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How effective are chia seeds for weight loss? Chia seed (Salvia hispanica), also known as Salba chia or Mexican chia, is an edible seed that is biologically related to the mint family of flowering plants.
The seeds are traditionally consumed in Mexico and Guatemala. They were also an important crop in ancient Aztec and Mesoamerican societies. You can consume chia seeds for weight loss and get other benefits from the nutrients present in them.
In this article, we discuss the nutritional value and health benefits of chia seeds along with their weight loss benefits.
Why Are Chia Seeds Good for You?
The nutritional profile of chia seeds reveals surprising data on how nutritious these traditionally consumed seeds are. According to the U.S. Department of Agriculture, one ounce (approximately two tablespoons) of chia seeds contains:
- calories: 138 kcal
- protein: 4.7 grams
- fat: 8.7 grams
- alpha-linolenic acid (ALA): 5 grams
- carbs: 11.9 grams
- fiber: 9.8 grams
- calcium: 14% of the Daily Value (DV)
- iron: 12% of the DV
- magnesium: 23% of the DV
- phosphorus: 20% of the DV
- zinc: 12% of the DV
- vitamin B1 (thiamine): 15% of the DV
- vitamin B3 (niacin): 16% of the DV
You can consume chia seeds for weight loss and get other health benefits too, thanks to the nutrients present in them.
They're packed with dietary fibers and essential minerals, including calcium, magnesium, and phosphorus. Chia seeds also contain significant amounts of niacin and thiamine, which is a great reason to add them to your diet.
What Are the Benefits of Chia Seeds?
Studies suggest that chia seeds can help with weight loss and blood sugar control. In one such study, participants who ate chia seeds experienced a reduction in waist circumference and bodyweight, as well as their blood glucose level.
Chia seeds are a good source of antioxidants, including quercetin, kaempferol, and anthocyanins. These compounds are associated with various health benefits, including reduced inflammation, prevention of cell damage, and improved heart health. Incorporating chia seeds into your diet or applying chia seed oil topically may help improve skin elasticity, prevent premature aging, and enhance overall skin health.
They're a rich source of omega-3 fatty acids. These essential fatty acids help reduce inflammation, protect the heart, and prevent non-alcoholic fatty liver disease (NAFLD).
A paper published in the Journal of the American Heart Association has associated chia seeds with reduced death from heart disease. If you consume chia seeds for weight loss, heart and liver health can also improve significantly. The impressive health benefits of chia seeds have been gaining popularity recently.
If you consume chia seeds for weight loss, you will also get stronger bones. Calcium and phosphorus present in chia seeds are required to build bones, and magnesium also plays an important role in bone formation.
What Is the Best Time to Drink Chia Seeds for Weight Loss?
Most people usually soak chia seeds overnight in water and drink them the next morning.
Drinking chia seeds in the morning can reduce hunger cravings and help with weight loss. However, it's not required to drink them with water. You can also prepare tasty morning puddings and get the same benefits.
Chia Seeds for Weight Loss - Recipe
Chia seeds are versatile and can be used to prepare various late-night snacks that might help you with weight loss.
Ingredients:
- 2 tbsps chia seeds
- 1 cup of low-fat milk
- Stevia or erythritol as a zero-calorie sweetener
- 1-2 drops of vanilla extract
- Berries for topping
Instructions:
- Take chia seeds, milk, vanilla extract, and sweetener in a glass jar and mix well with a spoon. Let the mixture settle for 2-3 minutes.
- Cover the jar well, and let it chill in the refrigerator overnight.
- Top with fresh berries in the morning for an amazing morning breakfast meal.
If you're planning to consume chia seeds for weight loss, remember to buy certified organic chia seeds for better health. Try out innovative chia smoothie recipes every day instead of drinking them with plain water.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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