You must have heard about the benefits of chia seeds on your Instagram reels these days. Chia seeds are known for providing many health benefits such as keeping the heart healthy, highly nutritious, reducing blood sugar levels, and helping reduce weight. Today, in this article, we will discuss how chia seeds can help reduce weight.
What are Chia Seeds?
Chia seeds are derived from the desert shrub bore Salvia Hispanica, a member of the mint family. According to researchers, the seed was mostly consumed in Central America where it was also a staple in the ancient Aztecan diet. The seeds of a related species, Chia golden plant (Salvia Columbariae) were consumed calorically by Native Americans in the southwestern United States. Chia seeds have emerged as offering the highest omega-3 content. In addition, they are a great energy source as they contain 5 grams of fibre per tablespoon (15 grams) and protein and minerals such as iron, calcium, magnesium, and zinc.`
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How Chia Seeds Help In Weight Loss
The Internet has many claims that eating chia seeds makes you feel full and, as a result, helps you lose weight. The hypothesis is that that chia seeds are very high in fibre, which is a valuable addition to your diet as it not only makes you feel full for a longer period, but also slows down digestion, and the glucose is released into the blood gradually. The fats and proteins seize control of the body’s metabolism processes; therefore the appetite is reduced, which is good for weight loss and management.
Chia seeds are also considered the most important food supplement due to their high nutrient quantities. These small seeds contain equally soluble and insoluble fibre which supports food digestion, bowel movement, cleansing, and sugar levels that are rather constant.
These seeds also have plant protein which is an essential nutrient that builds muscle while balancing blood sugar levels and losing weight. Protein makes you feel full and your appetite declines, thus, your calorie intake is also reduced.
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Chia Seeds Are a Rich Source of Nutrients
Chia seeds contain all nine of our body’s crucial amino acids and abundant heart-friendly omega-3 fatty acids (mainly alpha-linolenic acid – ALA) that reduce inflammation and lower cholesterol levels and are helpful for cardiovascular health.
A serving of 28 grams of chia seeds can provide you with 39% of the recommended daily intake of fibre. These seeds contain insoluble fiber which absorbs water and expands in your stomach, making you feel full. This can help you control your food consumption and maintain a healthy body weight.
The fact that chia seeds are rich in fibre can help reduce cholesterol levels, improve digestion, and stabilize blood sugar. When combined with water, chia seeds can curb your cravings and reduce constipation. In addition to this, the high fibre content plays a role in enhancing gut health by creating energy for a healthy gut microbiome.
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Healthy ways to add Chia Seeds to Your Diet
1. Chia Seeds Water:
To make chia seeds water, you can take lukewarm cinnamon water and add chia seeds to it. Chia seeds and cinnamon water are an irresistible combination that helps boost your digestive health by improving your metabolic rate. This ultimately leads to better absorption of nutrients and the fibre present in chia seeds also adds bulk to the stool and improves the gut health. Simultaneously, chia seeds soak up water and swell, helping to decrease appetite and curb hunger. It may also contribute to weight reduction mechanisms by decreasing caloric intake. You can also mix chia seeds water with honey, lemon, or any other fruit juice for different flavours.
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2. Chia Pudding:
This is quite simple, just mix chia seeds with your favourite milk (dairy or non-dairy), add a sweetener such as honey or maple syrup, and keep it in the refrigerator for a few hours until the seeds swell up. The aftermath is swelled-up tiny Chia Seeds that look like a mini version of Tapioca pearls, which are full of nutrients and you can top it up with fruits, nuts, seeds, dry fruits and more to enhance its taste and nutrition.
3. Smoothies:
Nuts and seeds, including chia seeds, are a fantastic source of nutrients that can be easily added to your morning smoothie or fresh juice. Chia seeds are particularly beneficial as they mix well with beverages, resulting in a beverage with higher fibre and omega-3 content. Adding chia seeds to your drink also helps to thicken it and gives it a pleasant crunch, creating a perfect balance of flavours.
4. Chia Seeds Spread:
Mix chia seeds with spreads like nut butter or yogurt to create a versatile topping for toast, crackers, or a dipping sauce for fruits and vegetables. Not only does this add a nutritional boost but it also makes you satiated with different textures and tastes thus bringing a lot of enjoyment when eating chia seeds.
5. Chia Salad:
You can sprinkle chia seeds or powder on the top of your salad to enjoy its healthy benefits.
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Incorporating chia seeds into your daily routine is a simple yet effective way to enhance your overall health and well-being. With their numerous nutritional benefits, chia seeds can work wonders for your body, providing you with essential nutrients. Don’t wait any longer to reap the benefits of this superfood – start adding chia seeds to your diet today!
Risks associated with Chia Seeds
Chia seeds are generally safe for people to consume, and they rarely affect healthy individuals. However, the high fibre content of chia seeds means that people who are sensitive to fibre may experience gastrointestinal problems. Due to chia seeds’ large amounts of dietary fibre, eating too many of them can occasionally lead to constipation, diarrhoea, bloating, and even gas.
Another potentially dangerous effect of chia seed consumption is their ability to induce a flare-up in chronic intestinal inflammatory conditions like Crohn’s disease. As for the second point, dry chia seeds absorb water, hence, the swelling-up effect can take place.
Additionally, the dry chia seeds can cause you to choke that’s why they aren’t safe to consume. To avoid this particular risk, it is advisable to soak the seeds before use.
Are Chia Seeds Safe to Consume For Diabetic Patients?
Since Chia Seeds are a rich source of fibre, this can help reduce blood sugar spikes. Research indicates that consuming fibre can decrease insulin resistance and enhance blood sugar levels, thereby reducing your chances of developing metabolic syndrome and type 2 diabetes. Additionally, studies have shown that consuming meals that contain chia seeds results in a lower blood sugar response compared to regular bread, which can help prevent high blood sugar levels.
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Conclusion
Chia seeds are highly beneficial for you if consumed in the right way and in sufficient quantity. You can start by adding these on the top of your salad and then gradually incorporating them into your diet in a significant manner such as taking chia seed water regularly to lose weight. They are a nutritious and healthy replacement for higher-calorie foods and an excellent source of fibre. They may also help you manage your food cravings by keeping you full throughout the day. However, remember to not take chia seeds in excess as it may lead to several side effects and its better to consult a healthcare professional before incorporating them into your diet.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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