How effective are chia seeds for weight loss: best way to take..!!

Chia-seeds-benefits, chia-seeds-for-health


 What are chia seeds? 

Chia seeds are small black seeds from the plant Salvia hispanica, and they’ve around for hundreds of years! 

Chia seeds contain all of the Omegas (3, 6, and 9), an a good amount of protein, fat, and fibre. 


Types of chia seeds? 

When shopping for chia seeds, you may notice that there are two different kinds, black and white. Black chia seeds are a lot more common than white chia seeds, but honestly, there aren’t that many differences.

Black chia seeds have slightly more protein content, whereas white chia seeds have slightly more Omega-3’s.

However, try to avoid brown chia seeds if you happen to find them. True chia seeds are black or white in color, and brown seeds won’t have the same nutritional value.

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Health benefits of Chia seeds:

Chia seeds are  considered among the healthiest foods on the planet.

Here are some health benefits of chia seeds, supported by science :

1.  More nutrtion, less calories

Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories

A one-ounce (28 grams) serving of chia seeds contains - 

Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.

Also Chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten.


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2. Loaded antioxidants for you:

Antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer.

3. 90 percent of carbs in chia is fibre

One ounce (28 grams) of chia seeds has 12 grams of carbs. However, 11 of those grams are fiber, which your body doesn’t digest.
Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar.
The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food.

The high soluble fiber content in chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach and increase fullness, slow absorption of your food and help you automatically eat fewer calories.

Fiber also feeds the friendly bacteria in your intestine, which is important — helping in gut health.


4. High in protein 

Chia Seeds Are High in Quality protein of decent amount.  
They also have a good balance of essential amino acids, so your body should be able to make use of their protein content.

Protein has various health benefits and is by far the most weight loss friendly dietary nutrient.

5. High in Omega 3 fatty acids

Chia Seeds Are High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are very high in omega-3 fatty acids.
In fact, chia seeds contain more omega-3s than salmon, gram for gram.
However, it’s important to keep in mind that the omega-3s in them are mostly ALA (alpha-linolenic acid), which is not as beneficial as you may think.
ALA needs to be converted into the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before your body can use it.
Unfortunately, humans are inefficient at converting ALA into these active forms.
Therefore, plant omega-3s tend to be vastly inferior to animal sources like fish oil.

6. Chia seeds help to Reduce Chronic Inflammation.

Inflammation is your body’s normal response to infection or injury. Red and swollen skin is a typical example.

Although inflammation helps your body heal and fight off bacteria, viruses and other infectious agents, it can sometimes cause harm.
This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease and cancer.
Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood.
Various unhealthy lifestyle habits increase your risk of chronic inflammation, including smoking, lack of exercise or a poor diet.
On the other hand, certain healthy foods may reduce the blood levels of inflammatory markers.

How Chia seeds help in weight loss? 

1. Chia seeds are high in fibre and Omega-3’s, so they could help with weight loss.
2. Chia expands in your stomach and when in contact with liquid, they make you feel fuller for longer.

Pro-tip- 
Add chia seeds to water and drink it. Just add 1-2 tbsp of chia seeds to 500ml of water and let it sit for at least an hour to gel. You can also add a squeeze of lemon juice for extra flavour.


How to add in diet? Some easy recepies :

1. Chia detox water- 

 1 cup of water with 1 tablespoon of chia seeds, 2 tablespoons of fresh lemon or lime juice, and 2 teaspoons of honey. Let the seeds soak overnight before drinking. 

2. Adding to a  fruit salad.

3. Chia as a topping

Chia can also hold its own as a main dish, too.  Like, chia pudding which is one of the tastiest ways to work this amazing superfood into your daily diet. The best part? It's so easy to make. Nearly all of these chia pudding recipes require less than 10 minutes of prep time.

Chia-seeds-recepies


4.  Dress up your Greek yogurt: 

Chia seeds can be added with fruit, nuts, unsweetened coconut flakes, cinnamon, to make a tasty recepie. 

5. Adding to your oatmeal 


Oatmeal, with your favorite cereal topping and  chia seeds mixed with pumpkin seeds, hemp seeds, and cinnamon. You will also love mixing fresh fruit like blueberries with chia, vanilla extract, honey, and a pinch of sea salt.

Why my stomach hurt after eating chia seeds? 


Because chia seeds are so high in fibre, some people can get stomach pains after eating them. Your stomach may not be used to digesting chia seeds yet, so start consuming them in small quantities. Soaking them also helps ease digestion, rather than eating them raw.
 Eating too many chia seeds can put a strain on your gut, and cause bloating. Try not to eat more than 2 Tbsp of chia seeds a day (that’s 2 Tbsp before soaking) for optimal digestion if you’re struggling to digest chia seeds.

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