Chia seeds are tiny seeds from the Salvia Hispanica plant, a member of the mint family, and native to Mexico and South America. Chia seeds are oval and grey with black and white spots. They have a diameter of around 2 millimetres (0.08 in). The seeds are hygroscopic; they absorb almost 12 times their weight when soaked and develop a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture. In recent years, they have become known as superfoods in other parts of the world due to their high nutritional value.
Studies show that chia seeds offer therapeutic applications. In addition, research findings show it has several benefits. The tiny chia seeds are an excellent addition to losing weight. The reason they are so well-liked for weight loss is no secret. Chia seeds’ insoluble fibre and protein help you feel satisfied and full. Moreover, it is rich in protein that may prevent overeating. Chia seeds can help with craving control.
Chia seed preparations are not limited to just beverages. Add them to salad, puddings, smoothies, and baked goods.
Nutritional Value of Chia Seeds
As per USDA, the nutrient profile of 100 grams of chia seeds is given below:
- Energy: 486 kcal
- Carbohydrates: 42.1 g
- Protein: 16.5 g
- Fat: 30.7 g
- Fibre: 34.4 g
- Phosphorus: 860 mg
- Zinc: 4.58 mg
- Calcium: 631 mg
- Magnesium: 335 mg
- Potassium: 407 mg
- Folate: 49 µg
Note: The recommended amount of chia seeds daily is 1.5 tbsp/20 grams.
Chia Seeds Benefits for Weight Loss
Chia seeds keep you satiated as they are high in fibre. Thus, they might aid in preventing overeating. Moreover, chia seeds, when soaked, expand and form a gel-like texture. Therefore it keeps you full for an extended period promoting weight loss. Also, chia seeds are a healthy pseudo-grain that one can use in a sensible weight-loss strategy.
Enhanced Digestion
Investigations state fibre helps in weight loss. Chia seeds contain fibres that slow digestion and give your body more time to absorb nutrients from food. In addition, they have a laxative effect since they are high in fibre. Gel-forming fibre sources add bulk to stools which softens and aid their passage. Enhancing digestion can help you lose weight because it improves metabolic functions.
Packed With Antioxidants
Quercetin, an antioxidant in chia seeds, can lower your chance of acquiring several illnesses, including heart disease, according to research. In addition, the seeds contain a substantial amount of fibre, which can reduce high blood pressure and your risk of heart disease. In addition, studies have shown antioxidants aid in weight loss.
Antioxidants are the most recommended for fat reduction because they boost metabolism. Quercetin lessens oxidative damage to fats and cholesterol, preventing fat buildup and reducing cholesterol’s sticking properties and artery-clogging potential.
Rich in Omega-3 Fatty Acids
Multiple studies have claimed that omega-3 fatty acids help lose weight and burn fat. Chia seeds are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), a type of omega-3 that our bodies cannot produce on their own. Therefore, one can only get it through the diet. Chia seeds are one of the richest plant-based sources of ALA, containing even more than flaxseeds.
Omega-3 fatty acids are essential for health and provide numerous benefits. For example, it can reduce inflammation, improve brain function, and lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Summary
Chia seeds significantly help lose weight due to their high fibre and protein content. It assists in providing a feeling of fullness. It enhances digestion and reduces constipation. It makes bowels softer, which aids in easy passing. It is rich in antioxidants and omega-3 fatty acids. These prevent oxidative damage, boost metabolism, and aid fat burning.
Best Chia Seed Recipes for Weight Loss
Chia Seed Detox Water
Serving: 1
Total Time: 35 minutes
Ingredients
- Chia Seeds: 1 tbsp
- Water: 2 cups
- Mint leaves: 8-10
- Lemon juice: 1 tbsp
Method
- Pour some water into a cup or glass.
- Add chia seeds and mint leaves to the glass of water.
- Stir thoroughly and continuously for a few minutes.
- Let them soak in water for at least 30 minutes or an hour.
- To ensure that all the seeds swell correctly, one must stir and mix them.
- Add some lemon juice to enhance its flavour.
Multigrain Chia Seed Roti
Servings: 5
Total time: 45 minutes
Ingredients
- Quinoa flour: ½ cup
- Bajra flour: ½ cup
- Mung bean flour: ½ cup
- Flaxseed meal: ½ cup
- Soya bean flour: ½ cup
- Ragi flour: ½ cup
- Besan: ½ cup
- Almond flour: ½ cup
- Whole wheat flour: 1 Cup
- Salt: to taste
- Olive oil: 1 tsp
- Chia seeds: 2 tsp (soaked)
Method
- Mix quinoa flour, bajra flour, mung bean flour, soya bean flour, besan, ragi flour, almond flour, and flaxseed meal and keep aside.
- In a separate bowl, take 1 cup of the multigrain flour you made and keep the rest in an airtight container.
- Add 1 cup of whole wheat flour and add salt.
- Add 1 tsp olive oil and rub in.
- Then add chia seeds soaked in water. Add it gradually.
- Add warm water in small batches, knead it, and then cover it. Then, let it rest for 30 minutes.
- Knead it for 5-6 minutes, make small balls, and roll them to make rotis.
- Cook roti on hot tawa until cooked well from both sides and repeat the same with the remaining dough.
- You can enjoy this with gobi curry, paneer, soybean, egg curry, etc.
Chia Breakfast Pancakes
Servings: 3
Total time: 20 minutes
Ingredients
- Whole wheat flour: 1 cup
- Baking soda: 1 tsp
- Salt: to taste
- Eggs: 2
- Honey: 1 tbsp
- Plain yoghurt: 3 tbsp
- Almond milk: ¾ cup
- Chia seeds: 2 tbsp
For Yoghurt
- Plain yoghurt: 2 tbsp
- Lemon: 1 tbsp
- Lemon zest: 1 tsp
- Chopped fruits: ½ cup (fruits of your choice, ex-mangoes, blueberries, strawberries, pomegranate, apple, etc.)
Method
- Whisk honey, yoghurt, eggs and milk. Then add flour, salt, baking soda and chia seeds. Whisk altogether.
- Heat a pan and scoop ¼ cup of batter onto the heated pan.
- As the batter starts bubbling, flip it. Continue doing it till it gets cooked.
- Top with a mix of yoghurt, lemon juice, lemon zest and chopped fruits. Serve it.
Chia Seed Curd Rice
Servings: 2
Total time: 35 minutes
Ingredients
- Chia seeds: 2 tbsp
- Greek yoghurt or hung curd: ½ cup
- Salt: to taste
- Coriander leaves: 1 tbsp
Method
- Soak the chia seeds in a cup of water for 30 minutes to an hour.
- Once the chia seeds swell up, add curd/yoghurt, salt and mix.
- Add chopped coriander leaves and serve.
Easy Chia Pudding
Servings: 2
Total time: 1 hour 10 minutes
Ingredients
- Chia seeds: 3 tbsp
- Almond milk: 1 cup
- Stevia: ¾ tsp
- Vanilla extract: ¼ tsp
- Mixed fresh fruits and nuts: ¼ cup
Method
- In a jar, stir chia seeds, milk, and stevia and let it sit for 5 minutes
- Stir well and let it sit for 1-2 hours/overnight.
- Garnish with chopped mixed fruits and nuts, and enjoy.
- You can also store it by putting it in the refrigerator in an airtight container. It will stay for 5-6 days.
Chia and Kale Salad
Servings: 5
Total time: 15 minutes
Ingredients
- Kale: 4-5 cups
- Cucumber: 2
- Tomato: 2
- Lettuce: 4-5
- Olive oil: 2 tbsp
- Salt: to taste
For Dressing:
- Lemon juice: 2 tbsp
- Vinegar: 2 tbsp
- Pepper: to taste
- Salt: to taste
- Chia seeds: 2 tbsp
Method:
- Chop kale, cucumber, tomato, and lettuce and mix well with salt and olive oil.
- Prepare the dressing with lemon juice, vinegar, pepper, salt and chia seeds.
- Pour it over the salad and mix well. Serve it.
Tutti Frutti Chia Salad
Servings: 5
Total time: 10 minutes
Ingredients
- Papaya: 1 cup
- Grapes: 1 cup
- Orange: 1 cup
- Mango: 1 cup
- Banana: ½ cup
- Apple: ½ cup
- Almonds: 2 tbsp
- Chia seeds: 1 tbsp
Method
- Cut all the fruits into cubes and mix well.
- Sprinkle some sliced almonds, chia seeds and serve it.
Chia Seeds and Weight Loss: Ways to Include Them in Your Diet
- You can put some into your detox water.
- You can mix them into your oatmeal.
- You can sprinkle some on your salad or add it to your salad dressing.
- It can be an egg replacer in vegetarian or vegan recipes.
- You can also make an energy chia seed drink with lime and honey.
- Make a chia pudding. Add fruits like mango, banana, apple, and pomegranate, and make it a tasty dessert.
- You can add them to curd or yoghurt.
- Add them to a smoothie bowl.
- You can add chia seeds to your rotis, chapatis or parathas. e.g. chia seed and garlic multigrain paratha, flaxseed and chia seed paratha, multigrain chia seed roti, etc.
- Sprinkle some on your soup.
- Add them to traditional recipes like chia seeds curd rice or chia seeds raita.
- You can also make energy bites out of chia seeds.
- Add them to your breakfast pancakes.
- You can also make popsicles out of them or use them as sorbets.
- Add chia seeds to your upma, poha, or toast.
PHH Suggestions
The versatility of chia seeds is one of its best attributes. Combine chia seeds with mashed fruit and stevia or date paste to make a healthier, lower-sugar jam version. In addition, the chia seeds help thicken the mixture, creating a jam-like consistency without added pectin or sugar.
Conclusion
Chia seeds are a perfect food for weight loss. The article highlights the numerous nutritional benefits of chia seeds, including their high fibre and protein content and ability to help regulate blood sugar levels and reduce inflammation. These properties make chia seeds ideal for promoting satiety and reducing overall calorie intake, which can lead to weight loss.
One can add chia seeds to various dishes, such as smoothies, salads, and yoghurt, making them a convenient and versatile addition to any weight loss diet. Chia seeds are an effective and healthy option for individuals looking to manage their weight and improve their overall health.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: What are chia seeds?
A: Chia (Salvia Hispanica L.) is a tiny seed from Salvia Hispanica L, a herbaceous plant. It is tiny, oval, with black and white spots. Chia seeds are a fantastic source of nutrients, including fibre, protein, omega-3 fatty acids, and various micronutrients such as calcium, magnesium, and phosphorus. They also contain antioxidants and may have multiple potential health benefits, including promoting heart health, improving digestion, and reducing inflammation.
Q: Can chia seeds help with weight loss?
A: Yes, chia seeds can be a helpful addition to a weight-loss diet. They are high in fibre, which can help promote satiety and reduce overall calorie intake. In addition, Chia seeds can also help regulate blood sugar levels and reduce inflammation, benefiting weight management. However, it is essential to note that weight loss is primarily about a calorie deficit. Hence, consume chia seeds as part of a balanced diet and healthy lifestyle.
Q: How many calories are in chia seeds?
A: According to USDA, 100 grams of chia seeds contain 486 calories. Therefore, 20 grams include approximately 97 kcal. Thus, the recommended amount of chia seeds is 20 grams.
Q: What are some popular chia seed recipes for weight loss?
A: Some popular and exciting chia seed recipes for weight loss include chia pudding, chia and curd rice, chia and kale salad, chia fruit salad, chia detox water, multigrain chia rotis, chia yoghurt, chia breakfast pancakes, chia brown rice waffles, etc.
Q: How many chia seeds should I consume per day for weight loss?
A: The recommended chia seeds are 15-20 grams or 1.5 tbsp. Chia seeds are good for weight loss. However, consuming more than recommended can have detrimental effects on health.
Q: Can I eat chia seeds raw, or do I need to soak them first?
A: According to research, when chia seeds are soaked before consumption, you can get the most nutrients. Therefore, although you can certainly eat chia seeds whole and raw in baked goods and cereal mixes, it is advised to eat chia seeds that have already been soaked in liquid or are served with moist food like smoothies, yoghurt, etc.
Q: Are there any potential side effects of consuming chia seeds?
A: There are no proven side effects of chia seeds. However, consuming it too much can negatively affect health. It can cause diarrhoea, gas, bloating, pain, constipation, etc.
Q: Can chia seeds be added to smoothies for weight loss?
A: Certainly, one can add chia seeds to smoothies, which are ideal for weight loss. Add 1-1.5 tablespoons of chia seeds to your smoothie to increase its nutrient content, which will also aid in your efforts to lose weight.
Q: What are some creative ways to incorporate chia seeds into my diet?
A: Some creative ways include making popsicles using chia seeds. Moreover, sorbets, puddings, and energy bites are interesting chia seeds recipes. Finally, one can add them to traditional recipes like paratha, raita, summer coolers, and milk-based desserts.
Q: Are there any nutritional benefits to chia seeds besides weight loss?
A: Chia seeds can lower your risk of acquiring several diseases. The seeds are high in fibre, reducing high blood pressure and minimising your chance of getting heart disease. It also aids in lowering cholesterol and promoting gut wellness.
Research Sources
1. Knez Hrnčič, M., Ivanovski, M., Cör, D., & Knez, Ž. (2019). Chia Seeds (Salvia Hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules (Basel, Switzerland), 25(1), 11. https://doi.org/10.3390/molecules25010011
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994964/
2. Data by the US Department of Agriculture on chia seeds [FDC ID: 170554]
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
3. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768815/
4. Salehi B, Machin L, Monzote L, Sharifi-Rad J, Ezzat SM, Salem MA, Merghany RM, El Mahdy NM, Kılıç CS, Sytar O, Sharifi-Rad M, Sharopov F, Martins N, Martorell M, Cho WC. Therapeutic Potential of Quercetin: New Insights and Perspectives for Human Health. ACS Omega. 2020 May 14;5(20):11849-11872. doi: 10.1021/acsomega.0c01818. PMID: 32478277; PMCID: PMC7254783.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7254783/
5. Abdali D, Samson SE, Grover AK. How effective are antioxidant supplements in obesity and diabetes? Med Princ Pract. 2015;24(3):201-15. doi: 10.1159/000375305. Epub 2015 Mar 14. PMID: 25791371; PMCID: PMC5588240.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5588240/
6. Salman HB, Salman MA, Yildiz Akal E. The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on a weight-loss diet. Nutr Hosp. 2022 Aug 25;39(4):803-813. English. doi: 10.20960/nh.03992. PMID: 35815739.