Does Chia Seeds Help in Weight Loss?

Chia Seeds for Weight Loss: Myth or Fact?

Chia seeds have been trending on social media for their several nutritious benefits. However, these seeds are most associated with helping with weight loss. Historically, chia was a part of the Aztec and Mesoamerican diets. The seed is fibre-rich, helping you stay full and avoid overeating. 

What are Chia Seeds?

Chia seeds are extracted from the Salvia hispanica plant, which is part of the mint family. Central America's native species are commercially grown in Australia, Argentina, Peru, Guatemala, and the USA. You can easily integrate them into many recipes.

How Chia Seeds Help in Weight Loss? 

Chia seeds may help with weight loss by promoting satiety. They are filled with soluble fibre, which expands when mixed with water. By promoting fullness, they help maintain a healthy weight. However, consuming chia seeds will not magically reduce weight. Numerous studies on this subject yielded mixed results. 

For example, a 2009 study of 90 overweight individuals consuming 50g of chia seeds for 12 weeks did not show any changes in body weight or blood pressure. On the contrary, a recent 6-month randomised controlled trial of 77 overweight people showed positive results. 

Nutritional Information of Chia Seeds

Although research on chia seeds' effectiveness in weight loss is mixed, people have been using them for weight loss since ancient times. The Mayans and Aztecs believed chia to be medicinal and used them in their diets, cosmetics, and medicines. 

Fast forward to the modern world, the health benefits of chia seeds are now backed by science. Chia seeds contain:

●  Copper 
●  Iron 
●  Phosphorous 
●  Calcium 
●  Magnesium 
●  Manganese 
●  Selenium 
●  Omega 3 fatty acids (alpha-linolenic acid, ALA) 

One serving of chia seeds has over 40% of the daily fibre intake. Other nutrients include:

●  Carbohydrate: 12g
●  Calories: 138 
●  Fat: 8.7g
●  Fibre: 9.8g
●  Protein: 9.7g
●  Fat: 0g  

Other Health Benefits of Chia Seeds

Apart from weight loss, chia seeds help in the following: 

● Better Heart Health 

Chia seeds are packed with alpha-linoleic acid or ALA. According to a 2012 Pubmed study, foods and supplements rich in this omega-3 fatty acid aid cardiovascular health and may also help reduce coronary heart disease and metabolic syndrome. 

Chia seeds also contain an antioxidant called quercetin, which helps to reduce the risk of heart disease. However, sufficient research is necessary to back these benefits up. 

● Improves Skin Health

 
A study found that chia seeds are rich in Vitamin F, which improves hydration and skin function. Moreover, it protects your skin from certain age-related enzymes and, therefore, promotes skin health. However, proper research in this area is lacking. 

● Better Bone Health

As we all know, calcium is an essential nutrient for bone health. Chia seeds contain 14% of your daily calcium levels and magnesium and phosphorus. This promotes bone, muscle and nerve health. 

How to Incorporate Chia Seed in Your Diet? 

You can easily incorporate chia seeds into your diet. You do not need to prepare or cook them for consumption, which is why they are popular. 

In addition, you can soak chia seeds in water and have it in the morning. You can also add them in smoothies and pudding. 

Your body is your temple, and taking care of it is necessary. Along with exercise, you can incorporate chia seeds into your diet to boost your weight loss journey. 

Also Read:

→ Does Chia Seeds Reduce Body Heat

→ How Long to Soak Chia Seeds

→ How Much Chia Seeds Can Be Consumed in a Day

→ How to Consume Chia Seeds

→ How to Drink Chia Seeds