Today, superfoods are gaining importance far and wide due to their role in healthy eating. Every day, a new superfood gets introduced to the market to bring a healthy lifestyle. Chia seed is one of them.
Health Benefits of Chia Seeds
The Health benefits of chia seeds were quite famous, centuries back. Today it is regaining its importance and here is why.
Introduction
Chia seeds belong to the family Labiatae from the plant Salvia hispanica, related to mint. Their popularity among all the superfoods has increased lately and we cannot thank them enough for that. Do not go with its tiny size, these seeds can do wonders for your healthy lifestyle.
So, why are chia seeds popular? In the ancient world, these tiny seeds were used as energy boosters.
The reason is that chia seeds contain healthy omega-3 fatty acids, fiber, protein, carbohydrates, calcium, and antioxidants.
Chia seeds are 100% natural and whole-grain with extremely low-calorie content. They are naturally gluten-free and a boon to all Weight Watchers. Chia seeds are black and white in color and nutty in flavor. They can be easily included in the diet by just mixing chia seeds in water.
While the health benefits of chia seeds in weight loss are the most frequent question that we hear, let’s discuss even more interesting facts about these tiny seeds today.
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Chia Seeds Nutritional Facts[1]
| Name | Amount (per 100g) |
| Energy | 486 Kcal |
| Protein | 16.5g |
| Carbohydrate | 42.1 |
| Total Lipid | 30.7 |
| Dietary Fiber | 34.4 |
| Potassium | 407 |
| Zinc | 4.6 |
| Iron | 6.6 |
8 Health Benefits Of Chia Seeds
1. Chia seeds are fiber-rich
Nearly half the weight of chia seeds is fiber. The entire carbohydrate content in chia seeds is fiber. This enables chia seeds to absorb water as much as their weight, forming a gel-like structure around the seed. [2]
The fiber in chia seeds nourishes the friendly bacteria in your intestine. This keeps your gut flora full and healthy [3]. Due to their maximum fiber content, chia seeds are known as one of the best sources of fiber in the world.
Also Read: 11 Fiber-Rich Foods You Should Include In Your Diet
2. Chia seeds contain high-antioxidant content
Antioxidants are required by our bodies to fight against several oxidative damages created by free radicals. These antioxidants should be included in a diet through different food sources.
Chia seeds are a potential source of antioxidants. Hence they are believed to have effects on cardiac, anti-aging effects, and hepatic protective effects. These properties have led to the utilization of these natural seeds for better health.
3. Chia seeds are low in calorie
Chia seeds are whole-grain food that is naturally gluten-free. An ounce of chia seeds contains only 101 calories which is surprisingly very low for whole grains. This makes it the best alternative for regular grains, especially for Weight Watchers.
4. Natural source of Omega-3 fatty acid
Omega-3 fatty acids are unsaturated fats. They benefit in protecting your cardiovascular system. These fats are essential for your body but they cannot produce them on their own. Hence it becomes important to get it from food or supplements.
Chia seeds can be your topmost option for these fats. They are a great source of Alpha-Linolenic Acid, highly beneficial for heart health. These seeds can be easily added to your daily diet.
5. Chia seeds are beneficial in weight loss
Many nutritionists today recommend the addition of chia seeds as an obesity control measure. Due to its high fiber content, the addition of these seeds to the diet can make you feel fuller for longer. This will prevent you from overeating.
As mentioned earlier, chia seeds are low in calories, this could be beneficial in your diet as a replacement for other whole grains. However, there is very little evidence of the effect of chia seeds on weight loss.
Also Read: 13 Superfoods For Weight Loss
6. Benefits of maintaining heart health
The high content of omega-3 fatty acids in chia seeds promotes the rise of HDL cholesterol. This prevents the risks of heart attack and stroke.
The richness of chia seeds in fiber and protein also helps in protecting from the risks of heart diseases.
7. Increases bone strength
The unusually high content of omega-3 fatty acids and fiber in chia seeds comes with numerous health benefits. Consistently consuming chia seeds for the long term has brought improvement in health in many individuals.
Some studies have shown that long-term consumption of chia seeds has helped in managing body weight and composition. It has had its effect on the musculoskeletal system as well. [6]
8. Reduces blood sugar levels
Chia seeds are known to consist of potential factors that may be of great help to diabetes patients. These tiny seeds with a richness of fiber, protein, and omega-3 fatty acids, are involved in reducing LDL cholesterol and raising HDL cholesterol.
Practically, it is not proven that chia seeds alone can be more effective in treating diabetic patients. But, with the health benefits of such a limit, it is effective in terms of preventing lifestyle disorders like diabetes.
Can Chia Seeds Help You Lose Weight?
As per the chia seed’s performance over our body, they bulge up into a jelly-like in your stomach after consuming them. This makes you feel fuller and you eat less. Ultimately helps lose weight.
However, consuming chia seeds at a maximum amount is not the right approach. Because chia seed’s weight loss benefits are not evident. It sure is nutritious and serves you well in terms of health improvements. And maybe a little effect on your weight.
Chia seed’s weight loss benefits are yet to be proven with facts and experiments. It is necessary to remember that weight loss is a result of both exercise and a healthy diet. Chia seeds are a part of it and not the only factor.
The addition of chia seeds to daily diet has shown considerable improvement in health. But it is to be consumed in control, especially for the ones who could have food allergies or high blood pressure. We recommend you check with your doctor or nutritionists before adding chia seeds to your diet.
Difference Between Chia Seeds And Sabja Seeds
Chia seeds and sabja seeds look alike and it is common to be confused about the same. Both these seeds have several health benefits and also contain medicinal properties. But what is the difference between them? You might wonder. So here it is.
Chia seeds are oval in shape with a color mix of black and white. Sabja seeds are like tiny grass rice. When you put sabja seeds in water, they swell up in seconds. But chia seeds have to be soaked in water for some time to bulge up.
When it comes to flavor, Sabja seeds have this mild flavor of basil leaves. This can be sensed even in the drinks or desserts where these seeds are utilized.
Chia seeds, on the other hand, are tasteless and have no flavor in them. They can be included in any kind of dish and you will see no difference.
The nutritional facts of both these seeds are extremely beneficial. But as per several types of research, chia seeds tops as better than sabja.
Chia seeds contain high amounts of antioxidants, proteins, several vitamins, and minerals. Sabja seeds are majorly known for their iron content.
Also Read: How to lose weight through sabja seeds
How Can You Use Chia Seeds
1. Add it to your drinking water
Nothing big or time-consuming. Add 1 tsp of chia seeds to hot water and leave it for 5-10 minutes. Have this drink in the morning or night before you sleep. Serves you right!
You can also add herbal spices like turmeric or cinnamon powder to this water.
2. Add it to your morning smoothie
Again, chia seeds go with all, especially because of their flavorless property. Sprinkle 1-2 tsp of chia seeds over your breakfast smoothie and you are good to go. This fills you up for a longer period.
3. Add it to your fruit juice
You can also add these chia seeds to your fruit juice.
4. Chia seed pudding
Ingredients:
- Milk – 1 or 2 cups
- Chia seeds – 3-4tsp
- Sweetener (Sugar or Jaggery or honey)
Instructions:
- Take 1-2 cups of milk in a jar or a large cup. Add 3-4 tsp of chia seeds (Take as per your choice for the consistency you like).
- Mix it well until there are no clumps in between. Add honey or any sweetener of your choice. Mix it well.
- Close the jar and keep it in the fridge for 2 hours. You can have this as a dessert.
Conclusion
Certainly enjoy these chia seeds for their health benefits and their content of fiber, protein, calcium, antioxidants, and omega-3 in your diet. Expecting a big weight loss may disappoint you. Because it may not perform its magic in all of them.
Unfortunately or maybe fortunately, weight loss requires a lot more effort and perseverance from each one of us. A proper diet, a regular workout, and a dietician/nutritionist to guide you are the best ways to lose weight.
FAQ’s
1. Is it OK to eat chia seeds every day?
A. Yes! Definitely! Chia seeds are highly nutritious. They comprise several health benefits, especially in maintaining a healthy lifestyle.
But too much of anything is poisonous. Hence it is important to have limits on its consumption. Otherwise, chia seed side effects might haunt you.
To start with, add 1-2 tsp of chia seed to your daily diet. Once your body gets acquainted with it, increase your intake.
2. How much chia seed should I eat to lose weight?
A. If you are consuming it for the first time, then start with 1- 2 tsp in your daily diet. Once your body gets acquainted with it, increase your intake.
3. How long should you soak chia seeds?
A. Chia seeds can be consumed by just adding them to your drinking water. Soak it in a cup of water (Hot or Cold) for 10-20 minutes. The seeds bulge up, forming a gel structure around them. This soaked seed can be kept in the fridge for nearly a week.
4. Can chia seeds reduce belly fat?
A. Consistent consumption of chia seeds for the long term has shown significant improvement in maintaining body weight. These seeds are rich in protein and fiber content. Hence they help in reducing appetite and you eat less. Ultimately you tend to lose your belly fat.
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