Chia Seeds For Weight Loss

chia seeds

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 

FAQs(Frequently Asked Questions)

Does chia seed reduce belly fat?

Research studies have shown that chia seeds can help to reduce visceral adipose tissue, however, you must watch your daily calorie intake and also should not over-consume the seeds, as that will add calories.

Should I soak chia seeds?

Yes, soaking will help to form the gel which has the tendency to reduce carbohydrate absorption. Also soaking removes the digestive inhibitors.

Is chia seed hot or cold?

These seeds are cooling agents as they help to retain water content in our body.

My name is Amanpreet Kaur Samra. M.S. Biochemistry. I'm the founder and writer of this blog. I have been teaching Biochemistry for a good number of years. I started this blog because I have always been very passionate about writing, in particular about Nutrition and Healthy Weight Loss.

Leave a Comment