Chia Seeds for Weight Loss: 6 Proven Health benefits

Since childhood, Aashu has seen tiny black-coloured seeds in homemade drinks such as Faludas, Lime water, Sharbat & even in milkshakes. These drinks are mostly prepared in summer and served to guests.  

Her mother told him that these seeds, although tiny in size, are packed with several health benefits. Also, they boost the flavour and taste of drinks to which they are added. In general terms, these seeds are called Chia seeds.

In India, chia seeds are commonly called “sabja” or “tukmaria” and are regularly used in Indian cuisine. Aashu wants to know why these small seeds are considered nutritious and healthy. Also, can he add chia seeds for weight loss in his diet?  

Again, Aashu is searching on Know Ur Diet about the benefits and side effects of chia seeds on health:

What are Chia Seeds?

Oval in shape and grey in colour with white and black spots, Chia seeds are edible and extracted from the chia plant (Salvia hispanica). Chia is an ancient Aztec word that means “oily”.

Native to the South American region, chia seed was a staple food in the ancient Aztec and Maya civilisations. There are pieces of evidence that between 1500-1600, Chia seeds were cultivated on a small scale in the Central American region.

Even today, Central & South American countries produce chia seeds on a large scale for commercial consumption. Paraguay is the world’s leading exporter of chia seeds.   

Fun Facts About Chia Seeds

As we have discussed earlier, chia seeds are staple food for Aztec civilisation. They have invented various ways to use these seeds.

Aztecs used chia seeds as endurance food during their long hunting expeditions. They even preferred these seeds during battles between kingdoms.

Chia seeds are considered so essential in Aztec culture that they even started using them as legal tenders. Defeated rulers must pay war penalties to the Aztec empire in chia seeds.

These seeds were so revered in Aztec culture that Spanish invaders ordered the complete destruction of chia seeds crops to humiliate them.

Nutrition Value of Chia Seeds

Although tiny in size, these seeds are loaded with lots of nutrients. Following is the list of Nutritional content in 1 ounce (28.35g) of chia seeds.

Health Benefits of Chia Seeds

No doubt that chia seeds are high in nutrients and healthy to add to your balanced diet. Following are some major health benefits of chia seeds:

Rich-source of Omega-3

Omega-3 is an important nutrient for the proper functioning of the brain and heart. This particular fatty acid is also effective in lowering the risk of heart diseases, especially strokes.

If you are a person with a family history of having asthma and migraine then you should include these seeds in your diet to prevent yourself from these health conditions.

Lowers Blood Pressure

High blood pressure is a leading health issue worldwide and chia seed is an effective food to lower blood pressure levels. Chia seeds are loaded with a good quantity of Potassium, a mineral that can wash out excessive sodium from the body.  

Also, Omega-3 fatty acids in these seeds are responsible for thinning the blood and lowering the pressure of blood flow on the blood vessels.

Aids in Digestive Issues

Adding chia seeds can be helpful in maintaining a healthy digestive system. One such problem is IBS or Irritable Bowel Syndrome where consuming chia seeds can be beneficial. Some common IBS symptoms are constipation, diarrhoea and vomiting.

Some recent studies have shown that eating chia seeds can promote the growth of good bacteria in the gut or digestive tract. These bacteria are critical in increasing the absorption capability of vitamins and minerals.

Reduce Blood Sugar

You can have chia seeds in your diet because they are low in glycemic index which means these seeds do not create any spike in blood sugar levels. Fiber present in seeds can help in coping against insulin resistance.

One more mineral in chia seeds is magnesium which has considerable effects in lowering the risk of type-2 Diabetes. Again, when you are targeting weight loss by using chia seeds then you are already working to reduce blood sugar levels.

Shields against Chronic Diseases

To prevent yourself from chronic diseases, you need to include antioxidants that can control the growth of free radicals. Chia seeds are considered a Superfood that carries a good quantity of antioxidants such as Tocopherols, Isoflavones and Polyphenols.

These antioxidants are required to make your body resistant against the growth of chronic diseases like cancers, asthma, heart diseases and mental problems like Alzheimer’s.

Chia Seeds for Skin Health

There are certain benefits of chia seeds for skin because these seeds have anti-inflammatory properties. Inflammations are the primary reason for skin diseases like rashes, pimples and swallowing. Also, chia seeds soaked in water contain anti-oxidants that are crucial for maintaining healthy skin. 

Chia Seeds for Weight Loss  

When you ask any dietitian or nutritionist about planning a diet for weight loss, no such plan can be effective without including nuts & seeds. They are not only nutritious and healthy but can be great replacements against junk and processed foods. Eating them is an open invitation to many health problems.

Chia seeds in recipes that are easy to make at home and add fewer calories are good for healthy snacking. When you avoid unhealthy snacks like chips, French fries, cookies & candies in your evening snacks it automatically helps you in weight loss.

Secondly, chia seeds are high in Fiber, a nutrition that can help you to feel satiated for a long period. This can help you in tackling overeating and heavy dinners.

Chia Seeds in Recipes

Chia seeds remain a great addition to different recipes. They can alleviate the taste and flavour of the dish and enrich it with more nutrition. You can have them in breakfast, lunch, evening snacks or dinner, there is no specific time for the consumption of these seeds.

Here are 5 recommended chia seed recipes that can also help you with weight loss:

Chia Seeds Salad

Salads of fruit & vegetables are always great for anyone who needs to lose some inches. These foods are already high in Fiber that can help in weight loss.

Add 1-2 tbsp of Chia seeds to that making it more nutritious and healthier.

Just, follow these easy-to-do steps to prepare this delicious recipe-

• Wash thoroughly all those fruits or vegetables that you want to add to your salad.
• Chop them into small pieces and put them in a large salad bowl.
• Sprinkle dry chia seeds as a topping and then add some crushed mint leaves to the bowl for a refreshing flavour.
• Now, squeeze ½ lemon juice in the salad and then stir well properly.

Chia Seeds Smoothie

Most of us prefer smoothies in the morning breakfast to boost our day with the nutrients of fresh fruits.

Smoothies are prepared with the base of milk or yogurt. Add 1-2 protein powder tablespoons to make it protein-rich.

You can add chia seeds for more health benefits. Steps to prepare a healthy smoothie with chia seeds-

• Soak 2-3 tbsp of Chia seeds in water for 10-15 minutes so that they can swell up and make a gel-like thick liquid.
• In a mixer grinder, add chopped pieces of bananas, strawberries, almond milk and soaked chia seeds. You can also add Yogurt for the base.
• You can add some teaspoons of honey or sprinkle cinnamon powder on the top of the mixture.
• Now blend the mixture until smooth paste, if it is too thick add some milk.
• Pour the smoothie into a transparent glass and enjoy it.      

Chia Seeds Pudding

We all love desserts after meals for a change but if you want to have a dessert for weight loss then try chia pudding in your meal.

Common ingredients in pudding are milk and honey but if you want to substitute them you can go for almond or coconut milk.

Following are the steps to make a yummy pudding for post-meal delight-

• Combine all ingredients like milk, vanilla extract, a tablespoon of honey or maple syrup and add a teaspoon of salt in a bowl.  Now add 1-2 chia seeds with all of them.
• Now, cover the whole bowl with a plastic wrap and put it in the refrigerator to cool down for 4 hours or overnight. Chia seeds will swell up and will create a pudding-like thick liquid.
• Take it out and stir well to lose down any clumps in the mixture.
• If you find the mixture too thick, then just add a glass of milk.
• Your recipe is ready to be served. You can add some fruits like strawberry, banana or kiwi.
• Sprinkle some cinnamon powder or cocoa powder as dressing for extra flavour.

Chia Cereal

Cereal is high in fiber and great for digestive health and adding chia seeds alleviate its health benefits.

Chia cereal is quite similar to chia pudding but not as thick. Healthy and easy to make in the morning for a great start to the day.

Here are easy-to-do steps for preparing chia cereal that you can enjoy in the breakfast-

• Start by soaking 2 tbsp of chia seeds in milk for overnight.
• In the morning, once the seeds are swollen up & turned into a thick gel. Put some nuts, fruits and cereal, then stir it well.
• You can also add some banana or apple slices to make it delicious and healthy.
• Sprinkle some cinnamon powder or vanilla extract for a good taste and flavour.

Chia Lemon Drink

A 3-ingredient recipe that you can consume at any time and anywhere with great health benefits.

It carries the health benefits of lemon along with chia seeds , making it a perfect drink for post-workout and intense training sessions.

This is a perfect post-workout drink to hydrate your body. Following are easy steps to prepare this-

• Take a fresh lemon and cut it into 2 halves.
• Squeeze one for the lemon juice while slice the other one.
• Now, in a jar or glass mix water, chia seeds, lemon juice and lemon slices in it.
• Leave it for the next 15 minutes so the seeds can swell up.
• Your chia lemon drink is ready to serve.

No doubt that chia seeds are a good source of several essential nutrients but with this, there are certain drawbacks to consuming too many chia seeds.

Side Effects of Chia Seeds

There are certain side effects that you can face if you have over-consumption of these seeds:

Digestive Issues

Although consuming chia seeds is great for gut health, you need to have it in moderation. 1-2 tablespoons is sufficient for a day. Over-consumption of these seeds can cause bloating, constipation and even diarrhoea.

Dip in Blood Sugar

Doctors recommend you to have chia seeds if you are suffering from type-2 diabetes. These seeds are high in Fiber that can help in lowering blood sugar levels. However, too much intake can lead to an unexpected fall in your sugar levels.

Food Allergy

Chia seed allergy is uncommon but there are certain cases where people have shown symptoms of food allergy like vomiting, diarrhoea and itching in lips and tongue after eating it. If you face any of these issues then consult your doctor and stop consumption of these seeds.  

Low Blood Pressure

Similar to blood sugar levels, chia seeds can also pacify your blood pressure levels. If you are on medication for high blood pressure then you should avoid these seeds because they can further lower your blood pressure levels.

Avoid mixing Chia Seeds with these Foods

You can make several recipes or drinks enjoyable by adding chia seeds. However, you must avoid adding chia seeds with these foods:

• Commercial Juices
• Carbonated Drinks
• Fried Foods
• High Sodium Foods
• Other nuts and seeds

Conclusion

A blast of nutrition in a tiny seed, chia has great health benefits for anyone who includes it in his diet. Ashu has decided that he will regularly include 1-2 tbsp of chia seeds in his meal.

Nutrition value of chia seeds is helpful in tackling weight loss, blood pressure, diabetes and gastric problems, chia seeds can be a cure for several health issues. You can add chia seeds in recipes to make dishes more nutritious and flavorful.

But at the same time, consuming high quantities of chia seeds can also have side effects ranging from unexpected falls in blood pressure, and sugar levels and even a rise of food allergy symptoms.