Chia seeds have even been referred to as a miracle in recent years. There are several claims made about the health benefits, including that they could help with weight loss. But can they genuinely aid with weight loss? For more information, keep reading.
Do chia seeds really help you lose weight?
On the internet, there are a lot of claims that chia seeds may help you lose weight and control your appetite. Because they are filling and high in fiber, chia seeds are thought to keep you fuller for longer. They might therefore assist in preventing overeating.
A number of illnesses have been treated using chia seeds, a kind of seed.
The mint family includes the Mexican mint plant known as chia. Pseudo-grain chia seeds may be consumed the same way as real grains. because they are seeds that are high in carbohydrates from a plant other than grass.
When chia seeds are exposed to liquid, they expand and produce a thick gel.
Two tablespoons of chia seeds provide roughly 10 grams of fiber. That is almost 40% of the daily dose that is advised. Diets high in fiber have been linked to weight loss.
A 2015 study found that 30 grams of fiber per day can help you lose weight at a rate comparable to that of a more complicated diet.
Research doesn’t support the fervor. The benefits of chia seeds on weight loss have barely been studied in humans.
For the study, 90 overweight or obese participants received either a placebo or 25 grams of chia seeds mixed with water before their first and last meals of the day. Unfortunately, the findings did not impact body mass, composition, or disease risk factors.
Chia seeds contain a lot of calories and fat. Two tablespoons include 138 calories and 9 grams fat (1 gram saturated). When consumed in moderation, chia seeds might make you feel fuller and less likely to overeat.
Uses for Chia Seeds
They may be combined with nearly any beverage, including water and juice. Make sure chia seeds are entirely developed before consuming them. Avoid eating chia seeds dry if you have difficulties swallowing.
According to Dr. Rebecca Rawl, dry chia seeds may develop and cause a blockage in the esophagus.
Keep in mind that the end product will be thicker the more chia seeds you use and the longer they sit. If the chia seeds’ texture bothers you, mix them together until you have the desired consistency.
The most popular foods created with chia seeds are smoothies, oats, salads, yogurt, soups or gravy, muffins, handmade bread, baked products without eggs, chia pudding, etc.
5 easy recipes made by Chia Seeds
1. Smoothie with Chia Seeds
Ingredients
- 1 banana (1 banana)
- 1 pound of blueberries
- chia seeds (2 tblsp.)
- 1 tablespoon yogurt (Greek)
- 1 cup soy/full-fat milk
How to Make
- Peel the banana and then put it in a blender.
- In a large mixing bowl, combine the blueberries, Greek yogurt, full-fat soy milk, and chia seeds.
- Blend things until smooth, then pour it into a glass and drink it up.
2. Tea with Chia Seeds
Ingredients
- Chia seeds (2 tblsp.)
- 1 teaspoon tea (green)
- 1 quart of water
- Lime juice (two teaspoons)
- 14 tsp. brown sugar
- Wedges of lime
- Cubes of ice
How to Make
- For a few minutes, soak the chia seeds in water.
- As soon as the water in a cup starts to boil, quickly turn off the heat.
- For chilling, allow two minutes.
- Using a teaspoon of green tea, steep for three to four minutes.
- Make use of a strainer to pour the tea into a glass.
- Before chilling it for 15 minutes, give it another 5 minutes to cool.
- You should use lime juice, brown sugar, chia seeds, ice cubes, and lime slices.
- This summer, savor your cooling chia iced tea.
3. Chia Muffin
Ingredients
- a third of a cup of almond milk
- 1 cup oats, rolled
- 1 banana (mashed)
- 12 cup sugar (brown)
- 14 cup granulated sugar
- 13 cup ghee/vegetable oil
- chia seeds, 2 12 teaspoons
- 2 teaspoons soda bicarbonate
- flour (two cups)
- apple cider vinegar, 2 tblsp
- a quarter teaspoon of salt
- a quarter teaspoon of cinnamon
- nutmeg (1/4 teaspoon)
How to Make
- Oil a muffin tray and preheat the oven to 350 degrees Fahrenheit.
- Keep the whisked mixture of apple cider vinegar and almond milk on hand.
- In a large mixing bowl, combine the flour, chia seeds, cinnamon, nutmeg, baking powder, and salt.
- The mashed banana, both kinds of sugar, and the oil are added to the combination of apple cider vinegar and milk. Completely combine.
- The dry ingredients should be combined in a mixing basin.
- One to two tablespoons of batter should be placed in each muffin shape and baked for 20 to 25 minutes.
4. Chia Protein Bar
Ingredients
- 1-2 cup dates
- 4 teaspoons water-soaked chia seeds
- 2 tablespoons extra virgin olive oil
- 1 tablespoon seeds from melon
- 1 tbsp chia seeds
- 12 teaspoons extract de vanilla
- cinnamon, a pinch
- 1 tablespoon cocoa powder (dark)
How to Make
- All the ingredients should be combined in a mixing bowl.
- The ingredients should be put in a baking pan. Before cutting it into squares, spread it out and firmly press it down.
- For a chewier texture, place in the refrigerator for two hours.
5. Chia seed Banana Pancake
Ingredients
- 1 ripe banana
- 1/2 cup flour
- 2 tbsp oat flour
- 1/4 cup almond milk
- 2 teaspoons soaked chia seeds
- a pinch of cinnamon
- Toppings: berries and maple syrup/honey
How to Make
- Mash the banana with the back of a fork.
- In a mixing dish, combine the flour and ground oats. Completely combine.
- In a mixing dish, combine the milk, cinnamon, and chia seeds. Completely combine.
- A heated nonstick skillet should be filled with a scoop of batter.
- Cook for two minutes on each side.
- Put the fruit, maple syrup, and honey on a dish alongside the pancakes.
Benefits of Chia Seeds for Health
Chia seeds are recognized for their beneficial effects on health.
Despite their tiny size, chia seeds are commonly promoted as being heart-healthy due to their high omega-3 fatty acid content. However, alpha-linolenic acid dominates the omega-3 fatty acids in chia seeds (ALA).
Chia seeds don’t contain many vitamins but are a great source of calcium. Despite the mixed results of studies on calcium and weight loss, it is clear that calcium supports healthy bones, teeth, and metabolism.
Chia seeds are also devoid of cholesterol. The minerals they do contain, which include calcium, phosphorus, manganese, copper, and zinc, make up for the lack of vitamins.
Conclusion
You will almost probably hear about chia seeds as great food to eat to help you accomplish your weight loss goals when you first start your weight loss journey.
Many publications, experts, and medical professionals advise those who want to lose weight effectively to eat chia seeds.
It’s not about eating more (or less) of one particular meal when it comes to losing weight; rather, it’s about being mindful of your whole diet and activity routine.
However, chia seeds have recently demonstrated positive effects in those who are attempting to lose weight.
Author Bio
Sarwar Abdullah is a content developer at Healthy Natural Diet. Content writing is my passion. And I believe in following my dreams to achieve my goal in life! I am a full-time entrepreneur who believes in investing his time in his profession and passion equally.
