Chia seeds for weight loss

What You Should Know About Chia Seeds and Weight Loss

Do you recall the ch-ch-ch-chia commercials? Since the days of terracotta Chia "pets," chia seeds have gone a long way. You've definitely noticed a lot of delicious-looking chia seed puddings and smoothies on your Instagram feed recently.

In recent years, chia seeds have even been dubbed a superfood. There are numerous claims concerning the health advantages, including the possibility of weight loss. But can they truly help you lose weight? Continue reading to find out.


What are chia seeds, exactly?

Chia is a Mexican mint that is a member of the mint family. Chia seeds are a pseudo grain that are eaten like entire grains. That means they're a nongrass plant's carbohydrate-rich seeds. Chia seeds swell when they come into contact with liquid and produce a thick gel. Chia seeds were once thought to be a staple of Aztec and Mayan diets, but they were eventually outlawed due to its religious ritualistic use. They've had a small following for the last century or so, but they've just resurfaced as a potential superfood.


Do chia seeds aid weight loss?

There are many claims on the internet that chia seeds help you lose weight and suppress your appetite. Chia seeds are said to keep you fuller for longer because they are filling and high in fiber. As a result, they may aid in the prevention of overeating. chia seeds (two teaspoons)

The fiber content of Trusted Source is over 10 grams. That's around 40% of the daily recommended amount. Weight loss has been linked to fiber-rich diets. According to a 2015 study According to Trusted Source, eating 30 grams of fiber each day can help you lose as much weight as a more sophisticated diet. However, there's a catch. The excitement isn't backed up by research. There are only a few human research on the effects of chia seeds on weight loss. The effects of chia seeds on weight loss and illness risk factors were investigated in a 2009 study.


Before their first and last meals of the day, 90 overweight or obese people were given either a placebo or 25 grams of chia seeds combined with water for the study. Unfortunately, there was no effect on body mass, body composition, or disease risk factors as a result of the findings. Chia seeds also have a high calorie and fat content. There are 138 calories and 9 grams of fat in two tablespoons (1 gram saturated). Chia seeds, when eaten in moderation, can help you feel more satiated and less prone to overeat. You may, however, exceed your daily calorie restriction if you eat too many throughout the day.


Chia seeds can be used in a variety of ways.

Chia seeds have a mild flavor and can be used in a variety of dishes. They can be mixed with almost any drink, including juice or water. Before eating chia seeds, make sure they've fully expanded. Chia seeds should not be eaten dry, especially if you have trouble swallowing. Dry chia seeds may grow in the esophagus and produce an obstruction, according to Dr. Rebecca Rawl, because they absorb many times their weight in water.


Chia seeds can be used in a variety of dishes, including:

•smoothies

•oatmeal

•salads

•dressing for salads

•yogurt

•soups and gravies

•muffins

•bread prepared from scratch

•Eggs can be substituted in baked items.

•pudding made with chia seeds


Remember that the more chia seeds you use and the longer they sit, the thicker the finished result will be. If the texture of chia seeds bothers you, mix them to your desired consistency.