Do Chia Seeds Help In Weight Loss? 5 Facts To Know
Posted on February 05 2021
lthough there are many strategies behind weight loss, the only proven way to achieve weight loss is to consume fewer calories than your body burns each day. Weight loss should be a gradual and realistic goal and a nutritionally balanced diet plays a big role in it.
Now, if you’re someone looking for a great store vegan cupboard nutritional dietary essential for weight loss, chia would your perfect choice.
Don’t be awestruck about how the tiny chia can help you lose pounds…haven’t you heard of the saying great thing come in small packages? That’s exactly the case with chia.
Go ahead and read this blog to know how the little wonder can help you in your weight loss journey…
HISTORY OF CHIA
The word chia is derived from the Spanish word, chian which means oily. Chia (Salvia Hispania) originated from Mexico, and Guatemala, it has been a part of human nutrition since 1500 BC. Traditionally, the seeds were used by Aztecs and Mayans in preparation of food. In prehistoric times, in Columbian societies, chia was the second main crop after beans.
HIGH IN GOOD FATS
Chia seeds are the richest plant-based source of omega-3-fatty acids. They are impressively high in polyunsaturated fatty acids, particularly α-linolenic (60%) and linoleic (20%) acids which belong to the omega-3 group. These are healthy fats that can serve as an important source of energy and help you burn more fat. Taking good fats along with your meals help in reducing the glycemic load of your meal, implying that insulin spike that comes with food consumption won’t be as high because fats help lower it. Moreover, good fats can keep you stay satiated for a long time as they take more time to get metabolized by the body.
For vegetarians and vegans, non-fish eaters, chia seeds should be of particular interest to get the essential source of fats.
HIGH IN FIBER
A large number of research studies have shown that dietary fiber contributes to weight loss. Consumption of dietary fiber has been associated with the increase of post-meal satiety and decrease in subsequent hunger. Chia seeds contain between 34 to 40g of dietary fiber per 100g serving. The soluble fibers in chia seeds slow the absorption of sugar into the bloodstream and therefore prevents blood sugar spikes which is the chief contributing factor to adding pounds. Insoluble fibers add bulk to the food and help in slowing the digestion and keeping you full and help stave off hunger pangs.
HIGH IN PROTEIN
Chia seeds contain a high amount of protein for plant-based food. The protein content of chia seeds is around 17%, greater than the protein content in all other cereals ( in corn the protein content is 9.4%, rice is 6.5%, quinoa 14.1% and in wheat 12.6% protein respectively). Food rich in protein can keep you satiated for long as protein takes a longer period for digestion. High protein intake helps boost metabolism and burn more calories while processing them. Chia seeds are highly valued among other sources of protein due to the absence of gluten.
HIGH IN ANTIOXIDANTS
Unrestrained free radicals may lead to oxidative stress in the body which may contribute to the onset of diseases and improper fat metabolism. Chia seeds are interesting source of phytocompounds known as polyphenols like caffeic, cholorogenic, gallic, quercetin, cinnamic, kaemferol, epicatechin. The antioxidant potential of chia seeds can be utilized for better health and prevention of lipid oxidation. Consuming the natural antioxidant can help your body get rid of toxins, reduce inflammation and promote fat burn, thus aiding in weight loss.
The soluble fibers in chia seeds expand and form a thick gel-like outer layer when you put them in water. Chia seeds can hold up to 10 times their weight in water or any other liquid. The best part of chia seeds is they have an extremely subtle flavour and can hence be added to any food and consumed. The black miniatures swell up and develop a jelly-like texture when soaked in water. Consuming chia seeds soaked in water increases fullness and slows the absorption of food.
5 SIMPLE WAYS TO CONSUME CHIA SEEDS
SUGAR-FREE CHIA LEMONADE
Simply pour 2 tablespoons of chia seeds into a glass of lemonade. Chia seeds plump up and form a gel that works to crave off hunger.
Mix 2 tablespoons of chia seeds with one cup of almond milk, banana and blueberries. You can add chopped fruits, and nuts as toppings.
CHIA - YOGURT
Sprinkle 2 tablespoons of chia seeds to your bowl of yogurt. Chia adds fiber, protein, omega 3’s, minerals and vitamins to your yogurt.
CHIA - OATMEAL
Combine 1 tablespoon chia seeds, 1 medium ripe banana peeled and sliced, 1 cup milk, ¼ cup yogurt in a container. Consume it for a filling breakfast.
CHIA – PEANUT BUTTER SPREAD
Pair a tablespoon of chia seeds with your peanut butter for extra nutrition, use as spread on bread and consume.
AS-IT-IS CHIA SEEDS
AS-IT-IS Chia seeds are 100% natural, organic, mighty vegan functional food which are gluten-free, easily digestible, packed with fibers, proteins, minerals, essential fatty acids and calcium.
Choosing natural foods is the best decision you can make while opting weight loss supplements…
The amazing chia seeds would make you count on them for weight loss…wonder the superfood's benefit for weight loss not just upon reading this blog but try them yourself and let us know your review…
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