If you’re health conscious you might heard about the chia trend on social media. Every person on social media is talking about chia seeds and their benefits in weight loss. But what do you think, Do chia seeds help in weight loss or is it just a myth?
Chia seeds and weight loss
After social media made the chia trend popular in the market, every company started to market it as a superfood for weight loss. It became popular on the internet that 2 tablespoons of chia seeds can fulfil 40% of your daily fibre intake which is around 10 grams. But is it true?
A study was conducted to analyse this fact of the effectiveness of this seed in weight loss and reduction of disease factors in overweight adults. The researchers observe two nutrients fibre and Alpha linoleic acids (ALA) that promote better weight management.
90 obese adults participated in the research and were divided into two groups. The first group was guided to consume 25 grams of chia grains with water two times before their meals. On the other hand, the second group was taking a placebo. This process was continued for 12 weeks. The researchers measured the inflammatory marker, oxidative stress levels, blood pressure, lipid profiles and many more before and after 12 weeks.
What do think, the first group lose a significant weight? Well, although the plasma ALA levels increased in them no significant difference was found in their body weight. This study shows that the consumption of chia grains in large quantities does not help in weight loss. So, now the question is why the internet has been so hyped around chia trends? Is it fact or just a myth?
Well, everything needs proper balance and management to gain results. Same for chia seeds too. If you are adding 28 grams of chia seeds in your meals then it might be a reason for weight loss but not the core reason for weight loss. Then, what is the best way to eat it for weight loss?
You can add this seed to your meals whether it is in your breakfast or dinner this can be a good source of fibre and proteins. You can sprinkle this on the top of salads, cook it with chia flour or make a pudding. But the most important thing is to add exercise and other healthy foods to your chia grain diet to lose weight. Proper monitoring of your calorie intake, daily exercise and stress-free mind can be great sources to gain the results of weight loss.
Chia seeds benefit health
High in soluble fibres:
The soluble fibres have been found in chia seeds which are present in a gel form. Chia seeds have nutritional value for the human body and a capacity to soak up liquids. Consumption of these seeds with water can slow down the digestion of absorption of nutrients in the body. As a result, hunger is reduced, and the intake of calories is also minimised which finally leads to weight loss.
Feeling full and eating less:
This energy seed gives you the feeling of fullness, but how? When you consume them, they turn into gel form in your stomach giving you the feeling of fullness like you feel after having a full meal. When you start to eat less then the chance of eating more calories decreases and you can manage your weight effectively.
Omega-3 fatty acids:
Alpha linoleic acids (ALA), a plant-based omega-3 fatty acid, are found in this seed. Although it does not directly lose fat, this acid helps in reducing inflammation to smoother the metabolic function of the body. It enhances the body’s ability to manage weight with a healthy diet and exercise plan.
Chia seed nutrition
In one serving or 28gm of chia seeds approximately 137 calories, 12 grams of carbohydrates, 4.7 grams of protein, 9.3 grams of fibre and 8.6 grams of fat have been found. All these nutrients support better digestion and promote better health and weight management. These micronutrients are also beneficial in repairing muscle and good heart health.
Chia grains also contain some micronutrients including manganese, phosphorus, calcium, magnesium and zinc. These nutrients help in better bone health and energy production, boost the immune system and promote muscle and nerve functions.
Moreover, the chia grains are a good source of omega-3 fatty acids as it contains ALA. If you add them to your weight loss diet it can help faster weight loss. The antioxidants also combat oxidative stress and it is also helpful in managing weight.
Potential side effects
Digestive issues:
Chia grains contain high fibre that can lead to digestive issues like bloating, constipation and gas. Overconsumption of the chia grains can lead to diarrhoea or constipation. Therefore, it is necessary to measure your quantity and monitor your health to avoid digestive issues.
Allergic reaction:
It is very rare but not impossible. If you are vomiting after consuming the chia grains or having rashes, hives or facing difficulty in breathing then it might be the side effects of it. In this case, you need to get medical help from the doctor and they can guide you if it is suitable to add chia grains to your diet or not.
BP fluctuation:
One of the main nutrients in the chia grain is omega-3 fatty acids that promote better heart health by reducing blood pressure. The person who is suffering from blood pressure problems and taking medicine might feel hypotension. If you are feeling dizziness, blurred vision and fainting after consuming chia grains then you need to seek assistance from medical professionals.
Interaction with medication:
Besides blood pressure, chia grains can also affect blood sugar and blood thinning disease. The people who are taking medicines for these diseases and have over quantity of chia grains in their meals might suffer from issues like excessive bleeding, low blood sugar or low blood pressure.
6 alternatives for chia seeds
1. Flax seeds: It is also full of omega-3 fatty acids, lignans and fibre that can help in better heart health, digestive health and help in weight loss.
2. Hemp seeds: It is a good source of healthy fat, protein, vitamins and minerals that can boost energy levels and help in muscle repair.
3. Pumpkin seeds: It is full of magnesium, zinc and healthy fats that are also beneficial for heart health.
4. Sunflower seeds: It is full of antioxidants, vitamin E and healthy fats that promote better skin health and boost the immune system.
5. Quinoa: Quinoa is a grain but is full of protein and fibre that can also promote a better digestive system and support the journey of weight loss.
6. Basil seeds: As an alternative contain calcium, fibre and antioxidants which strengthen bones and better digestion.
FAQ
Do chia seeds really aid in weight loss?
Although the plasma ALA levels increased in the first group of participants consuming chia seeds, no significant difference was found in their body weight. This study shows that the consumption of chia grains in large quantities does not help in weight loss.
How should I incorporate chia seeds into my diet for maximum benefits?
You can add chia seeds to your meals, whether in your breakfast or dinner. They can be sprinkled on salads, cooked with chia flour, or made into pudding. The most important thing is to add exercise and other healthy foods to your chia grain diet to lose weight.
What are the nutritional contents of chia seeds?
In one serving or 28 grams of chia seeds, there are approximately 137 calories, 12 grams of carbohydrates, 4.7 grams of protein, 9.3 grams of fiber, and 8.6 grams of fat. These nutrients support better digestion and promote better health and weight management.
Are there any side effects associated with consuming chia seeds?
Chia grains contain high fibre, which can lead to digestive issues like bloating, constipation, and gas. Overconsumption can lead to diarrhoea or constipation. Allergic reactions are rare but can occur, resulting in symptoms like vomiting, rashes, or difficulty in breathing.
How do chia seeds compare to other seeds for health benefits?
Flax seeds are full of omega-3 fatty acids, lignans, and fibre; hemp seeds are a good source of healthy fat and protein; pumpkin seeds are rich in magnesium and zinc; sunflower seeds offer antioxidants and vitamin E; quinoa is high in protein and fibre; and basil seeds provide calcium and antioxidants.
Can chia seeds help with digestive issues?
The soluble fibres found in chia seeds can slow down the digestion and absorption of nutrients, reducing hunger and minimizing calorie intake, which can lead to weight loss.
What are some alternatives to chia seeds for weight loss?
Alternatives to chia seeds include flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, quinoa, and basil seeds, all of which have their own health benefits.
