Chia SeedsChia Seeds

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 period of time because they give filling satisfaction and are high in fiber. As a result, they may aid in the prevention of overeating.

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) of chia seeds. 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 of them throughout the day.

What are chia seeds?

Chia (Salvia hispanica), often known as Mexican chia or salba chia, is a mint family (Lamiaceae) flowering plant grown for its tasty seeds. The plant is native to Mexico and Guatemala, where it was a valuable crop for the Aztecs and other Mesoamerican Indian societies before the Spanish conquest. Chia seeds are farmed commercially in a number of countries, including Argentina, Australia, Bolivia, Peru, and the United States, for their health advantages, which include being high in fiber and omega-3 fatty acids.

Chia leaves

Chia is an annual herbaceous plant that grows to a height of approximately one metre (3 feet). Its lime-green leaves are oppositely arranged and have serrated (toothed) margins. The plant produces spikes of miniature blue, purple, or white flowers that self-pollinate at a rapid pace.

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Chia seeds are a pseudo grain that are eaten like entire grains. That means they are a nongrass plant’s carbohydrate-rich seeds. Chia seeds swell when they come into contact with liquid and produce a thick gel.

Chia seeds

The word “chia” signifies “strength.” Because they are high in dietary fiber, protein, and polyunsaturated fatty acids (PUFA). When you soak them in water, they expand and form a thick gel-like outer layer, allowing you to reap the benefits of chia seed water. They can actually hold up to ten times their own weight in water or any other liquid. You should always soak them in water before eating them.

The nicest thing about chia seeds is that they do not have a strong flavor or taste, so they may be used in any dish.

How Do Chia Seeds Help With Weight Loss?

Diet and exercise are crucial when it comes to weight loss. Although there are some foods that can help you achieve your goals, so-called “miracle” weight loss aids rarely live up to the promise. Chia seeds can help you lose weight by decreasing your appetite and supplying important nutrients when consumed as part of a healthy diet and active lifestyle. Chia seeds help in weight loss because they are ;

1. Rich in dietary fiber

Chia seeds are high in dietary fiber, which promotes regularity and increases stool frequency to prevent constipation. Furthermore, the fiber in chia seeds absorbs a lot of water, keeping you full for longer and suppressing your hunger.

Fiber-rich foods can prevent your body from absorbing a few calories from your meals. The vitamin attaches to the fat and sugar molecules in the diet, preventing them from being absorbed. You will consume less calories as a result of this.

2. Packed with Polyunsaturated Fatty Acids (PUFA)

Polyunsaturated fatty acids are considered “good” fats. Chia seeds are high in omega-3 fatty acid alpha linoleic acid (ALA). Omega 3 fatty acids have been shown to have anti-inflammatory, brain-enhancing, and heart-health-protective characteristics.

3. Rich in protein

The protein content of chia seeds is fairly high. Chia seeds have 4.4 grams of protein per ounce. Every day, you require roughly 0.8 g of protein per kilogram of body weight. It is possible that you are not getting enough protein because you don’t consume meat. In order to get enough protein, you should eat real meals rather than supplements. Chia seeds are high in protein, which assists muscle growth and recuperation.

4. Boost energy levels

One of the causes of weight gain is a sedentary lifestyle. Chia seeds provide you with 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, boosts your energy levels while also speeding up your metabolic rate.

High with antioxidants

Antioxidants aid in the elimination of pollutants and the reduction of stress and inflammation in the body. They work by scavenging damaging free oxygen radicals, which can cause DNA mutations, which can lead to detrimental/nonfunctional protein synthesis. Quercetin, caffeic acid, kaempferol, and chlorogenic acid are all antioxidants found in chia seeds. As a result, eating these seeds reduces toxins in the body, aids weight loss, and lowers the chance of fatal diseases.

Increase the production of leptin

Leptin is a hormone generated by fat cells that suppresses hunger (adipose tissue). Scientists discovered that the more protein you ingest, the more leptin you produce. Chia seeds are a rich source of protein (as previously indicated) and also aid in the activation of leptin. As a result, appetite is suppressed, overeating is avoided, and a healthy body composition is maintained.

Appetite suppressant

Chia seeds are a good source of dietary fiber, both soluble and insoluble. When chia seeds are combined with liquid, the soluble fiber gives them a gel-like texture. They may absorb up to ten times their body weight in water, resulting in a thick gel. This gel not only suppresses hunger, but it also delays the absorption of sugar into the system, preventing blood sugar rises.

Chia seed supplementation reduced hunger and increased feelings of satiety in participants, according to a 2010 study published in the European Journal of Clinical Nutrition. According to this study, chia seeds can help people lose weight by giving them a feeling of fullness. Because, chia seeds have a unique blend of insoluble and soluble fiber, you will be less likely to seek harmful foods that can put your diet off track.

Nutritional powerhouse

Chia seeds are a great source of fiber, but they also have a lot of other nutritional benefits. They are one of the best plant-based suppliers of omega-3 fatty acids. Omega-3 fatty acids aid in the reduction of inflammation, which has been related to arthritis and heart disease. These fatty acids are also abundant in the brain, suggesting that treatment with this nutrient could help with cognitive performance.

These little but powerful seeds are also high in calcium, which helps to build bones, and iron, which helps to battle weariness. They give more than 10% of the daily recommended intake for these nutrients per serving. Chia seeds have a high protein content for a plant-based meal. They provide 4 grams of protein per serving to your diet. It is no surprise they are regarded as a superfood.

These are the primary reasons why chia seeds should be part of your diet. But how much should you eat on a daily basis?

How much chia seeds should you consume for weight loss?

Chia seeds can be consumed in amounts of 2-3 teaspoons per day. Be careful you don’t go overboard with this advice merely to lose weight “fast,” as it can be dangerous in excessive quantities. Also, before taking chia seeds, consult your doctor or a dietitian.

How to consume chia seeds

Making a chia fresca drink is one of the simplest ways to consume chia seeds. Simply combine 2 cups liquid (water, juice, etc.) and 2 teaspoons chia seeds in a blender. Allow the mixture to rest for 10 minutes to allow the chia seeds to swell.

Chia fresca drink

A wonderful chia pudding is another favorite method to consume chia seeds. To make a simple chia pudding, combine 1/4 cup chia seeds and 1 cup milk in a bowl and refrigerate overnight. As desired, sweetness or toppings can be added. Try this delicious pumpkin chia seed pudding for a festive fall twist.

Chia pudding

Chia seeds can also be used to increase the nutritional value of smoothies, yogurt, and hot cereal. To kickstart your mornings, make a pot of strawberry and banana overnight oats. Chia seeds can also be added to baked items such as muffins and energy bars.

Strawberry banana chia smoothie

Other ways you can add chia seeds to meal can be found here.

Disclaimer: This content, including advice, is intended to provide only general information. It is not a substitute for professional medical advice. For more information, always visit a professional or your personal doctor. Nelson Ikenna’s Blog does not claim responsibility for the use of this information.

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