How Chia Seeds Help With Weight Loss

Eating nuts and seeds in high amounts can lead to weight gain?  Correct, but for most nuts and seeds, there is a high level of protein and good fats per serving which is why they are recommended, but in smaller portions.  The chia seed belongs to this category, but there is one huge caveat; chia seeds are not as calorically dense when compared to walnuts, pecans, almonds, or cashews.  Now, have you ever heard of the chia seed?

Chia Seed History

The chia seed is a South American native and was once a staple food for the Aztecs and Mayans years and centuries ago [1].  Loaded with beneficial nutrition to provide ample energy throughout the day, the word “chia” is translated in Mayan to mean “strength.”  In present day, chia seeds have been gaining popularity for the health benefits and nutrient dense portions.  As a small seed (smaller than the sunflower seed), it would take a large portion of chia seeds in order to match the calories of walnuts, almonds, cashews, and other popularly marketed nuts.

How Chia Seeds Help with Weight Loss

Be aware there is no “magic food” for weight loss, but there are handfuls of foods you ought to eat to supplement your weight loss.  Chia seeds have some value in a weight loss program because of how many nutrients per serving they offer.  Listed below are some of the crucial reasons why you should be consuming chia more often in your diet for weight loss.

• High Fiber. Chia seeds offer a great punch for your weight loss program.  Fiber is one of the most important elements in any diet program because it causes the stomach to fill and because the body cannot process a large majority of the fiber, meaning it passes right through you.  One standard serving (¼ cup) of organic black chia seeds will deliver approximately 14 grams of fiber per serving.  This is more fiber than most Americans consume in an entire day and it is more than half of the standard daily fiber recommendations.  If you are looking to lose weight, add chia seeds to your organic cereal in the morning to add potent fiber portions to start your day.
• High in Protein. Protein is great because it helps boost satiety, meaning you stay full for a longer period of time when compared to carbohydrates and fats.  The standard ¼ cup serving will deliver about six grams of protein, which is a great supplement for mid-morning snacks or the after work snack time.
• Rich in Omega-3 Fatty Acids. Omega-3 fatty acids are the best source of fats you should eat.  Much of the American diet consists of omega fats, but they are omega-6 fatty acids, which are pro-inflammatory.  Consuming chia seeds will not only deliver a good dose of fatty acids, but about 60 percent of the fatty acids in a serving of chia seeds consists of omega-3 fatty acids, making chia seeds the best plant-based source of omega-3s [2].
• Regulate Blood Sugar. Similar to other sources of nuts, chia seeds offer a great benefit to blood sugar regulation.  Considered low on the glycemic index, the consumption of chia seeds will help keep blood sugar at a healthy level and it will help prevent future metabolic abnormalities.

Your Diet with Chia

Over the next month, consider cutting out all sources of nuts from your diet and swap it out for chia seeds.  While it is hard to use the handful diet with chia seeds for portioning, you can sprinkle them in yogurt, cereal, on toast, pudding, and there are even great recipes for chia seeds.  Challenge yourself to make one chia recipe each week for the next month.  Click here for some chia seed recipes to assist in your month-long challenge.

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