Chia seeds AKA alsi, have gained popularity recently as a superfood or functional food. By definition, functional foods are touted to offer health benefits beyond their normal nutrition. Chia seeds exert enormous health benefits and are a good pick as chia seeds for weight loss, heart and bone health, and improving blood sugar levels in the body. All these health benefits of it are attributed to its antioxidants, minerals, fibre and omega-3 fatty acids content, which are densely packed in chia seeds.
Talking about weight loss chia seeds are considered one of the most vital foods for weight loss. Let’s dig into the science of chia seeds for weight loss and understand how and when you can consume them best to extract their full potential benefits.
Chia Seeds Benefits for Weight Loss
First thing first, chia seeds cannot miraculously help you lose weight overnight. But yes, mindful consumption can definitely aid in weight loss. In terms of science, the main action of chia seeds is attributed to their high fibre and protein content. Both of these nutrients are satiating and keep you fuller for longer, ensuring that you do not get frequent hunger pangs and thus avoid overeating or consuming pure fat calories and this sums its actions as chia seeds for weight loss.
1. High in Fiber
Two tablespoons of chia seeds contain ~ 10g of fibre which can fulfil around 25% of the body’s fibre requirements daily. Fibre fills your stomach, stimulates your gut receptors, and activates the brain to send satiety signals.
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2. High Protein
Similarly, the same spoons can provide ~4.7g of protein. Protein stimulates the production of weight-regulating hormones or appetite-reducing hormones such as Glucagon-like peptide-1 and cholecystokinin and reduces the hunger-stimulating hormone ghrelin. This complex mechanism is responsible for the effect of chia seeds benefits for weight loss.
3. Excellent Hydration Property
Chia seeds, when in contact with water, tend to absorb water quickly, forming a gel-like consistency. These wet seeds continue to expand in your gut by absorbing water and gastric juices, which takes up space in your stomach, keeping you fuller for longer and reducing your appetite making it a remarkable benefits of chia seeds.
4. Slow Digestion
The soluble fibre in chia seeds tend to slow down the digestion of the seeds, which increases your satiety and reduces your overall energy intake to promote chia seed benefit weight loss
5. Improves Blood Sugar Levels
Chia seeds’ soluble fibre helps reduce insulin spikes. It triggers a lower blood sugar response in the body. Moreover, research indicates that fat burning is initiated when the body senses low blood sugar levels.
How to Use Chia Seeds for Weight Loss?
It’s fine to snack on raw chia seeds, but most people find it difficult to keep track of raw consumption and may not like the taste. Also, expert advice is that soaking them up or drinking them with water is always a better option. Here are a few ways you can add them to your diet.
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- Using overnight-soaked chia seeds is always a good idea. Just take a tablespoon of chia seeds and add a glass of water or milk. This way, it germinates fully, and you eliminate any digestive inhibitors.
- Combine them with other low-fat ingredients like yoghurt and enjoy a fulfilling snack.
- You can also drink it in lukewarm water on an empty stomach as a morning drink or in between meals, which is usually the best time to drink chia seeds for weight loss.
- If you don’t like the gel consistency, you may just grind it and use it as chia seed flour which can be mixed with other flour and used.
- Add it into trail mixes with other superfoods like pumpkin seeds, flax seeds, sesame seeds etc.
Chia seeds for weight loss are totally a yes! All you have to do is eat in moderation and with mindfulness; although there are no side effects of chai seeds, excess of it may cause gastrointestinal discomfort due to high fibre content.
Weight loss is all about choosing the intelligent ingredient that can satisfy you in no time. It can help you manage portion control and practice mindfulness. Chia seeds are great for increasing your satiety and will satisfy you in no time.