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 gray with black and white spots. They’ve 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 offers chia-based foods and beverages a particular gel texture. Lately, they’ve turn out to be referred to as superfoods in other parts of the world as a consequence of their high dietary value.
Studies show that chia seeds offer therapeutic applications. As well as, research findings show it has several advantages. The tiny chia seeds are a superb addition to dropping pounds. The explanation they’re so well-liked for weight reduction is not any secret. Chia seeds’ insoluble fibre and protein show you how to feel satisfied and full. Furthermore, it’s wealthy in protein that will prevent overeating. Chia seeds can assist with craving control.
Chia seed preparations should not limited to only beverages. Add them to salad, puddings, smoothies, and baked goods.
Dietary 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 really helpful amount of chia seeds day by day is 1.5 tbsp/20 grams.
Chia Seeds Advantages for Weight Loss
Chia seeds keep you satiated as they’re high in fibre. Thus, they could aid in stopping overeating. Furthermore, chia seeds, when soaked, expand and form a gel-like texture. Due to this fact it keeps you full for an prolonged period promoting weight reduction. Also, chia seeds are a healthy pseudo-grain that one can use in a wise weight-loss strategy.
Enhanced Digestion
Investigations state fibre helps in weight reduction. Chia seeds contain fibres that slow digestion and provides your body more time to soak up nutrients from food. As well as, they’ve a laxative effect since they’re high in fibre. Gel-forming fibre sources add bulk to stools which softens and aid their passage. Enhancing digestion can show you how to shed some pounds since it improves metabolic functions.
Packed With Antioxidants
Quercetin, an antioxidant in chia seeds, can lower your likelihood of acquiring several illnesses, including heart disease, in keeping with research. As well as, the seeds contain a considerable amount of fibre, which may reduce hypertension and your risk of heart disease. As well as, studies have shown antioxidants aid in weight reduction.
Antioxidants are probably the most really helpful for fat reduction because they boost metabolism. Quercetin lessens oxidative damage to fats and cholesterol, stopping fat buildup and reducing cholesterol’s sticking properties and artery-clogging potential.
Wealthy in Omega-3 Fatty Acids
Multiple studies have claimed that omega-3 fatty acids help shed some pounds and burn fat. Chia seeds are a superb source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), a variety of omega-3 that our bodies cannot produce on their very own. Due to this fact, one can only get it through the weight loss plan. Chia seeds are considered one of the richest plant-based sources of ALA, containing even greater than flaxseeds.
Omega-3 fatty acids are essential for health and supply quite a few advantages. For instance, it might reduce inflammation, improve brain function, and lower the danger of chronic diseases comparable to heart disease, diabetes, and certain cancers.
Summary
Chia seeds significantly help shed some pounds as a consequence of their high fibre and protein content. It assists in providing a sense of fullness. It enhances digestion and reduces constipation. It makes bowels softer, which aids in easy passing. It’s wealthy 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 right into a cup or glass.
- Add chia seeds and mint leaves to the glass of water.
- Stir thoroughly and constantly for a couple of minutes.
- Allow them to soak in water for a minimum of half-hour or an hour.
- To be sure that all of the seeds swell appropriately, one must stir and blend them.
- Add some lemon juice to reinforce 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 remainder 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 progressively.
- Add warm water in small batches, knead it, after which cover it. Then, let it rest for half-hour.
- Knead it for 5-6 minutes, make small balls, and roll them to make rotis.
- Cook roti on hot tawa until cooked well from each side and repeat the identical with the remaining dough.
- You’ll be able to 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 selection, 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.
- Because the batter starts bubbling, flip it. Proceed doing it till it gets cooked.
- Top with a mixture 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 half-hour to an hour.
- Once the chia seeds swell up, add curd/yoghurt, salt and blend.
- 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 five minutes
- Stir well and let it sit for 1-2 hours/overnight.
- Garnish with chopped mixed fruits and nuts, and revel in.
- You may also store it by putting it within the refrigerator in an airtight container. It can stay for 5-6 days.
Chia and Kale Salad
Servings: 5
Total time: quarter-hour
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 blend well with salt and olive oil.
- Prepare the dressing with lemon juice, vinegar, pepper, salt and chia seeds.
- Pour it over the salad and blend 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 of the fruits into cubes and blend well.
- Sprinkle some sliced almonds, chia seeds and serve it.
Chia Seeds and Weight Loss: Ways to Include Them in Your Eating regimen
- You’ll be able to put some into your detox water.
- You’ll be able to mix them into your oatmeal.
- You’ll be able to sprinkle some in your salad or add it to your salad dressing.
- It may possibly be an egg replacer in vegetarian or vegan recipes.
- You may 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’ll be able to add them to curd or yoghurt.
- Add them to a smoothie bowl.
- You’ll be able to 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 in your soup.
- Add them to traditional recipes like chia seeds curd rice or chia seeds raita.
- You may also make energy bites out of chia seeds.
- Add them to your breakfast pancakes.
- You may also make popsicles out of them or use them as sorbets.
- Add chia seeds to your upma, poha, or toast.
HealthifyMe Suggestions
The flexibility of chia seeds is considered one of its best attributes. Mix chia seeds with mashed fruit and stevia or date paste to make a healthier, lower-sugar jam version. As well as, the chia seeds help thicken the mixture, making a jam-like consistency without added pectin or sugar.
Conclusion
Chia seeds are an ideal food for weight reduction. The article highlights the various dietary advantages of chia seeds, including their high fibre and protein content and talent to assist regulate blood sugar levels and reduce inflammation. These properties make chia seeds ideal for promoting satiety and reducing overall calorie intake, which may result in weight reduction.
One can add chia seeds to varied dishes, comparable to smoothies, salads, and yoghurt, making them a convenient and versatile addition to any weight reduction weight loss plan. Chia seeds are an efficient and healthy option for people seeking to manage their weight and improve their overall health.
Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.
Incessantly 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’s tiny, oval, with black and white spots. Chia seeds are a implausible source of nutrients, including fibre, protein, omega-3 fatty acids, and various micronutrients comparable to calcium, magnesium, and phosphorus. In addition they contain antioxidants and could have multiple potential health advantages, including promoting heart health, improving digestion, and reducing inflammation.
Q: Can chia seeds help with weight reduction?
A: Yes, chia seeds generally is a helpful addition to a weight-loss weight loss plan. They’re high in fibre, which can assist promote satiety and reduce overall calorie intake. As well as, Chia seeds also can help regulate blood sugar levels and reduce inflammation, benefiting weight management. Nevertheless, it is crucial to notice that weight reduction is primarily a couple of calorie deficit. Hence, devour chia seeds as a part of a balanced weight loss plan and healthy lifestyle.
Q: What number of calories are in chia seeds?
A: In keeping with USDA, 100 grams of chia seeds contain 486 calories. Due to this fact, 20 grams include roughly 97 kcal. Thus, the really helpful amount of chia seeds is 20 grams.
Q: What are some popular chia seed recipes for weight reduction?
A: Some popular and exciting chia seed recipes for weight reduction 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: What number of chia seeds should I devour per day for weight reduction?
A: The really helpful chia seeds are 15-20 grams or 1.5 tbsp. Chia seeds are good for weight reduction. Nevertheless, consuming greater than really helpful can have detrimental effects on health.
Q: Can I eat chia seeds raw, or do I want to soak them first?
A: In keeping with research, when chia seeds are soaked before consumption, you’ll be able to get probably the most nutrients. Due to this fact, although you’ll be able to definitely eat chia seeds whole and raw in baked goods and cereal mixes, it is suggested to eat chia seeds which have already been soaked in liquid or are served with moist food like smoothies, yoghurt, etc.
Q: Are there any potential negative effects of consuming chia seeds?
A: There aren’t any proven negative effects of chia seeds. Nevertheless, consuming it an excessive amount of can negatively affect health. It may possibly cause diarrhoea, gas, bloating, pain, constipation, etc.
Q: Can chia seeds be added to smoothies for weight reduction?
A: Definitely, one can add chia seeds to smoothies, which are perfect for weight reduction. Add 1-1.5 tablespoons of chia seeds to your smoothie to extend its nutrient content, which may even aid in your efforts to shed some pounds.
Q: What are some creative ways to include chia seeds into my weight loss plan?
A: Some creative ways include making popsicles using chia seeds. Furthermore, 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 dietary advantages to chia seeds besides weight reduction?
A: Chia seeds can lower your risk of acquiring several diseases. The seeds are high in fibre, reducing hypertension and minimising your likelihood 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 (Stopping Chubby 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: Recent 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 reduction and cognitive function in chubby or obese individuals on a weight-loss weight loss plan. Nutr Hosp. 2022 Aug 25;39(4):803-813. English. doi: 10.20960/nh.03992. PMID: 35815739.