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Chia seeds, often referred to as a “superfood,” are packed with fibre, Omega-3 fatty acids, antioxidants, and essential minerals, making them a great addition to a balanced diet. But they are the best dietary tools for weight management. They keep you fuller for longer, stabilise blood sugar levels and support overall metabolic health. So what’s the best way to have them daily and maximise their benefits?
High in fibre: Chia seeds are exceptionally high in fibre, with about 10 grams of fibre per two tablespoons. They promote feelings of fullness and satiety, which can reduce overall calorie intake. This makes it easier to maintain a calorie deficit, crucial for weight loss. Furthermore, fibre slows down digestion, leading to more stable blood sugar levels and less likelihood of overeating.
Absorb water and expand in the stomach: When chia seeds come into contact with liquid, they expand and form a gel-like consistency. This characteristic helps chia seeds absorb water and swell in your stomach, lending satiety and becoming a natural appetite suppressant.
Regulate blood sugar levels: Chia seeds are rich in alpha-linolenic acid (ALA), a plant-based Omega-3 fatty acid that helps improve insulin sensitivity. Stable blood sugar levels are essential for weight management because fluctuations in blood sugar can lead to cravings and overeating, leading to accumulation of belly fat.
Packed with nutrients that promote fat loss: In addition to fibre and healthy fats, chia seeds are a great source of protein, calcium, magnesium and antioxidants. Protein is particularly important for weight loss because it helps in muscle building, improves metabolism and reduces hunger. The healthy fats in chia seeds (Omega-3s) help reduce inflammation and support fat burning, especially around the abdominal area.
Generally, 1-2 tablespoons of chia seeds per day is sufficient. Overconsumption may lead to bloating or gas, particularly if you’re not used to a high-fibre diet. Drink plenty of water throughout the day to prevent any potential issues with digestion.
The best time to consume chia seeds depends on your personal preferences. Some people prefer having chia seeds in the morning with their breakfast, while others may find them beneficial as a midday snack or as part of an evening meal. Since chia seeds expand in your stomach, it’s a good idea to consume them at a time when you need to curb your appetite, such as before a meal or as a snack between meals.
One of the most popular ways to consume chia seeds is by making chia pudding with your choice of dairy. Sprinkle the seeds on fruits, salads, yogurt, or even your oatmeal. Simply add them to baked goods like muffins or bread.
(Narang is nutritionist at Apollo Hospitals, Delhi)
