Chia Seeds and Weight Loss: Dietitians Explain the Connection
no shortage weight loss Advice on TikTok. And, an emerging trend revolves around chia seeds seed And how adding them to your diet can help you lose weight.
as Douyin inspirational document says chia seeds will “do amazing things for your health,” such as improving Digestionincrease your protein intake, stabilize your blood sugarand help you lose weight. But do chia seeds really live up to those promises?
It's possible, but no food is a ‘magic bullet', say Bianca Tamburello, RDNof fresh newsletter. “Just adding chia seeds to the diet is unlikely to cause immediate lose weight”
Nonetheless, chia seeds are rich in protein, fiberthese two nutrients can help you feel fuller for longer, which helps lose weight, she added.Added fiber can help relieve constipate And symptoms like gas and bloating — which can lead to weight loss.
Chia seeds are so versatile, so for most people they're easy to incorporate into their diet, says Gina Granidge, MS, RDLecturer, School of Public Health University of South Florida。 These tiny seeds have almost no flavor, “no matter what you add, it will taste”.
On TikTok, a popular chia seed recipe is an inner shower drink —#internal shower The video has been viewed more than 114 million times.this drink Add 2 tablespoons of chia seeds, freshly squeezed lemon, and optional 1/8 teaspoon of salt to at least 8 ounces of water and let sit for about 15 minutes to absorb.
Even though drinking an internal shower or otherwise eating chia seeds may not produce immediate weight loss or improved digestion, they are still good for you and recommended as part of a healthy diet.
Health Benefits of Chia Seeds
chia seeds from Salvia hispanica L. plant It has been a food crop in Mexico and Guatemala since 3,500 BC.Today they are very popular super food.
Nutritious Seeds High in ALA omega-3 fatty acidsfiber and protein, Granich says.
A 2.5 tbsp chia seeds Contains 10 grams of fiber and 5 grams of protein.
Chia seeds are also rich in antioxidants, which help fight free radicals that damage the body and can lead to several diseases. Tamburello says the antioxidants found in chia seeds have anticancer and anti-inflammatory (drug) role and promotion healthy blood pressure.
Other nutrients found in chia seeds include calcium, magnesium, iron, zinc, phosphorus, and vitamins B1 and B3.
Chia Seeds and Weight Loss
There isn't much research on the weight loss potential of chia seeds.a small Study in 2017 It was found that eating yogurt mixed with chia seeds for breakfast increased the subjects' feelings of fullness and reduced short-term food intake compared to those who ate only yogurt without chia seeds.
Chia seeds are high in protein and fiber, which can help keep you feeling full for longer, keeping you from snacking and overeating. This may promote weight loss, Granich said.
But simply adding chia seeds to your diet may not make a big difference, especially if your diet is often low in fiber, high in saturated fat and missing many key nutrients, she adds.
Instead, Granich recommends adding chia seeds to a blanched diet along with other high-fiber, high-protein foods that don't contain saturated fat for maximum weight loss potential.
“Eating chia seeds in moderation every day is a trend on TikTok, and as a registered dietitian, I can support that trend,” Tamburello said. “Chia seeds are packed with beneficial nutrients and are easy to add to your diet to help complement meals and snacks.”
How to Eat Chia Seeds
Inside shower drinks may be popular on TikTok. But, Tamburello says there are better ways to enjoy chia seeds.
“Add chia seeds to smoothies, oatmeal, yogurt and homemade salad dressings for a boost of omega-3 fats, fiber and protein,” she says.
Sprinkle chia seeds on top of salad or cereal, or bake them into muffins, bread, granola bars and other items, Granich says.
Can You Eat Too Much Chia Seeds?
Chia seeds are generally safe to eat every day. However, Tamburello recommends taking only a tablespoon or two at a time. “There are so many good things,” she said.
Balance and variety are essential to any healthy diet. “A little bit of chia goes a long way,” Granich says.
Start small, see how you feel, and go from there. Please discontinue consumption if you experience any negative effects. If you have gastrointestinal issues, especially diverticulosis or diverticulitis, talk to your doctor or a registered dietitian before consuming chia seeds, she adds.
“Most Americans can increase their fiber intake by eating more foods like chia seeds, but do it slowly,” says Tamburello. “Increasing fiber intake too quickly can lead to stomach pain, bloating and gas.”
Erica Sweeney is a writer covering health, wellness and careers. She has written for The New York Times, Huffington Post, Teen Vogue, Parade, Money, Business Insider, and more.