What Are Chia Seeds?
“Chia” means strength. These small pseudo-grains are rightly named so as they are rich in dietary fiber, protein, and polyunsaturated fatty acids (PUFA). They expand and form a thick gel-like outer layer when you put them in water – this way, you can also enjoy the benefits of chia seed water. In fact, they can hold up to 10 times their weight in water or any other liquid. And you must always soak them in water before consuming. The best part about chia seeds is that they do not have a strong flavor or taste and can hence be added to any food and consumed. Now, let us take a quick look at chia seed nutritional values.
Chia Seeds Nutrition Facts (100g)
Source: USDA As you can see, these nutrients in chia seeds are closely related to weight loss. Find out more in the next section.
Chia Seeds For Weight Loss – How Do They Work?
What are the benefits of chia seeds? Well, the list starts with weight loss. They are rich in antioxidants, protein, healthy fats, and dietary fiber that help flush out toxins, build lean muscle mass, reduce inflammation, and keep you full for a long duration. Let’s take a closer look at how these small seeds can help you tackle a huge problem. Scroll down to further understand the nutritional benefits of chia seeds.
Rich In Dietary Fiber
Chia seeds are rich in dietary fiber, which benefits digestive health by promoting regularity and increasing stool frequency to prevent constipation. Moreover, the fiber in chia seeds also absorbs a good amount of water, which keeps you full for longer and suppresses hunger. Fiber-rich foods can keep your body from absorbing a few calories from the foods you eat. The nutrient binds with the fat and sugar molecules in the food and obstructs their absorption. This reduces the number of calories you consume.
Loaded With PUFA
Polyunsaturated fatty acids are categorized as healthy fats. Chia seeds are loaded with alpha linoleic acid (ALA), an omega-3-fatty acid. Omega 3 fatty acids are known for their anti-inflammatory effects, as well as brain- enhancing and heart health-protecting properties.
High In Protein
Chia seeds protein content is quite impressive. One ounce of chia seeds contains 4.4 grams of protein. You need about 0.8 g per kg body weight of protein every day. If you are not a meat eater, it is quite possible that you are not consuming enough protein. And to load up on protein, you need to look at whole foods instead of supplements. The protein in chia seeds helps in building muscle mass and aids muscle recovery.
Increase Energy Levels
A sedentary lifestyle is one of the reasons for weight gain. Chia seeds provide energy and make you more active. In fact, when you start building lean muscle, the number of mitochondria (the cell organelles that produce energy in the form of ATP) increases. This, in turn, not only increases your energy levels but also accelerates your metabolic rate.
Loaded With Antioxidants
Antioxidants help flush out toxins and lower stress and inflammation in the body. They act by scavenging the harmful free oxygen radicals, which may also lead to DNA mutation, leading to harmful/nonfunctioning protein synthesis. Chia seeds are loaded with various antioxidants – quercetin, caffeic acid, kaempferol, and chlorogenic acid. Hence, consuming these seeds will reduce the toxins in your body, help you lose weight, and reduce the risk of fatal diseases (3).
Increase The Production Of Leptin
Leptin is a hunger-inhibiting hormone that is produced by the fat cells (adipose tissue). Scientists have found that the more protein you consume, the more the production of leptin will be (4). Chia seeds are a good source of protein (as mentioned above) and also help kick leptin into action. This, in turn, helps suppress appetite, prevents overeating, and maintains a healthy body composition. These are the main reasons you must include chia seeds in your diet. But how much should you consume per day? Find out next.
Chia Seeds For Weight Loss – How Much Should You Consume?
You can have 2-3 tablespoons of chia seeds per day. Make sure you do not overshoot this recommendation just to lose weight “quickly” as it can turn out to be harmful in higher doses. Also, talk to your doctor/dietitian before consuming chia. Along with consuming chia seeds, you must also follow a healthy diet. Not sure where to start? Well, check out the diet plan below to get an idea.
Chia Seeds Weight Loss Diet Chart
You get the idea, right? Low-calorie but nutritious food is what you must aim to consume. Also, avoid late night snacking or mid-day junk cravings. You can have a cup of green tea in the morning or a cup of chamomile tea at night to avoid overeating. Alright. So, is soaking chia seeds the only way to consume them? No. Here are other ways.
Ways To Consume Chia Seeds
According to Dr. Shivani Lodha, “Chia seeds can be taken in various forms. They can be soaked overnight and can be consumed for breakfast with any form of milk of curd and fruits. They can be added with coconut water or lemon water or buttermilk. Sprinkling chia seeds add great texture to salads.” To reap the health benefits of chia seeds, add them in any form to your food depending on what is convenient and appealing to you. But should you only consider adding these seeds to your oatmeal? Of course not! There are other innovative ways to amp up your daily nutrition with chia seeds. Let me show you a few quick recipes. Scroll down.
Chia Seeds For Weight Loss – 10 Best Recepies
1. Chia Seed Smoothie
1 banana 1 cup blueberries 2 tablespoons chia seeds 1 tablespoon Greek yogurt 1 cup full-fat/soy milk
2. Chia Seed Muffin
⅔ cup almond milk 1 cup rolled oats 1 cup mashed banana ½ cup brown sugar ¼ cup white sugar ⅓ cup vegetable oil/ ghee 2 ½ tablespoons chia seeds 2 teaspoons baking soda 2 cups flour 2 teaspoons apple cider vinegar ½ teaspoon salt ½ teaspoon cinnamon ¼ teaspoon nutmeg
3. Chia Seed Pudding
1 cup almond milk/ full-fat milk 4 tablespoons chia seeds 2 tablespoons organic honey ½ teaspoon vanilla extract ½ teaspoon nutmeg
4. Chia Seeds Iced Tea
2 tablespoons chia seeds 1 teaspoon green tea 1 cup water 2 tablespoons lime juice ¼ teaspoon brown sugar Lime slices Ice cubes
5. Chia, Fruit, And Yogurt
1 cup blueberry yogurt 2 tablespoons chia seeds 1 plum, sliced 1 peach sliced ½ orange sliced Mint leaves
6. Quinoa Chia Salad
½ cup quinoa 2-3 tablespoons chia seeds, soaked in water 1 cup vegetable stock ¼ cup chopped green bell pepper ¼ cup chopped red bell pepper ½ cup chopped kale 1 tablespoon lime juice 1 tablespoon olive oil ½ teaspoon black pepper Salt to taste
7. Homemade Chia Protein Bar
½ cup dates 4 tablespoons chia seeds, soaked in water 2 tablespoons olive oil 1 tablespoon melon seeds 1 tablespoon pepita ½ teaspoon vanilla extract A pinch of cinnamon 1 tablespoon dark cocoa powder
8. Chia Seed Banana Pancake
1 ripe banana ½ cup flour 2 tablespoons ground oats 2 tablespoons chia seeds, soaked ¼ cup almond milk 1 teaspoon cinnamon Berries and maple syrup/honey for topping
9. Chia Strawberry Shake
1 cup chopped strawberries ⅔ cup Greek yogurt 3 tablespoons chia seeds, soaked 1 teaspoon dark cocoa powder 1 teaspoon slivered almonds for garnish 4-5 raspberries for topping
10. Chia Seed Almond Milk
10 almonds 500 mL milk ⅛ teaspoon cardamom powder A few strands of saffron 1 tablespoon chia seeds, soaked Ice cubes (optional)
What is the best time to drink chia seeds for weight loss? It is ideal to drink chia seeds in the morning to boost your digestive system and improve your metabolism (1). Which is better: flax or chia seeds? Whole both flax and chia seeds are nutritious, chia seeds may be better for you. Chia seeds have fewer calories and a higher content of calcium, iron, and zinc than flax seeds (2), (3). This may aid in weight loss and reduction in waist circumference (1). Can I eat flaxseed and chia seeds together? Yes, you can eat flax and chia seeds together in moderation daily.
