Rich in nutrients, chia or flax seeds are referred to as superfoods. A lot of people consume chia seeds for their health benefits, which include lowering cholesterol, improving heart wellness, and supporting the digestive system. Because of their high fibre content, chia seeds are also commonly used to help with weight loss. Is it true that chia seeds can help you lose weight?

Nutritional composition of chia seeds

Chia seeds are a nutrient-dense variety of grain. Chia seeds are small, measuring 1-2 mm in size, and can be black, white, or brown. When combined with water, they form a gel-like substance, like the feel and appearance of basil seeds. Even though they are very small, chia seeds are very healthy because they are full of nutrients.

According to reports from Healthline, 2 tablespoons of chia seeds contain the following nutrients:

• Calorie: 138
• Protein: 4,7 grams
• Fat: 8.7 grams
• Alfa-linolenat Acid (ALA): 5 grams
• Carbohydrate: 11,9 gram
• Fiber: 9.8 grams

Along with these, chia seeds also have minerals in them, like zinc, calcium, iron, magnesium, phosphorus, thiamine, and niacin.

Chia seeds for weight loss

There are a lot of people who believe that one of the benefits of chia seeds is that they can help us lose weight. This idea is based on the fact that chia seeds have a large amount of fiber, which causes a person to feel full for a longer period of time after eating them. Consumption of chia seeds may therefore help in the maintenance of appetite and the prevention of overeating.

Evidently, this presumption has not been verified by a substantial body of research. Despite the fact that a number of studies indicate the potential weight-loss benefits of chia seeds, additional research is required to determine the exact reason for these benefits and any associated adverse effects.

A 2014 small study found that, in comparison to the placebo group, those who took 35 grammes of chia seed flour daily did not lose any weight. According to another study, 77 obese people who followed a restrictive diet and ate chia seeds did not significantly lose weight as compared to the group who followed the same diet but did not eat chia seeds.

All things considered, scientists came to the conclusion that chia seed consumption by itself does not result in significant weight loss. Though the data is deemed to be ambiguous, eating chia seeds may help people who are controlling their diet lose weight. Chia seed impacts on weight loss and general health still need more thorough and well-planned research.

Additionally, when consuming chia seeds, you should be mindful of the calorie content of each serving. Chia seeds comprise 138 calories and 9 grams of fat (1 gram saturated per tablespoon). Chia seeds can help you feel satiated and reduce your appetite when consumed in moderation. But you risk exceeding your calorie restriction for the day if you eat too much with the intention of feeling full for an extended period of time.

How to consume chia seeds for optimal health

Consuming chia seeds on a daily basis is safe, even though additional research is needed to confirm their benefits for weight loss. If you want to eat chia seeds, you may do so by mixing 40 grams with 1 liter of water and waiting 20 to 30 minutes. Mix up your drinks with a little fruit, such as strawberries, oranges, or lemon juice. On the other hand, chia seeds are great for topping salads with fruit or vegetables or for adding a decorative touch to cereal, pudding, or smoothies.

Superfood chia seeds may help you stay healthy, but there isn't enough proof that eating them can help you lose weight.  If you’re concerned about your weight, you can either visit a nutritionist or dietician or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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