Do chia seeds help in losing weight?

Chia seeds are one of the herbal seeds that have been used since ancient times for many medicinal purposes due to their rich content of minerals and nutrients. Can they be relied upon in the process of losing weight?

In the following report, we review the role of chia seeds in losing weight, according to the "Health line".

Health benefits of chia seeds for weight loss

Numerous studies have proven that chia seeds suppress appetite and promote weight loss because they are high in fiber, they help you feel full for longer, so they may help you avoid overeating.

Two tablespoons of chia seeds contain about 10 grams of fiber, which is about 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss.

One study published in 2016 indicated that eating 30 grams of fiber per day may help you lose as much weight as if you were on a strict diet.

Chia seeds are relatively rich in calories and fat, two tablespoons contain 138 calories and 9 grams of fat, and when used in moderation, chia seeds may help to feel full and reduce the possibility of eating a lot of food, but their calories must be calculated within the specified daily calories for a person, because eating them above Daily calories does not give the desired results.

 

Other health benefits of chia seeds

Chia seeds contain a lot of nutrients and minerals and provide many health benefits to the body in addition to their ability to help lose weight, and the most prominent benefits of chia seeds are:

Chia seeds are often marketed as heart-healthy, as they are high in omega-3 fatty acids, however most of the omega-3 fatty acids in chia seeds are ALA.

Studies have shown that foods and supplements high in ALA may reduce the risk of metabolic syndrome and coronary heart disease, but at least one study found that high levels of ALA are associated with an increased risk of sudden cardiac arrest.

Chia seeds contain nearly two times more antioxidants than previously thought, and antioxidants help prevent cell damage caused by free radicals in the body.

Two tablespoons of chia seeds contain 4.7 grams of protein, and they are also gluten-free, making them a popular protein source for people with celiac disease or allergies to whole grains.

Chia seeds don't contain many vitamins, but they are a great source of calcium that supports strong bones and teeth and supports healthy metabolic function.

Chia seeds are a good source of many minerals, such as:

Calcium.

phosphorous;

manganese;

zinc;

copper;

Controls for the use of chia seeds

Indiscriminate use of seeds and herbs may not give good results, and may also cause many health risks, so when using chia seeds, some controls must be followed, which are as follows:

Chia seeds are almost tasteless so they blend well with many recipes, and can be combined with any liquid such as juice or water.

Make sure to change the size of the entire chia seeds to the largest before eating them.

Chia seeds should not be eaten dry, especially if a person has difficulty swallowing. Because chia seeds absorb many times their weight in water, the dry seeds may expand in the esophagus and cause a blockage.

Chia seeds may interact with blood pressure medications or blood thinners, so chia seeds should not be combined with medications.