Fact Or Fad - Do Chia Seeds Really Help You Lose Weight?
Chia seeds are the tiny black-brown seeds of the Salvia hispanica plant, a mint family member. Once upon a time, chia seeds were rarely seen in grocery stores and instead were more popular as ‘chia pets’ - you know, those strange terracotta figurines?
Today chia seeds are finally recognized as the superfood they are, filling Instagram feeds and the pages of health food magazines - but do they help you lose weight?
Do Chia Seeds Help You Lose Weight
More than 1.9 billion people are overweight, and 1 in 3 people are classified as obese. As the world continues to struggle with its weight problem, it’s unsurprising that foods associated with weight loss are receiving a lot of attention and chia seeds are one of these foods. Chia seeds are nutrient powerhouses. They’re packed with protein, full of fiber, and contain an impressive amount of healthy omega-3’s but do they really help you to lose weight? Here’s what we know.
Chia Seeds Are A Great Protein Source
If you’re trying to lose weight, then protein can help you to achieve your goals. By replacing carbohydrate and fat-rich foods with protein sources like chia seeds, you can reduce the production of the main hunger hormone and increase feelings of satiety which helps you to eat less. Eating enough protein while losing weight will also prevent you from reducing your muscle mass while you burn off excess fat.
Chia Seeds Are Full Of Fiber
A one-ounce (28g) serving of chia seeds contains 12g of carbohydrate, 11g of which is actually fiber! This makes chia seeds a keto-friendly food and also a fantastic way to boost your daily fiber intake. Not only does fiber help you to feel full for longer, but it is also essential for a healthy gut microbiome which can also help you to lose weight.
Chia Seeds Are Rich In Antioxidants
Although antioxidants may not directly lead to weight loss, they do help to reduce your risk of developing other chronic conditions. The antioxidants found explicitly in chia seeds have been found to reduce a person’s risk of cancer and heart disease, two conditions that are both strongly associated with obesity.
Chia Seeds Can Help You Control Your Blood Sugar Levels
Chia seeds are a fantastic food for people with diabetes because they are high in fiber and low in digestible carbohydrates. This means that chia seeds slow down the rate at which food passes through the gut, helping to keep blood sugar levels stable and increase glycemic control.
The Bottom Line
At the end of the day, chia seeds won’t magically burn off belly fat, but they are a great food to include in your diet if you are trying to lose weight. Their high protein and fiber content can help to reduce overall food consumption, increasing feelings of fullness, while their antioxidant and omega-3 content can help to reverse some of the adverse effects of obesity on the body. As high fiber foods, chia seeds are also fantastic for people with diabetes and can even help diabetic patients to control their blood sugar levels. So, if you’re looking to lose weight, then there’s no harm in adding chia seeds to your diet and if your curious to learn more about this little seed then be sure to check out our video on Everything You Need To Know About Chia Seeds.