Of course, they are not a magic ingredient that instantly makes you lose extra pounds, but their nutrition profile certainly lends them to be a smart addition to a diet aimed at a healthy waistline.
What is it about chia seeds that can make them helpful for weight loss? For starters, chia seeds are a top source of plant-based protein. Research shows that higher-protein diets have desirable effects on both appetite and body weight management. When is the best time to eat chia seeds for weight loss? You can eat them whenever you like, but including them at breakfast may be an especially helpful choice. A study published in the American Journal of Clinical Nutrition reveals that consumption of a high-protein breakfast rich in foods like chia seeds may decrease levels of ghrelin , the hormone responsible for stimulating hunger.
Chia seeds are also loaded with healthy fats and fiber too, which both help to keep you feeling full longer. A study published in the Annals of Internal Medicine in demonstrates how making one dietary change — eating 30 grams of fiber each day — can boost weight loss while also lowering blood pressure and improving insulin response.
Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world More Nutrition Dr. Axe on Facebook Dr. Axe on Twitter 2 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. These reactions include anaphylaxis, contact dermatitis , and systemic allergic response. Chia seeds may cause cross-sensitization in people with a sesame allergy. This means that those who already have a sesame allergy may experience an allergic reaction after eating chia seeds.
Chia seeds may lower blood sugar levels because they contain high levels of fiber. The fiber slows sugar absorption in the gut, which helps prevent rapid and significant increases in blood sugar levels. However, for a person with diabetes, a doctor calculates their insulin dosage precisely to prevent blood sugar spikes and dips. If someone regularly consumes chia seeds, this may cause their blood sugar to decrease enough that they require an insulin dosage adjustment.
Chia seeds may also lower blood pressure. This might be because these tiny seeds are a rich source of omega-3 fatty acids, which act as blood thinners and decrease blood pressure. However, scientists need to conduct more research into these theories. Chia seeds contain plenty of nutrients.
However, according to a study , their tough exterior may make it difficult for the body to break down, release, and digest them. However, this fact is true of most seeds. In most cases, people should soak chia seeds in water before consuming them or drink water while eating them to aid proper digestion.
Ground chia seeds are also a suitable alternative to whole seeds — the body is able to absorb the full nutritional benefits of chia seeds better.
People can also opt for sprouted chia seeds. Allowing chia seeds to germinate optimizes the availability of proteins and increases their calcium content. Many studies have shown that chia seeds contain vital micronutrient and macronutrient components. I feed them to my children. They make me feel full and satisfied and, yes, I'm a sucker for foods touted as "super" even though I know deep down it's just marketing. I may be crazy, but I'm also trendy: chia seeds are everywhere, in energy bars and smoothies, atop yogurt parfaits and at the core of crunchy kid snacks.
Good Morning America called chia seeds the "it" food of And they really are good for you: "a rich source of fiber, protein and heart-healthy omega-3 fatty acids," according to an NIH publication. But this week, my chia euphoria took a hit. A case report presented by a North Carolina GI doctor describes a scary case of chia seeds gone bad: a year-old man spent several hours in the emergency room under anesthesia after eating no more than a tablespoon of dry chia seeds followed by a glass of water.
The seeds, which can absorb up to 27 times their weight in water, apparently expanded post-ingestion and completely blocked the man's esophagus, according to the doctor who handled the case, Rebecca Rawl, MD, MPH, a gastroenterology fellow at Carolinas Medical Center in Charlotte, North Carolina. I spoke to Rawl, and she told me the story of the chia seed blockage — believed to be the first report of its kind. It began innocently enough, she said:.
The man arrived at the hospital and said he had this feeling of pain at the top of his stomach and couldn't swallow anything — "not even his own saliva. Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt and oatmeal, or sprinkled on top of a salad. If you're adding the seeds to a drink or a "wet" dish like porridge, they'll swell up slightly while you eat but retain a slight crunch. Chia seeds can also be used in tonics , jams , crackers, muffins, and grain bowls.
And although these are some of the more common ways to eat chia, its mild flavor and compact size make it easy to slip a spoonful into pretty much anything—so experiment!
Since chia seeds are capable of absorbing a lot of liquid, it's important to stay well-hydrated when consuming them, particularly in dry form. But you don't have to overdo it on the water—your daily eight 8-oz. Chia seeds are often referred to as a superfood, which simply means they're relatively denser in nutrients compared to other foods. The small seeds hold the holy trinity of nutrition—fiber, protein, and omega-3 fatty acids—which promote slow digestion and a subsequently steady stream of energy.
Chia seeds also contain key minerals like calcium and magnesium.
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