition Goals While Avoiding Caloric Surplus
Chia seeds make an ideal component of a nutritionally balanced meal without adding a load of calories. Maintenance of muscles, a requirement for good health and proper metabolism is also met through protein.
Studies and Research Analysis
Research regarding chia seeds and weight loss has been contradictory. In one study published in Nutricion Hospitalaria, overweight people were monitored while consuming 25 grams of chia seeds daily for 12 weeks with the results showing weight loss and decreased waist circumference. These changes indicate some possibility of body fat loss, though it was slight at best. More extensive research needs to be done before any conclusions can be drawn.
On the other hand, another study reported by Healthline displayed results showing that supplementation with chia seeds did not significantly alter body mass or composition. The difference between the studies necessitates more research on how chia seeds can aid in weight loss, if at all, in different populations and dietary conditions.
Including Chia Seeds in the Daily Routine
Although chia seed are not a miracle fix for weight loss, they can be implemented into a balanced diet and help others greatly. These are some ideas for including chia seeds into your diet:
- Mix 1-2 tablespoons of chia seed with a glass of water and wait a few minutes. Once it becomes gel-like in texture, drink it before meals.
- Add texture and nutrition to yogurt or oatmeal by sprinkling chia seeds on it.
- Add chia seed to muffins, bread, or pancakes for additional fiber and crunch.
Precautions and Considerations
Chia seed, regardless of how small they may be, are relatively calorically dense. To avoid an unwanted caloric surplus, moderation is essential.
- Ingesting large amounts of chia at once can lead to unfavorable gastrointestinal outcomes including bloating or gas. It is better to start with a small amount and slowly increase the dosage over time while ensuring sufficient water intake.
- Some people may have unexpected allergies related to chia seed, although such instances are very rare. Any unknown symptoms experienced from chia seed use should warrant consultation with a healthcare provider.
Final Words
Due to their nutritional benefits of high fiber, protein, and omega-3s, It can have many health benefits. While they can aid in weight loss by helping to reduce hunger and improving blood sugar control, they should not be the sole answer. There is no single process for effective weight maintenance. Weight management is best achieved with a combination of approaches like a well balanced diet with regular exercise, along with healthy lifestyle practices. They are a step towards healthier meals, however, a plan needs to be implemented with accurate expectations regarding what can be achieved with seeds when it comes to weight loss.
