chia seeds for weight loss

Chia seeds are a nutritious whole grain that can be part of a healthy weight loss plan. But they are not a magic bullet. Eating too much can have the opposite effect. 

  Remember those ch-ch-ch-divide ads? Well, chia seeds have come a long way since the days of terracotta Chia "pets". You may have seen delicious chia pudding and smoothies pop up on your Instagram feed lately. Chia seeds have even been called a superfood in recent years. There are many claims of health benefits, including that they can help you lose weight. But do they really help reduce your waistline? Read on to find out. 

  What are chia seeds?  Chia is actually a member of the mint family and is native to Mexico. Chia seeds are eaten like whole grains, but they are pseudocereals. This means they are the carbohydrate-rich seeds of a non-grass plant. When chia seeds encounter liquid, they expand and form a thick gel. 

  Chia seeds were considered a staple of the Aztec and Mayan diets, but were later banned due to religious ritual use. Over the past century or so, they've gained a small following, but have recently re-entered the market as a potential superfood. 

 Can chia seeds  lose weight?  There are many claims on the internet that chia seeds curb your appetite and promote weight loss. The popular theory is that because chia seeds are filling and rich in fiber, they keep you fuller for longer. Therefore, they can help prevent overeating.  Two tablespoons of chia seeds contain nearly 10 grams of fiber. That's about 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to a 2015 study, eating 30 grams of fiber a day can help you lose as much weight as if you followed a more complex diet. 

 This is catch, though. Research does not support the hype. There are very few human studies on chia seeds and weight loss. A 2009 study looked at the effects of chia seeds on weight loss and disease risk factors. 

  For the study, 90 overweight or obese adults took either a placebo or 25 grams of chia seeds mixed with water before their first and last meal of the day. Unfortunately, the results showed no impact on body mass, body composition or disease risk factors.  Chia seeds are also relatively high in calories and fat. Two tablespoons contain 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds can help you feel more satisfied and less likely to overeat. However, if you eat too much during the day, you may exceed your daily calorie limit.  

 Chia seeds and heart health 

 Chia seeds are often marketed as heart-healthy because, despite being tiny, they are packed with omega-3 fatty acids. However, most of the omega-3 fatty acids in chia seeds are alpha-linolenic acid (ALA). 

  A 2012 review found that foods and supplements rich in ALA may reduce the risk of metabolic syndrome and coronary heart disease. But at least one study has found that high ALA levels are associated with an increased risk of sudden cardiac arrest. 

  Of the 16 studies reviewed, half supported the health benefits of ALA, while the rest did not. More research is needed.  Other Health Benefits of Chia Seeds 

 Chia seeds contain a lot of nutrients in a small package. Here are some  benefits: 

 Chia seeds do not contain many vitamins but are an excellent source of calcium. Although the results of studies on calcium and weight loss are conflicting, it is clear that calcium promotes strong bones and teeth and promotes healthy metabolic function.  

 Chia seeds also contain no cholesterol. They don't have any vitamins to speak of, but they are a good source of some minerals, such as: 

 

 calcium 

 phosphorus 

 manga 

 zinc 

 copper 

 How to use chia seeds? 

 Chia seeds have almost no taste, making them great for many recipes. They can be combined with any liquid, such as juice or water. Make sure chia seeds are fully grown before consuming them. Do not eat dried chia seeds, especially if you have trouble swallowing. According to Dr. Rebecca Rawl, because chia seeds absorb many times their weight in water, dried seeds can expand in the esophagus and cause a blockage. 

  Try adding chia seeds to: 

 

 smoothie 

 cereal 

 salad  

 Vinegar 

 Yogurt 

 soup or sauce 

 muffin 

 homemade bread 

 baked goods instead of eggs 

 chia seed pudding 

 When using chia seeds, keep in mind that the more seeds you use, and the longer you leave them, the thicker the final product will be. If you are not a lover of the texture of chia seeds, mix them to your favorite consistency.

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