The small and modest Chia seeds may not seem like a nutritious food at first sight, but they are actually incredibly rich in nutrients. The nutrient rich chia seeds may promote heart health, support strong bones, improve blood sugar levels & aid in weight loss.
Chia seeds are most commonly consumed worldwide for their weight loss benefits.
This article talks in depth about the weight loss effects of these seeds:
Benefits of chia seeds for weight loss
This nutrient-dense superfood offers a plethora of benefits when used for weight loss:
High in fiber to aid digestion and Satiety
The fiber present in chia seeds is mainly soluble fiber and mucilage. Both of these forms are responsible for the gluey texture of moistened chia. The fiber can help you feel full for a longer period of time, which helps you cut down on your daily calories. It also supports digestive system and may help to lower LDL cholesterol.
Two tablespoon chia seeds have almost 10 gm fiber which is around 40 percent of the recommended daily intake. Diets rich in fiber have been linked to weight loss. According to a 2015 study , eating 30 gm of fiber daily may help you lose as much weight as a more specific weight loss diet plan.
High in protein for reduced cravings
Protein is an essential nutrient which must be taken religiously when going for weight loss. If this factor is not taken care of, a good loss of muscle mass will take place along with fat loss. The plant-based protein of chia seeds not only helps to retain muscle mass during weight loss, but also helps to regulate hunger hormones, which helps to reduce cravings and promotes the feeling of satiety.
One study in 24 participants found that eating 0.33 ounces (7 gm) or 0.5 ounces (14 gm) of these seeds mixed with yogurt for breakfast increased the feelings of fullness and reduced food intake compared with eating chia-free yogurt.
A 6-month study involving 77 people with obesity and type 2 diabetes eating a reduced-calorie diet found that those who took the seeds daily experienced significantly greater weight loss than the group who didn’t take it.
High in anti-inflammatory omega-3 fatty acids
Chia seeds are one of the richest plant sources of omega-3 fatty acids, which can help reduce inflammation and also promote heart health. The healthy fats can also play a role in weight loss by reducing insulin levels and promoting fat metabolism.
Low-calorie and nutrient dense
Chia seeds are also rich in vitamins and minerals, including Vitamin B1(thiamine), Vitamin B3(niacin), calcium, magnesium, and phosphorus, which can help support overall health and well-being.
While eating these seeds, you must take care not to go over. If eaten in a certain required amount, you will experience all their key benefits & also would not get much of added calories. However, overdoing it may give you added calories.
Chia Seeds’ Gel regulates blood sugar
Blood sugar regulation becomes difficult for overweight people. Chia seeds not only aid in weight loss but also help to regulate blood sugar levels. When the seeds are soaked in water or any other liquid, they form a gel-like substance. This property helps to slow down the absorption of carbohydrates and sugar. This can help regulate blood sugar levels and prevent sharp spikes in insulin levels, which can contribute to weight gain.
Animal studies have proved that chia can improve insulin sensitivity. This can help to stabilize blood sugar levels after meals