Chia Seeds for Weight Loss

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Chia seeds have been around for centuries, but in recent years they’ve gained popularity as a powerhouse ingredient for health and weight loss. These tiny seeds have been given the name superfood, but are they really that good?

In this blog post, we’ll compare chia seeds to other popular foods and see if they’re a great choice for weight loss.

How are chia seeds grown?

Chia seeds are grown from a flowering plant called Salvia hispanica, which is native to Mexico and Guatemala. The plant grows to a height of around 3 feet, and produces clusters of small, purple or white flowers.

The chia plant thrives in warm, dry climates with well-draining soil. It is usually planted in the spring or fall, and requires minimal watering or fertilization. After the flowers bloom and are pollinated, the plant produces seed pods, which are harvested when they are fully ripe and dry.

To harvest chia seeds, the seed pods are cut from the plant and allowed to dry in the sun. The dried pods are then threshed to separate the seeds from the plant material. The seeds are then cleaned and packaged for distribution.

Chia seeds are considered a sustainable crop, as they require minimal resources to grow and are drought-resistant. They are also a nutritious and versatile food, with many health benefits.

Nutritional benefits

Chia seeds, much like many other seeds, are highly nutritious. Here are some of the key vitamins and minerals found in chia seeds:

• Fiber: Chia seeds are an excellent source of fiber, which helps to promote healthy digestion, regulate blood sugar levels, and reduce cholesterol levels.
• Protein: Chia seeds are also a good source of protein, providing all of the essential amino acids that your body needs to build and repair tissues.
• Omega-3 fatty acids: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation in the body.
• Calcium: Chia seeds are a good source of calcium, which is essential for strong bones and teeth.
• Magnesium: Chia seeds are a rich source of magnesium, which is important for nerve function, muscle health, and regulating blood pressure.
• Phosphorus: Chia seeds are also a good source of phosphorus, which is important for healthy bones and teeth, and for energy metabolism.
• Zinc: Chia seeds contain zinc, which is important for immune function, wound healing, and DNA synthesis.
• Vitamin B1 (thiamine): Chia seeds are a good source of vitamin B1, which is important for energy metabolism and nerve function.
• Vitamin B3 (niacin): Chia seeds also contain vitamin B3, which is important for energy metabolism and skin health.
• Vitamin B9 (folate): Chia seeds are a good source of vitamin B9, which is important for DNA synthesis and cell division.

Soluble fiber

The soluble fiber found in chia seeds is called mucilage, and can hold 10 to 15 times the seed’s weight in water. Mucilage is a gel-like substance that forms when chia seeds are mixed with water or other liquids. This soluble fiber has several potential health benefits, including:

• Appetite control: When consumed, mucilage expands in the stomach, which can help to increase feelings of fullness and reduce appetite. This can be helpful for weight management and reducing the risk of overeating.
• Blood sugar levels: Mucilage can also help to regulate blood sugar levels by slowing down the absorption of carbohydrates. This can be beneficial for people with diabetes or those at risk of developing the condition.
• Cholesterol levels: Mucilage can help to reduce cholesterol levels by binding to bile acids and removing them from the body. This can help to lower the risk of heart disease.
• Digestive health: Mucilage is also beneficial for digestive health, as it helps to promote regular bowel movements and reduce constipation.

Omega-3 fat

The main type of omega-3 fat found in chia seeds is alpha-linolenic acid. Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that is found in plant-based foods like chia seeds, flaxseeds, and walnuts. Here are some of the health benefits of ALA:

• Supports heart health: ALA has been shown to help reduce the risk of heart disease by lowering blood pressure, reducing inflammation, and improving cholesterol levels.
• Improves brain function: ALA is important for brain health and development. It has been shown to improve cognitive function and reduce the risk of age-related cognitive decline.
• Reduces inflammation: ALA has anti-inflammatory properties, which can help to reduce inflammation throughout the body. Chronic inflammation has been linked to a range of health problems, including heart disease, diabetes, and cancer.
• Supports healthy skin: ALA is important for maintaining healthy skin. It helps to support the skin’s natural barrier function, which can help to prevent dryness, redness, and other skin problems.
• Supports healthy pregnancy: ALA is important for fetal development during pregnancy. It has been shown to reduce the risk of preterm birth, low birth weight, and other complications.

Comparing chia seeds

But how do chia seeds compare to other seeds in terms of nutrition? Let’s compare them to a few other common seeds and foods. A quick snapshot of how chia seeds compare nutritionally to other similar foods is as follows:

Chia vs flax seeds

Chia seeds have less calories than flax seeds, and contain more soluble fiber. This means that chia seeds will be slightly better at expanding and bulking out the stomach, and helping you to feel full.

However, flax seed contains more fats, and has more ALA than chia seeds. Fats are able to stimulate hormones in our body that promote the feeling of fullness, stopping us from overeating.

This means that flax seed will be slightly better at stimulating these fullness hormones.

They both contain a pretty similar amount of protein and a wide variety of micronutrients. So there are no significant comparisons to be made here, especially related to weight loss.

In Canada, chia seeds tend to be quite a bit more expensive than flax seeds, often costing 2-3 times more per weight.

Another important distinction between the two is the fact that flax seeds contain a much thicker and harder shell than chia seeds.

This thick shell is somewhat difficult for our bodies to break down and digest. In fact, whole flax seeds tend to pass through our digestive system intact, making it difficult to reach the nutrients inside.

A simple fix would be to simply grind up or pulverize your flax seeds before eating them, to extract the maximum amount of nutrients.

By comparison, chia seeds don’t need to be ground up beforehand, since their much thinner shells break down much easier in our digestive system.

Chia vs hemp hearts

Hemp hearts are the soft innards of hemp seeds, and because hemp seeds are rarely eaten whole due to their tough, unpalatable outer shell, the hemp seed shells are usually removed, which also ends up removing much of their fiber.

As a result, chia seeds have much more soluble fiber than hemp hearts, and will expand to create the appetite suppressing bulkiness much better than hemp hearts would when mixed into a smoothie.

However, hemp hearts also have quite a bit more protein and fat, both of which will help stimulate fullness hormones better than chia seeds would.

Because stimulating these fullness hormones take time to do so and help you feel fuller down the road, while the soluble fiber helps you to feel fuller right away, hemp hearts may provide more sustained fullness, while chia seeds provide more immediate fullness.

Again, the micronutrient content of both chia seeds and hemp hearts are pretty similar.

In Canada, hemp hearts are usually more expensive than chia seeds, sometimes costing 2-3 times more per weight.

So as we can see, one of chia seeds greatest strengths is its ability to hold water and form a gel-like soluble fiber to bulk out the stomach and suppress appetite. But what if we compare it to other soluble fibers?

Chia vs psyllium husk

Psyllium husk typically holds up to 10 times its weight in water. This is compared to chia seeds’ ability to hold 10 to 15 times its weight.

This means that chia seeds might hold more water, and act as a more bulkier soluble fiber than psyllium husk.

One of the very few natural soluble fibers able to beat this is glucomannan, which is a purified form of konjac fiber, which is able to hold up to 50 times its weight in water.

Chia seed also has much more nutrients than psyllium husk, since psyllium husk barely contains anything other than fiber.

However, chia seed does also pack more calories than psyllium husk, with one teaspoon of chia seed providing around 28 calories, while one teaspoon of psyllium husk provides around 15 calories.

Surprisingly the calorie difference is not that high, given that whole chia seeds are packed full of useful protein, fat, and fiber, while psyllium husk is mostly just soluble fiber.

Is it effective for weight loss?

Research studies that use chia seeds specifically for weight loss find that it takes at least 30-40 grams of chia seeds per day to achieve some sort of benefit.

Patients typically lost an additional few pounds over 6 months. Taking anything less than 30 grams of chia seeds didn’t seem to do too much, at least according to these research studies.

So if you want to take chia seeds strictly for weight loss, you might be looking at 3 to 4 tablespoons a day for some pretty minimal benefits.

Having chia seeds for weight loss

If you’re looking to add some good nutrition into your diet, chia seeds, like many other types of nuts and seeds, can help provide a decent amount of healthy protein and fat to a nutritious diet, and help you to feel fuller to reduce snacking and overeating.

Blending or mixing them into a smoothie or meal can also add some interesting mouthfeel and textures that can be quite enjoyable to eat.

The soluble fiber that chia seeds provide also generally holds more water and bulks out a little more than some other seeds and soluble fibers.

However, you should set realistic expectations when adding chia seeds into your diet for weight loss.

Don’t expect to start shedding pounds just by adding chia seeds.

Rather, implement them as a small part of your entire weight loss diet, and consume them with other healthy nuts and seeds.

If you don’t like chia seeds, or find them too expensive, you can rest assured that all the benefits and nutrients provided by chia seeds can easily be found in other seeds, like freshly ground flax seeds or sunflower seeds, and you won’t really be missing anything by taking these alternatives.

Top supplement choices

• Chia seed – 1 to 3 tsp w/ meals
• Flaxseed (ground) – 1 to 3 tsp w/ meals
• Flaxseed (whole) – 1 to 3 tsp w/ meals

Learn more about

• Dietary fiber: an overview
• Glucomannan For Weight Loss
• Other foods for weight loss

See also

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  Best Sugar Substitutes for Weight Loss
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  The Glycemic Index Diet: an overview
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