Can chia seeds be the superfood for weight loss? Know all about the right way to have them

While the dietary logic of keeping hunger pangs at bay holds because of the fibre-protein combination, there is limited data backing the theory that the seeds can solely impact body weight. Use them in combination with other foods and exercise, says Bhakti Samant, Chief Dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai,

Chia seeds are an excellent source of plant protein (Source: Getty Images/Thinkstock)

Written by: Bhakti Samant

6 min readJul 17, 2023 10:01 PM IST First published on: Jul 17, 2023 at 09:00 AM IST

History has it that warriors had chia seeds before they set out to last the day on the battlefield, keep fit and taut and not put on any layer of fat that could impede them. The reason for this is not too difficult to find. Chia seeds are very rich in fibre, which adds bulk to your meals and hence prolongs their satiety value, slows down digestion and delays release of glucose in the blood. In short, the seeds aid body metabolism and stop your food cravings, both of which are crucial for losing and managing weight. Chia seeds are also an excellent source of plant protein, which is vital for building muscle mass, balancing blood sugar and burning fat. Protein helps you feel fuller longer and reduces appetite, which in turn reduces your calorie intake.

Compared to animal protein — eggs, chicken, goat meat —- which contains little to no fibre, chia seeds, with 34.4g/100 g of fibre, have a higher quantity of it than all other superfoods such as flaxseeds, quinoa, pumpkin seeds or almonds. That’s the reason why chia seeds figure in any discussion on diets for fat loss. But let me also clarify that there is no single food to lose weight. Chia seeds can be part of a structured diet regime for sure but must be backed up by other lifestyle correctives like moderate intensity exercise, a consistent cycle of sleep and wakefulness and assessing conditions like obesity and diabetes. But yes, they are a safe choice for restricting calories.

Here’s what to keep in mind (Designed by Abhishek Mitra)

The other reason why chia seeds are good for weight management is because of their role in boosting gut health and metabolism, which prevent fat accumulation. They are rich in both insoluble and soluble fibres that nourish the gut bacteria. Short chain fatty acids produced by this type of fibre have beneficial effects while the gelatinous substance the seeds produce in the gut repairs the intestinal lining.

Of course, you cannot overdo chia seeds for weight loss either because they may cause bloating and stomach issues. So you can have 10 to 15 gm for a meal or spread it at a maximum serving of 10 grams each across two meals.

WHAT DO STUDIES SAY ABOUT CHIA SEEDS

While the dietary logic holds because of the fibre-protein combination, there is very limited scientific data backing the theory that the seeds can solely impact body weight. Studies so far have been small scale and usually considered calorie-restricted diets as a whole. A Brazilian study in 2014 compared weight loss in people who consumed 35 g of chia flour a day with those who had a placebo. The study was rather small, with just 26 participants taking part. Researchers noted some weight loss among those in the chia group after 12 weeks. The chia flour also led to a reduction in overall cholesterol and an increase in high density lipoprotein (‘good’) cholesterol. A Canadian study, again a small one with 77 participants, investigated whether chia seeds promote weight loss in people with Type 2 diabetes. All participants followed a calorie-restricted diet for six months. One group ate Salba chia daily, while the other group ate an oat bran-based control food. The participants who did not consume chia lost 0.3 kilograms (kg) on average. Those who ate chia lost an average of 1.9 kg, or 4.19 lb. The chia group also showed a significant average reduction in waist circumference compared with the control group. But without large scale studies, one cannot make a sweeping generalisation.

A study by the Harvard TH Chan School of Public Health says that “60 per cent of the oil in chia seeds is from omega-3 fatty acids. In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation).” The fibre load reduces the low density lipo-protein (LDL) or bad cholesterol. The study reveals that “a large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17 per cent reduced risk of cardiovascular mortality compared with those who had the lowest intakes.”

HOW SHOULD YOU HAVE CHIA SEEDS IN YOUR DIET?

Going by the theory that we must frontload our meal in the first half of the daytime eating window, many usually recommend taking chia seeds in the morning in warm or lemon water. Chia seeds absorb water quickly and swell up to 10 times their weight and become gelatinous, making them difficult to gulp down. So it is better to have them across meals, beginning with oats and cereals for breakfast or buttermilk. It is because of their jelly-like structure that the seeds can be used as an alternative to baking or in fruit sorbets and custards. They can also be used as a replacement for eggs. The best way to have chia seeds is to include them for in-between snacking. Add them to yogurt. They have no distinctive flavour, so they can easily blend with other foods.

Nutrition profile of chia seeds (Designed by Abhishek Mitra)

Each individual has different nutritional needs based on their age, gender, weight, health status, and physical activity level. It’s also important to be aware of impacts associated with certain dietary choices, such as nutrient deficiencies, food intolerances or adverse reactions to specific foods. Therefore, always consult your medical practitioner for dietary interventions.

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