Probably there would have been at least one incidence where you must have eaten chia seeds in the pudding, Faluda, or any milk/fruit shakes. Now, that’s altogether a different story than whether you noticed it, and if you noticed chia seeds in smoothies or while you consumed, you knew its benefits or not. Now it’s also a hot topic as Chia seeds for weight loss?
This article will make you aware of the benefits of chia seeds; how can chia seeds lead to weight loss? How can you consume chia seeds for weight loss? Myths and facts related to chia seeds
Table of Contents
Know Chia seeds
The botanical name of chia seeds is Salvia hispanica which is native to northern Guatemala and southern Mexico; however, the vast benefits of chia seeds have made them famous worldwide. The chia plant is prominently grown for its seeds containing 40% oil with essential fatty acids, i.e., 60% of Omega-3-fatty acids and 20% omega-6 fatty acids.
If you travel from north to south or east to west in the world, you will come across unique names for chia seeds; for instance, in Hindi, chia seed is called ‘sabja seeds,’ in mandarin ‘Jia zhongzi,’ in German ‘chiasamen’ and so on.
Nutritional value of Chia seeds.
Dried chia seeds per 100g contain [1]:
| Name | Amount/100g |
| Water | 5.8 g |
| Energy | 486 kcal |
| Protein | 16.5 g |
| Total lipid (fat) | 30.7 g |
| Fiber, total dietary | 34.4 g |
| Calcium, ca | 631 mg |
| Iron, Fe | 7.72 mg |
| Phosphorus, P | 860 mg |
| Potassium, K | 407 mg |
| Zinc, Zn | 4.58 mg |
| Selenium, Se | 55.2 micro g |
| Niacin | 8.83 mg |
| Folate | 49 micro g |
| Vit A | 54 IU |
| Vit C | 1.6 mg |
| Vit E | 0.5 mg |
Essential amino acids:
| lysine | 0.97 g |
| Leucine | 1.37 g |
| Methionine | 0.588 g |
| phenylalanine | 1.02 g |
| Arginine | 2.14 g |
| histidine | 0.531 g |
| tryptophan | 0.436 g |
| valine | 0.95 g |
| Isoleucine | 0.801 g |
Chia seed has a rich nutrition profile; however, it has regained popularity for being one of the leading oil sources containing high levels of Polyunsaturated fatty acids. On the other hand, the dietary fiber in whole grains is an essential bio-compartment as it decreases the risk for coronary heart disease, type 2 diabetes, and several cancers [2].
The calcium concentration of chia seed is higher than that of milk calcium concentration [4].
Chia seeds for weight loss
First of all, most of the energy/ calories of chia seeds come from fat, protein, and dietary carbs like fiber, making it an essential component of weight loss diet plans such as the Keto diet.
Interestingly, as per American Dietetic Association (ADA), the daily requirement for fiber intake is between 20 to 35 g/day, and chia seeds contain between 34 – 40 g/100g of dietary; therefore, the potential to fulfill 100% of the daily recommendation for the adult [3]. Since fiber is associated with post-meal satiety and decreasing subsequent hunger, it plays a crucial role in weight loss. Nonetheless, chia seed is an excellent choice for a high-fiber diet during the weight loss journey.
A study by Vuksan et al. revealed that overweight, diabetic participants who consumed 30g/1000 Kcal of chia seeds for six months could lose weight and reduce waist circumference with the increase in adiponectin (a fat-derived hormone that protects against insulin resistance) [8].
Likewise, several other studies conducted by various researchers also concluded that continuous consumption of 25-35g/day over a period of approximately 12 weeks significantly affected weight loss and fat percentage reduction [5, 6, 7].
What are the ways of chia seed consumption? What are the benefits?
Chia Water
You may soak 2 to 3 tablespoons of chia seed in 2 cups of water overnight and consume it in the morning, or if you are in a hurry, then you can also consume chia water after an hour of soaking it in water.
The queries we always receive from clients or visitors what is the best time to drink chia water? The answer is simple Whenever you want; the preference is yours.
If you consume chia water in the afternoon will help in the consumption of fewer calories, meaning it prevents you from overeating; Whereas, if you decide to drink chia seeds in water in the evening, it may reduce your appetite before bed. If you take chia seeds with water in the morning, you are improving your digestion and bowel movements.
There are numerous benefits of drinking chia seeds water; however, the highlighted uses of chia seeds are for weight loss and skin care. The chia seeds protein, Vit. E, B1, B2, B3, Omega 3, and antioxidants help in the reduction of scares and acne, delaying aging, thus making sure that your skin will glow with regular consumption of chia seeds and water.
Chia seeds in smoothies
Using chia seeds in smoothies adds texture and nutrition to your fruit and vegetable smoothies. Nowadays, almonds, chia seeds, and chocolate is the perfect blend where almonds nourish you with protein and chia seed nourish you with fiber and many nutrients.
Chia seeds in oatmeal
Oatmeal itself has a rich profile of nutrients that is beneficial for your health, weight control, and heart health. Therefore, the chia seeds in oatmeal are a combination of nutrition that can be consumed during breakfast or a mid-meal snack.
Chia seeds pudding
If you are a fan of tasty puddings as a dessert; In that case, you can consider having chia seeds pudding which will help you manage your weight, reduce inflammation, improve digestion, and lead to detoxification.
Chia seeds in Baking
If you are vegetarian and want to do the baking, you can very well replace a whole egg with 1 tablespoon of chia seeds and 3 tablespoons of water. The chia seeds give a moist texture to your baked product. In addition to that, you may also garnish muffins, and bread with chia seeds before baking.
Likewise, chia seeds are also used in various other tasty dishes, sometimes whole seed as a topping or soaked in water for its gelatinous properties, or mostly the chia seed oil is an integral part of dishes.
Conclusion
Chia seed is an essential source of dietary fiber, Omega-3 fatty acids, protein, and minerals. The rich nutrient profile makes it an essential component of the human diet and is thus used in various foods like chia smoothies, chia pudding, chia seeds in water, and frozen products like bakery, beverages, pasta, sausages, and so on. The chia seeds can be used in various recipes as whole seed or oil of chia seeds are also used in various foods.
Nonetheless, whatever may be the recipe, chia seed has proven beneficial for human health problems such as inflammation, dyslipidemia, cardiovascular diseases, and insulin resistance. Chia seeds are also trendy in various diet plans for weight loss and skin care routines [9].
FAQ
What are the benefits of chia seeds?
Chia seeds have quercetin, an antioxidant, and several other important nutrients responsible for reducing the risk of developing many diseases, including heart disease.
How to eat chia seeds?
Chia seeds are versatile in nature; you can eat chia seeds as per your wish could be in smoothies or as a chia pudding, or chia seeds can be used in bakery items, or even simply by soaking chia seeds in water. You can also use chia seed oil for sizzling.
What are the side effects of chia seeds?
Chia seeds are full of nutrients; however, just because it is good for health, if you start consuming too many chia seeds, then it may lead to certain problems like digestive issues and even to the extent of prostate cancer.
How many chia seeds per day can be consumed?
The recommended dose of chia seeds for an adult is approximately 0.7 ounces, equivalent to 20 grams or 1.5 tablespoons.
Does drinking chia seed in water helps in weight loss?
As chia seed has a considerably high amount of fiber and protein, it gives a feeling of fullness, thus preventing you from overeating. Since the consumption of extra calories gets lowered with chia seeds in your diet, you tend to achieve your goal of calorie deficiency, and therefore you lose weight.
Does drinking chia seed in water has health benefits?
Yes, chia seeds are a rich source of various macro and micronutrients, which prevents you from the risk of various chronic diseases
