The chia seeds are high in demand these days. Many of us are not even aware of what they are but the common fitness magazines and blogs suggest them for weight loss. Long before the weight loss element, chia seeds are a common ingredient in desserts and beverages like smoothies.
The role of chia seeds in health has made them a superfood in recent years. Many users have successfully reduced their weight and they suggest it to everyone. But how would you know If they are actually helpful? Well, there is no other way than to try them. This article is a complete guide on chia seeds and their role in weight loss.
What to know about chia seeds?
Chia seeds are small seeds of the plant which shares the family with mint. It is native to Mexico and is a part of local dishes. It has many health benefits. Being a carbohydrate-rich seed, it is a part of the routine diet of the natives.
Chia seeds were once banned for some mysterious reasons. But fortunately, they are now available in the market easily. You may find them at your nearby superstore.
Chia seeds and weight loss
Using chia seeds for losing weight is a popular trend these days. There are many health articles and blogs, promoting to use chia seeds. The reason they tell is that chia seeds are high in fiber. They have a capacity to make you feel fuller for longer. It means using it on an empty stomach will make you feel like full and you will not overeat.
Only two tablespoons (28 grams) of chia seeds have the high amount of fiber which makes up to approximately 10g. Usually, in dieting, the high fiber foods are recommended to support the digestive system. It’s not just the popular weight loss guide but the studies have proved that chia seeds can reduce weight for real. A combined study of many research institutes explained that using only 30grams of chia seeds will make your weight loss rapid and effective.
Not just fiber and carbohydrates, chia seeds also have the high amount of calories and fats. The two tablespoon or 10 grams has 138 calories in it and 1 gram saturated fat. It is necessary to use them in a moderate amount to prevent the excessive use. When an irregular amount chia seeds are used, they cause to gain weight and not lose it.
Also, people who are already on diet need a set amount for everyday use. Otherwise, their daily calorie intake can be disturbed.
Other benefits of Chia seeds
If you are thinking that chia seeds are just like common herbal remedies for weight loss which are bland, tasteless and only helpful for losing weight, rethink. Chia seeds have several other benefits and weight loss is not just one. They are high in omega three fatty acids and have been a part of various scientific studies. Some of the major health benefits of chia seeds are as follows.
- Chia seeds strengthen the cardiovascular system
- They also reduce the risk of digestive diseases.
- They have the high amount of antioxidants which eliminate free radicals from the body.
- They have the high amount of protein which helps to fulfill the protein deficient diet.
- It is a rich source of calcium. It helps to make the bones and teeth strong.
- There is no cholesterol in it, unlike other seeds. Even heart and blood pressure patients can use it.
- The chia seeds are completely gluten free which is an extra advantage.
- Chia seeds have minerals like phosphorus, copper, manganese, zinc etc.
Methods to use chia seeds
Chia seeds have no particular taste. They are tasteless as per user reviews. However, when you make them a part of recipes, they become tasty. The seeds expand in water, it is best to soak them before using so that they get the best size of them.
It is not recommended to use them dry. Using them in a drink or plain water is the best. Chia seeds can also be added to oatmeal, yogurt, soups, smoothies, baked items, and puddings. Adding chia seeds to recipes thickens it. Always add a suitable amount keeping in mind the consistency of the dish you are making.