Can chia seeds really help you lose weight? Remember the Chia Pet? These gift items, clay figurines that sprouted grass-like "fur," were once all the rage. Fast-forward a few decades, and the seeds from the same chia plant are being sold online and in health food stores as a weight loss aid. They're supposed to help control hunger while they enhance your diet
with super-nutrients. But what's the real story on these nutritious seeds and their ability to help you lose weight? Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated
food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains
139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with
water and made into a gel. In theory, chia seeds are supposed to expand in your belly, helping you to feel full, eat less, and ultimately shed pounds. But one study indicates otherwise. "Over a 12-week period, we did not see a change in appetite or weight loss" in study participants who consumed chia seeds, says researcher David Nieman, DrPH, a professor at Appalachian State University in
North Carolina. "Our study showed no reduction in body weight, body fat and no improvement in traditional cardiovascular markers from 50 grams of chia per day.” A study reviewing the body of scientific evidence on chia found similar results. "The evidence is limited on chia, and only two clinical trials examined heart health and body weight," says explains
researcher Catherine Ulbricht, PharmD. "One showed some beneficial heart effect, but neither showed any effect on weight loss." More study is needed before chia can be recommended either for weight loss and heart health, says Ulbricht, chief editor of Natural Standard
Research Collaboration. While there's little evidence for the weight loss benefits of chia, it can be a nutritious addition to your diet. Nieman notes that people in his study tolerated it without any complaints for 12 weeks. "Use chia seeds in foods, not as a supplement, but as an alternative to processed grains like white bread because it is a much healthier whole grain that is
great-tasting in foods like muffins," suggests Michael Roizen, MD, co-author of You Staying Young. In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries. Is there any downside to chia? Ulbricht cautions that if you have
food allergies (especially to sesame or mustard seeds) or are on high blood pressure medications or
blood thinners, you should ask your health care provider before adding chia to your diet. Enjoy chia seeds for their flavor and to boost the fiber, protein,
calcium, antioxidants, and omega-3s in your diet. But don't expect a big weight loss boost. Unfortunately, there is no magic bullet (or seed) for weight loss. If you want to lose weight, you'll need to follow a healthy, calorie-controlled diet and get more physical activity. What Is Chia?
Can Chia Really Help You Lose Weight?
Should You Try Chia?
The Bottom Line on Chia
Chia seeds are considered a superfood that has been around for thousands of years. They have multiple health benefits, but can they help you lose weight? Read on to learn all about the advantages of chia seeds for weight loss, and fun ways to incorporate them into your diet.
What are Chia Seeds?
Chia Seeds: Nutritional Profile
How Much Chia Seeds Should You Consume Every Day?
How do Chia Seeds Contribute to Weight Loss?
Wondering How to Use Chia Seeds for Weight Loss? Try These Tricks!
What is the Best Time to Drink/Eat Chia Seeds for Weight Loss?
What Other Health Benefits do Chia Seeds Have?
Can Eating Too Much Chia Seeds be Bad for You?
Don’t Have Time To Read?
FAQs
What are Chia Seeds?
Chia seeds are commonly known as Sabja seeds in India. They belong to the mint family and are native to the Central American region. The word “chia” means “strength” in the ancient Mayan language. Chia seeds were a major component of the Mayan and Aztec diets, and were valued for their medicinal properties and for the large amounts of energy they provide.
Chia Seeds: Nutritional Profile
The following is the nutritional information for 100 grams of Chia seeds.
Nutrient name | Amount | % of RDA for Indian adults (based on 2000 kcal. diet) |
Energy | 486 kcal. | 24.3% |
Protein | 16.5 g | 33% |
Fat | 30.7 g | 76% – 120%* |
Carbohydrate | 42.1 g | 32.4% |
Fibre | 34.4 g | 114.6% |
Calcium | 631 mg | 63% |
Sodium | 16 mg | 0.8% |
Potassium | 407 mg | 11.6% |
Magnesium | 335 mg | 76% |
Phosphorus | 860 mg | 86% |
Iron | 7.72 mg | 40.6% for men 26.6% for women |
Zinc | 4.58 mg | 26.9% for men 35% for women |
*based on activity levels
Chia seeds are packed with essential macro and micronutrients. They are an excellent source of B-complex vitamins, copper, selenium, manganese, and omega-3 fatty acids.
How Much Chia Seeds Should You Consume Every Day?
There is no daily recommended amount of consumption for Chia seeds. You can safely consume anywhere from 15 to 50 grams of Chia seeds every day.
How do Chia Seeds Contribute to Weight Loss?
Chia seeds are high in both protein and soluble fibre. The soluble fibre absorbs water and swells up, which slows down digestion, keeps you feeling full for a longer time and helps prevent overeating. Similarly, protein reduces hunger and helps in building muscle, which contributes to weight loss.
Wondering How to Use Chia Seeds for Weight Loss? Try These Tricks!
Add a spoonful to your water with a squeeze of lemon
The easiest way to consume Chia seeds is to add them to your water bottle. The fibre in the seeds expands and takes on a gel-like consistency when it comes into contact with moisture. Fibre keeps you full for longer, which can help you cut down on snacking and overeating. Adding some lemon juice to the mix further boosts your metabolism.
Sprinkle some onto your salads, oatmeal or your sandwiches
You can use a teaspoon of Chia seeds as a topping on your bowl of oatmeal, sandwiches, fruit or vegetable salads for a delightful crunch. Along with enhancing the texture of your food, Chia seeds can also give you an energy boost.
Make a Chia pudding
If you have a sweet tooth, this dish could be the perfect fit for you. Replacing your dessert with an easy to make, delicious, and super nutritious Chia pudding can help you lose weight while satisfying your cravings.
Mix them into your smoothie bowl, yoghurt or soups
You can add some whole Chia seeds or Chia powder to your breakfast smoothie bowl or yoghurt for added nutrition. They can also be used as a substitute for croutons in soups for a crunchy texture, but without the extra calories.
Bake your desserts with Chia flour
You can swap up to a quarter cup of regular flour with Chia flour while baking. Using Chia flour will help lower the number of calories consumed. Make some Chia flour at home by blitzing up a cup of Chia seeds till they are smooth to the touch.
Add them to granola bars
Replace your evening snacks with a healthy granola bar made of nuts, Chia seeds, fruits and oats. Having a granola bar instead of a piece of chocolate, cookie, or a bag of chips can help you cut down on empty carbs while also satisfying your hunger. Try making delicious homemade granola bars with this healthy antioxidant mix of seeds and berries.
Blitz with nuts to make a Chia nut butter
Nut butter made of almonds or peanuts are a healthy substitute for spreads like cheese or butter. Add in a cup of Chia seeds to your nuts of choice and grind till you get a consistency of your liking.
Try a fruit compote with Chia seeds
Fruit compotes are healthier homemade versions of store-bought jams which are high in added sugars. Compotes are easy to make; just add a few cups of your favourite berries or fruits into a pan with a splash of citrus juice. Simmer till the fruits break down and take on a thick sauce-like consistency. Add a little bit of honey or sugar as desired.
What is the Best Time to Drink/Eat Chia Seeds for Weight Loss?
If your goal is to lose weight, it is best to consume Chia seeds on an empty stomach or as a part of your breakfast as they help promote satiety (fullness of stomach) and improve digestion. However, you can also consume them throughout the day as a part of your meals to get the full nutritional benefits.
What Other Health Benefits do Chia Seeds Have?
Lowers blood sugar levels
Chia seeds digest slowly due to their high fibre content, which leads to the slow release of sugar into the bloodstream. They also help in improving insulin tolerance and have a glycaemic index of 1, which makes them a great addition to your meals if you have diabetes.
Lowers cholesterol and blood pressure levels
The soluble fibre in Chia seeds helps lower the LDL (Low-Density Lipoprotein) or “bad” cholesterol and triglyceride levels in your body, along with lowering your blood pressure. This may be due to the presence of high omega-3 fatty acid content (about 17.8 g/ 100 g) in Chia seeds, which has been shown to lower blood pressure and reduce cardiovascular risks.
Eases digestion
The fibre in Chia seeds help relieve constipation by absorbing water which improves bowel movement. Chia seeds also promote intestinal health and the growth of gut-friendly bacteria which improve your digestive health.
Improves hair and skin health
Chia seeds are rich in antioxidants, proteins, omega-3 and omega-6 fatty acids, zinc, selenium, B-complex vitamins and other skin and hair-friendly nutrients that protect them from oxidative and UV damage. They also improve cell hydration, which strengthens your skin’s protective barrier.
Protects bone and teeth health
Chia seeds are a great source of minerals like calcium, phosphorus, potassium and magnesium, all of which are essential for maintaining optimal bone and tooth health.
Can Eating Too Much Chia Seeds be Bad for You?
- Chia seeds have a high carbohydrate and fat content, so eating too much can end up adding to your weight instead of aiding in weight loss.
- They are also rich in fibre, eating too much of which can cause stomach pain, diarrhoea, gas, bloating and constipation.
- If you are taking medication for diabetes, eating too much Chia seeds can cause hypoglycaemia or extremely low blood sugar levels.
Don’t Have Time To Read?
- Chia seeds are a superfood that has been consumed for thousands of years.
- Chia seeds are rich in protein, fibre, healthy fats, and several vitamins and minerals.
- It is considered safe to consume about 15 to 50 grams of Chia seeds per day.
- The fibre and protein in Chia seeds can help you feel full for longer and promote weight loss by preventing overeating.
- You can incorporate Chia seeds into your diet by adding them to your water, smoothies, yoghurt, soups, etc. You can also use them as toppings on your salads, oatmeals, and sandwiches, or add them to homemade granola bars, fruit compotes, or nut butters. Alternatively, Chia flour can be used as a substitute for regular flour in baking and cooking.
- Studies have shown that Chia seeds can help lower your blood sugar, cholesterol, and blood pressure levels. They are also beneficial for your gut, hair, skin, bone, and dental health.
- Consuming Chia seeds in excess can cause digestive problems like bloating, gas, diarrhoea, etc. The high fat and carbohydrate content can cause weight gain, and eating too much Chia seeds while taking diabetes medication can cause very low blood sugar levels.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.
Frequently Asked Questions
Can I drink chia seeds before bed for weight loss?
Yes, drinking a glass of water with Chia seeds before bed can help stabilize your blood sugar levels at night and prevent midnight snacking, thus contributing to weight loss.
How much chia seeds should I eat to lose weight?
You can consume about 20 to 40 grams of Chia seeds every day in the morning to help you lose weight.
What are the disadvantages of chia seeds?
Eating too much Chia seeds can cause digestive problems like bloating, gas, diarrhoea, constipation, etc. They can also cause weight gain or very low blood sugar levels if consumed in excess.
Do chia seeds reduce belly fat?
Yes, the fibre and protein present in Chia seeds can help you lose belly fat.
Is the combination of chia seeds and lemon good for weight loss?
Yes, Chia seeds when combined with lemon water can help you lose weight as they boost your metabolism and promote satiety (fullness) which can help you feel full even if you’ve consumed fewer calories.
What happens if you drink chia seeds every day?
Consuming Chia seeds every day can help you lose weight, lower your risk of heart disease by lowering your cholesterol and blood pressure levels, lower your blood sugar levels, and improve your digestive health.
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.