15 Reasons to use chia seeds for weight loss
The seeds of Chia are the seed of the Salvia hispanica flowering plant, which belongs to the family of the Mint. These seeds have become a common superfood in recent years.
Some claim it improves weight loss by eating chia seeds.
We explain the science behind this argument in this article. We also provide information on Chia seeds’ nutrient content and suggest ways of using them in your diet.
Why are Chia seeds so famous for weight loss?
- The seeds of chia are high in fibre, with a weight of 9.75 g per 1 ounce (oz). They also contain 4.69 g per serving of protein.
- Fibre and protein can temporarily suppress hunger by lengthening the person’s sensation. In addition, each serving of chia seeds has only 138 calories, which makes them a low-calorie, rich nutrient snack.
- Scientists just started to research the possible benefits of chia seeds for loss of weight recently. Some of these experiments have shown positive outcomes, but the knowledge is far from definitive.
- A small study in 2014 contrasts a weight loss of 35 g of Chiameal in people who ate placebo with a daily loss of chia meal. The study was attended by a total of 26 participants.
- After 12 weeks, weight loss did not vary between the two classes. However, among those in the chia community, researchers noted a large weight loss. Participants with obesity lost more weight at the beginning of the study than participants with less overweight.
Health benefits of chia seeds
Chia seeds contain many healthful nutrients. A 1 oz serving contains the following amounts of minerals:
- 179 milligrams (mg) of calcium
- 95 mg of magnesium
- 2.19 mg of iron
- 115 mg of potassium
How do chia seeds help you lose weight more quickly?
Chia seeds are carbohydrate-rich grains that swell in water or some other liquid until soaked. One of the best advantages of chia seed is that it contains plenty of fibre, which is important for the body and for the control of fat.
Two tablespoons of Chia grain are said to have a fibre content of at least 10 grammes. It has to do with weight loss for the same reason. They also constitute an excellent plant protein source. Research published in the European Clinical Nutrition Journal showed that the addition of chia grain decreased participants’ appetite and satiety feelings.
Healthy chia seeds can also help to keep you feeling fuller to a certain degree, whilst the healthy fibre content can control your metabolism and transfer toxins and extra fat out of your body.
The seeds originating in South America also have a high nutrient content. It has one of the healthiest nutrient profiles available for those who do not know. 100 g of chia seed contains 16.5 g of protein, 34.4 g of dietary fibre, 7.7 mg of iron and 335 mg of magnesium. They also have a rich fatty acidity of omega 3.
Chia seeds are an integral protein that contains all none of the body’s essential amino acids. A portion of 30 grammes contains around 5 grammes of protein well above the average plant food. Protein is important for the processing of enzymes, hormones and other chemical substances in the body. It’s also an essential bone, muscle and other tissue construction block.
Fiber of good health
A 30-g seed serve contains 11 g of fibre, primarily composed of fibre and mutation soluble (which offers a moist, sticky texture of the soaked chia seeds). ‘Chia seeds are above dried fruit, cereals or nuts in terms of dietary fibre content,’ says Wakeman.
Fibre feeds intestinal bacteria and allows them to breed and diversify. This bacterial proliferation helps your body consume food nutrients and helps your physical and mental disease.
Large antioxidant content
Chia seeds contain high levels of antioxidants which contribute to the preservation and prevention of bad fats in the seeds. Antioxidants protect the body against free radicals, unstable atoms that cause damage to the cells, related to diseases such as cardiovascular, cancer and stroke.
Encourage safe loss of weight
High fibre foods make you stay full longer and are frequently relatively low in calories – about 140 calories are found in a 30 g portion of chia seeds. Chia seeds consume vast quantities of water and stretch your stomach to promote a feeling of fullness, because of their high levels of fibres. This could help to minimise the amount of food you consume and your appetite, which will help to reduce weight loss.
May benefit cardiac health
Studies also have shown that high-fibre diets also cardiovascular health benefits such as blood pressure reduction, triglycerides and inflammation. According to the National Institute of Medicine, people who eat 14 grammes of fibre for every 1000 calories have a major risk reduction in coronary heart disease. Since chia seeds are rich in fibre, these results can be contributed by eating them in a safe and balanced diet.
Encourage strong bones
Calcium, phosphorus, magnesium and protein are abundant in chia seeds, all of which are important bone health nutrients. A serving 30 g is a fifth of the overall calcium recommendation – more than a glass of milk – for those adopting a vegan diet to make a chia seed a great substitute, intolerant or otherwise drinking milk.
Organically grown and not genetically engineered
The seeds of Chia are food of all grains. So one of Chia seeds’ greatest advantages is that they are mostly developed organically and not genetically modified organically. You should not think about using toxic pesticide residues when using chia seeds.
Blood sugar levels are regulated
For optimum health, healthy levels of blood sugar are important. Chia seeds are rich in nutrition, protein and omega three, one of the many advantages. All these foods boost metabolic wellbeing, which in turn helps to maintain healthy levels of your blood sugar.
Mighty Stress Busters
Chia seeds are a rich magnesium source that helps to maintain control of cortisol, the stress hormone. They are known for being great boosters of mood. Chia seeds contain a high amount of tryptophan, an amino acid which helps your body to produce the ‘feel-good’ chemical called serotonin.
Serotonin and melatonin are two important hormones for your rhythm of sleep. The tryptophan, which is an amino acid in the body, creates these. The high tryptophan of Chia seeds promotes good sleep and relaxation. Tryptophan is also used to treat certain sleeping disturbances.
Real Food for Beauty
Chia seeds are a huge advantage by promoting great skin, hair and nails. The combination of omega-3, antioxidants, protein and minerals, including zinc, in chia seeds is responsible. The fatty acids in omega-3 also minimise inflammation, shrinkage and improve circulation. Tell hi to the skin!
Support to overcome constipation
One of the many advantages of Chia seed is to be filled with fibre. This nutrient is capable of forming your digestive system. Chia seeds contain fibre that is insoluble and soluble. Strong fibres help hold more water in your faeces, making it easier for your intestines to move through. Insoluble fibres, which helps reduce constipation, add bulk to your stool.
Incorporating quickly into your diet
Chia seeds don’t have to be grounded and eaten raw or even soaked, unlike some other seeds. Chia seeds will significantly increase the nutritional value in your everyday food.
Long shelf life
Chia seeds last for four to five years without cooling, just store in a cool, dry location.
15 Reasons to use chia seeds for weight loss