Can eating chia seeds lose weight?

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When it comes to weight loss, diet and exercise are really key. There are a number of foods that can support your weight loss goals. In addition to a healthy diet and active lifestyle, chia seeds can help you lose weight more easily by suppressing your appetite and providing essential nutrients.

1. Overview of chia seeds?

Before learning about eating chia seeds to lose weight, we need to know about the origin of chia seeds. It is widely known that chia seeds are an edible seed that comes from the desert plant Salvia hispanica, grown mainly in Mexico from the Maya and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the small black and white seeds as an energy booster. Because chia seeds are a concentrated food that contains healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Chia seeds are whole, unprocessed seeds that can be absorbed by the body as seeds (unlike flaxseeds). On average, an estimated 28.3 grams of chia seeds contain 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates and 11 grams of fiber, along with many other vitamins and minerals needed for the growth of the body. we.
The mild, aromatic flavor of organic chia seeds makes them easy to add to foods and beverages or cereals, vegetables, rice dishes, yogurts, and mixes into beverages and baked goods. They can also be mixed with water to form a gel.

2. Does chia seeds lose weight?

Before finding the answer to the question, does eating chia seeds lose weight? You need to know, chia seeds are rich in fiber, with about 9.75g of fiber and 4.96g in 1 serving. Both fiber and protein work to temporarily suppress appetite by making a person feel full for longer. On average, each serving of chia seeds contains only 138 calories, making them perfect for making nutritious, low-calorie snacks.
Scientists are just beginning to study the potential weight loss benefits of chia seeds. A small 2014 study with a group of 26 study participants compared weight loss in people who consumed 35g of chia powder per day with weight loss in people who ate a placebo. The results showed that there was no significant difference in weight loss between the two groups after 12 weeks. However, the researchers noted significant weight loss in those in the chia group. Participants who were overweight and obese at the start of the study lost more weight than those who were less overweight at the start.
In addition, those in the chia seed group with abnormal cholesterol levels at the start of the study showed a significant improvement at the end of the trial. Chia powder lowers overall cholesterol and increases high-density lipoprotein cholesterol (the good kind of cholesterol).
There have also been formal studies investigating whether chia seeds promote weight loss in people with type 2 diabetes. This study included 77 overweight or obese participants. As a rule, all participants in the study were required to follow a calorie-restricted diet for 6 months. One group ate chia seeds daily, while the other group ate a control food made from oat bran. All participants who did not consume chia seeds lost an average of 0.3 kg (kg) and those who ate chia seeds lost an average of 1.9 kg. The split group also showed a significant average reduction in waist circumference compared with the control group.
All of the above studies show that chia seeds are not capable of causing significant weight loss on their own. They may promote weight loss in people eating a low-calorie diet, although the evidence for this claim is not very convincing.
More extensive and better designed studies are needed to examine the effects of chia seeds on weight loss and overall health.

3. Health benefits of chia seeds

In fact, organic chia seeds contain many healthful nutrients. A serving of approximately 28.3 grams contains the following amounts of minerals:
179 milligrams (mg) calcium 95 mg magnesium 2.19 mg iron 115 mg potassium Nutritional sources from chia seeds also contain some antioxidants and are a good source rich in omega-3 fatty acids. There is currently research linking omega-3 intake with a reduced risk of depression, inflammatory bowel disease, and allergies in children. In particular, this type of omega-3 fatty acid can also reduce the risk of heart disease quite effectively.
Research on the potential health benefits of chia seeds is still in its early stages. More clinical trials are needed to reach more accurate conclusions.
However, current research suggests that chia seeds may provide some of the following health benefits:
Ability to reduce inflammation due to antioxidant content Works for better blood sugar control and from which controls diabetes More regular bowel habits, including reducing constipation Lowers blood pressure Thin blood due to omega-3 content, which can prevent blood clotting Improves cholesterol levels

4. Risks to consider when using chia seeds

According to many reviews, chia seeds are safe for most people and do not usually cause major side effects for users. However, the high fiber content in chia seeds can cause gastrointestinal problems in people who are sensitive to fiber. Be aware that the larger omega-3 doses in chia seeds can thin the blood.
While this can help lower blood pressure and improve heart health, it also increases the risk of bleeding. Therefore, people who take blood thinners or have bleeding disorders should avoid chia seeds. At the very least, talk to your doctor before incorporating chia seeds into your diet.
Some people may find that they are allergic to chia seeds, although this is uncommon. So in the process of eating chia seeds, if you notice any signs, you need to stop immediately and can see a doctor.

5. How to use chia seeds in the diet?

How to use chia seeds? If you are not used to eating chia seeds, you can start small with these simple ways:
Drink chia seeds with your morning smoothie Use chia seeds to sprinkle on your favorite salad or salad Cook with chia seeds . Chia can be made by soaking a portion of the seeds in water for 20-30 minutes. You can use filtered water or mix with honey, lemon or fruit juice for extra flavor. Use chia seeds to make pudding or alternatively mix them in milk or yogurt and leave overnight to thicken. Adding honey or fresh or dried fruit can make it a delicious breakfast. The nutritional value of chia seeds is undeniable, but we need to use it in the right way, in the right audience to get the best results in health. If you still have doubts about whether to use chia seeds in your daily diet, you can go to Vinmec International General Hospital to receive support from qualified doctors.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Source: medicalnewstoday - webmd.com