Chia seeds are tiny seeds from the Salvia Hispanica plant, a member of the mint family and native to Mexico and South America. Chia seeds are oval and gray with black and white spots. They are about 2 millimeters (0.08 in) in diameter. The seeds are hygroscopic; they absorb almost 12 times their weight when soaked and develop a mucilaginous coating that gives chia foods and drinks a distinctive gel texture. In recent years, they have become superfoods in other parts of the world due to their high nutritional value.
Studies show that chia seeds offer therapeutic applications. Besides, research the results show that it has several advantages. Tiny chia seeds are a great supplement for weight loss. It’s no secret why they’re so popular for weight loss. The fiber and insoluble protein in chia seeds helps you feel full and satisfied. Plus, it’s high in protein that can prevent overeating. Chia seeds can help control cravings.
Chia seed preparations are not limited to drinks. Add them to salad, puddings, smoothies and baked goods.
Nutritional value of chia seeds
According USDAthe nutritional profile of 100 grams of chia seeds is given below:
- Energy: 486 kcal
- Carbohydrates: 42.1g
- Protein: 16.5g
- Fat: 30.7g
- Fiber: 34.4g
- Phosphorus: 860 mg
- Zinc: 4.58mg
- Calcium: 631mg
- Magnesium: 335mg
- Potassium: 407mg
- Folate: 49 mcg
Note: The recommended daily amount of chia seeds is 1.5 tablespoons/20 grams.
Benefits of chia seeds for weight loss
Chia seeds fill you up because they are high in fiber. Thus, they could help prevent overeating. Additionally, chia seeds, when soaked, expand and form a gel-like texture. Hence, it keeps you full for an extended period promoting weight loss. Additionally, chia seeds are a healthy pseudo-cereal that can be used in a sensible weight loss strategy.
Improved digestion
Investigations state fiber aids in weight loss. Chia seeds contain fiber which slows digestion and gives your body more time to absorb nutrients from food. In addition, they have a laxative effect since they are rich in fiber. Gelling fiber sources add bulk to stools, making them softer and easier to pass. Improving digestion can help you lose weight as it improves metabolic functions.
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Filled with antioxidants
According research. Additionally, the seeds contain a substantial amount of fiber, which may reduce high blood pressure and your risk of heart disease. Plus, studies have shown that antioxidants help with weight loss.
Antioxidants are the most recommended for fat reduction because they boost metabolism. Quercetin reduces oxidative damage to fats and cholesterol, preventing fat accumulation and reducing the sticky properties of cholesterol and the potential to clog arteries.
Rich in omega-3 fatty acids
Several studies claimed that omega-3 fatty acids help with weight loss and fat burning. Chia seeds are an excellent source of omega-3 fatty acids, especially alpha-linolenic acid (ALA), a type of omega-3 that our bodies cannot produce on their own. Therefore, it can only be obtained through diet. Chia seeds are one of the richest plant sources of ALA, containing even more than flax seeds.
Omega-3 fatty acids are essential for health and provide many benefits. For example, it can reduce inflammation, improve brain function, and reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Summary
Chia seeds significantly aid in weight loss due to their high fiber and protein content. It helps to provide a feeling of fullness. It improves digestion and reduces constipation. It makes the intestines softer, making it easier to pass. It is rich in antioxidants and omega-3 fatty acids. These prevent oxidative damage, boost metabolism and help burn fat.
Best Chia Seed Recipes for Weight Loss
Chia seed detox water
Serving: 1
Total duration: 35 minutes
Ingredients
- Chia seeds: 1 tablespoon
- Water: 2 cups
- Mint leaves: 8-10
- Lemon juice: 1 tablespoon
Method
- Pour some water into a cup or glass.
- Add the chia seeds and mint leaves to the glass of water.
- Stir vigorously and continuously for a few minutes.
- Let them soak in water for at least 30 minutes or an hour.
- To ensure that all the seeds swell properly, they must be stirred and mixed.
- Add a little lemon juice to enhance its flavor.
Multigrain Chia Seed Roti
Servings: 5
Total duration: 45 minutes
Ingredients
- Quinoa flour: ½ cup
- Bajra flour: ½ cup
- Mung bean flour: ½ cup
- Flaxseed flour: ½ cup
- Soy flour: ½ cup
- Ragi flour: ½ cup
- Besan: ½ cup
- Almond flour: ½ cup
- Whole wheat flour: 1 cup
- Salt: to taste
- Olive oil: 1 teaspoon
- Chia seeds: 2 teaspoons (soaked)
Method
- Combine quinoa flour, bajra flour, mung bean flour, soy flour, besan, ragi flour, almond flour and flaxseed flour and set aside.
- In a separate bowl, take 1 cup of the multigrain flour you prepared and store the rest in an airtight container.
- Add 1 cup of whole wheat flour and salt.
- Add 1 teaspoon of olive oil and rub.
- Then add the chia seeds soaked in water. Add it gradually.
- Add lukewarm water in small amounts, knead it, then cover it. Then let it sit for 30 minutes.
- Knead it for 5-6 minutes, make small balls and roll them to make rotis.
- Bake the roti on hot tawa until cooked through on both sides and repeat the same with the rest of the dough.
- You can enjoy it with gobi curry, paneer, soy, egg curry, etc.
Breakfast Chia Pancakes
Servings: 3
Total duration: 20 minutes
Ingredients
- Whole wheat flour: 1 cup
- Baking soda: 1 teaspoon
- Salt: to taste
- Eggs: 2
- Honey: 1 tablespoon
- Plain yogurt: 3 tablespoons
- Almond milk: ¾ cup
- Chia seeds: 2 tablespoons
For the yogurt
- Plain yogurt: 2 tablespoons
- Lemon: 1 tablespoon
- Lemon zest: 1 teaspoon
- Chopped fruit: ½ cup (fruit of your choice, ex-mangoes, blueberries, strawberries, pomegranate, apple, etc.)
Method
- Whisk honey, yogurt, eggs and milk. Then add the flour, salt, baking soda and chia seeds. Whisk it all together.
- Heat a skillet and pour ¼ cup batter into the heated skillet.
- When the dough starts to bubble, turn it over. Keep doing this until it is cooked.
- Garnish with a mixture of yogurt, lemon juice, lemon zest and chopped fruit. Serve it.
Curd rice with chia seeds
Servings: 2
Total duration: 35 minutes
Ingredients
- Chia seeds: 2 tablespoons
- Greek yogurt or sour milk: ½ cup
- Salt: to taste
- Coriander leaves: 1 tablespoon
Method
- Soak chia seeds in a cup of water for 30 minutes to an hour.
- Once the chia seeds have swollen, add the curd/yogurt, salt and mix.
- Add the chopped coriander leaves and serve.
Easy Chia Pudding
Servings: 2
Total duration: 1h10
Ingredients
- Chia seeds: 3 tablespoons
- Almond milk: 1 cup
- Stevia: ¾ teaspoon
- Vanilla extract: ¼ teaspoon
- Fresh fruit and mixed nuts: ¼ cup
Method
- In a jar, mix the chia seeds, milk and stevia and let stand for 5 minutes
- Mix well and leave for 1-2 hours/overnight.
- Garnish with a mixture of chopped fruits and nuts and enjoy.
- You can also store it in the refrigerator in an airtight container. It will stay for 5-6 days.
Chia and kale salad
Servings: 5
Total duration: 15 minutes
Ingredients
- Kale: 4-5 cups
- Cucumber: 2
- Tomato: 2
- Lettuce: 4-5
- Olive oil: 2 tablespoons
- Salt: to taste
To train:
- Lemon juice: 2 tablespoons
- Vinegar: 2 tablespoons
- Pepper to taste
- Salt: to taste
- Chia seeds: 2 tablespoons
Method:
- Chop the kale, cucumber, tomato and lettuce and toss well with the salt and olive oil.
- Prepare the dressing with lemon juice, vinegar, pepper, salt and chia seeds.
- Pour it over the salad and mix well. Serve it.
Tutti Frutti Chia Salad
Servings: 5
Total duration: 10 minutes
Ingredients
- Papaya: 1 cup
- Grapes: 1 cup
- Orange: 1 cup
- Mango: 1 cup
- Banana: ½ cup
- Apple: ½ cup
- Almonds: 2 tablespoons
- Chia seeds: 1 tablespoon
Method
- Cut all the fruit into cubes and mix well.
- Sprinkle with slivered almonds, chia seeds and serve.
Chia Seeds and Weight Loss: Ways to Include Them in Your Diet
- You can put it in your detox water.
- You can mix them with your oatmeal.
- You can sprinkle it on your salad or add it to your dressing.
- It can be an egg substitute in vegetarian or vegan recipes.
- You can also make a chia seed energy drink with lime and honey.
- Prepare a chia pudding. Add fruits like mango, banana, apple and pomegranate and make it a tasty dessert.
- You can add them to curd or yogurt.
- Add them to a smoothie bowl.
- You can add chia seeds to your rotis, chapatis or parathas. For example, multigrain chia seed and garlic paratha, flax seed and chia seed paratha, multigrain chia seed roti, etc.
- Sprinkle it over your soup.
- Add them to traditional recipes like curd rice with chia seeds or raita with chia seeds.
- You can also make energy bites from chia seeds.
- Add them to your breakfast pancakes.
- You can also make popsicles or use them as sorbets.
- Add chia seeds to your upma, poha or toast.
Suggestions HealthifyMe
The versatility of chia seeds is one of its best attributes. Combine chia seeds with fruit puree and stevia or date paste to create a healthier, less sweet version of jam. Plus, the chia seeds help thicken the mixture, creating a jam-like consistency without the added pectin or sugar.
Conclusion
Chia seeds are a perfect food for weight loss. The article highlights the many nutritional benefits of chia seeds, including their high fiber and protein content and their ability to help regulate blood sugar and reduce inflammation. These properties make chia seeds ideal for promoting satiety and reducing overall calorie intake, which can lead to weight loss.
Chia seeds can be added to various dishes, such as smoothies, salads, and yogurts, making it a convenient and versatile addition to any weight loss diet. Chia seeds are an effective and healthy option for people looking to manage their weight and improve their overall health.
Disclaimer: The purpose of this article is simply to spread knowledge and raise awareness. It is not intended to replace professional medical advice. For more information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: What are chia seeds?
A: Chia (Salvia Hispanica L.) is a small seed of Salvia Hispanica L, a herbaceous plant. It is tiny, oval, with black and white spots. Chia seeds are a fantastic source of nutrients, including fiber, protein, omega-3 fatty acids, and various micronutrients such as calcium, magnesium, and phosphorus. They also contain antioxidants and may have multiple potential health benefits, including promoting heart health, improving digestion, and reducing inflammation.
Q: Can chia seeds help with weight loss?
A: Yes, chia seeds can be a useful addition to a weight loss diet. They are high in fiber, which can help promote satiety and reduce overall calorie intake. Additionally, chia seeds may also help regulate blood sugar and reduce inflammation, which aids in weight management. However, it is essential to note that weight loss is primarily a matter of calorie deficit. Therefore, consume chia seeds as part of a balanced diet and healthy lifestyle.
Q: How many calories are in chia seeds?
A: According to the USDA, 100 grams of chia seeds contain 486 calories. Therefore, 20 grams contain about 97 kcal. Thus, the recommended amount of chia seeds is 20 grams.
Q: What are some popular chia seed recipes for weight loss?
A: Some popular and exciting chia seed recipes for weight loss include chia pudding, chia curd rice, chia and kale salad, chia fruit salad, chia detox, multigrain chia rotis, chia yogurt, chia breakfast pancakes, chia brown rice waffles, and more.
Q: How many chia seeds should I consume per day to lose weight?
A: The recommended chia seeds are 15-20 grams or 1.5 tablespoons. Chia seeds are good for weight loss. However, consuming more than recommended can have adverse health effects.
Q: Can I eat chia seeds raw or do I have to soak them first?
A: According to research, when chia seeds are soaked before consumption, you can get the most nutrients. Therefore, while you can certainly eat whole, raw chia seeds in baked goods and cereal mixes, it is advisable to eat chia seeds that have already been soaked in liquid or served with moist foods. such as smoothies, yogurts, etc.
Q: Are there any potential side effects from consuming chia seeds?
A: There are no proven side effects of chia seeds. However, consuming too much can harm your health. It can cause diarrhea, gas, bloating, pain, constipation, etc.
Q: Can chia seeds be added to smoothies for weight loss?
A: Yes, you can add chia seeds to smoothies, which are great for weight loss. Add 1 to 1.5 tablespoons of chia seeds to your smoothie to boost its nutrient content, which will also help you in your weight loss efforts.
Q: What are some creative ways to incorporate chia seeds into my diet?
A: Some creative ways include making popsicles using chia seeds. Also, sorbets, puddings and energy bites are interesting chia seed recipes. Finally, they can be added to traditional recipes such as paratha, raita, summer coolers and milk-based desserts.
Q: Are there any nutritional benefits to chia seeds besides weight loss?
A: Chia seeds can reduce your risk of contracting several diseases. The seeds are high in fiber, reducing high blood pressure and minimizing the risk of heart disease. It also helps lower cholesterol and promote intestinal wellness.
Research Sources
1. Knez Hrnčič, M., Ivanovski, M., Cör, D., & Knez, Ž. (2019). Chia seeds (hispanic salvia L.): An Overview – Phytochemical Profile, Isolation Methods and Application. Molecules (Basel, Switzerland), 25(1), 11. https://doi.org/10.3390/molecules25010011
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994964/
2. US Department of Agriculture data on chia seeds [FDC ID: 170554]
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
3. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber intake predicts weight loss and diet adherence in adults consuming calorie-restricted diets: The LOST LIVRES study (preventing overweight using new dietary strategies). J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/
4. Salehi B, Machin L, Monzote L, Sharifi-Rad J, Ezzat SM, Salem MA, Merghany RM, El Mahdy NM, Kılıç CS, Sytar O, Sharifi-Rad M, Sharopov F, Martins N, Martorell M, Cho BATHROOM. Therapeutic potential of quercetin: new knowledge and perspectives for human health. ACS Omega. 2020 May 14;5(20):11849-11872. doi: 10.1021/acsomega.0c01818. PMID: 32478277; PMCID: PMC7254783.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7254783/
5. Abdali D, Samson SE, Grover AK. How effective are antioxidant supplements in obesity and diabetes? Med Princ Pract. 2015;24(3):201-15. doi: 10.1159/000375305. Epub 14 Mar 2015. PMID: 25791371; PMCID: PMC5588240.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5588240/
6. Salman HB, Salman MA, Yildiz Akal E. The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese dieters. Nutr Hosp. 2022 Aug 25;39(4):803-813. English. doi: 10.20960/nh.03992. PMID: 35815739.
