Chia seeds are a type of seed that comes from an herb that used to be grown by the Aztecs and Mayans. They’re packed with nutrients, but they’ve only recently become widely available. Some studies show that chia seeds can help lower blood sugar levels and cholesterol levels, reduce hunger cravings and increase energy levels. However, more research is needed before we know for certain whether these benefits will translate into fat loss for most people or whether chia seeds have any adverse effects on health.
Research has shown that chia seeds may help reduce blood sugar and cholesterol levels.
Chia seeds are high in fiber, which can help reduce blood sugar levels. In a study published in the journal Diabetes Care, researchers found that people who consumed 30 grams of chia seed powder daily for two months experienced significant reductions in fasting glucose and insulin levels compared to those who didn’t consume any chia seeds. Another study published in Nutrition Research found that adding 50 grams per day of ground chia seed (about 1/3 cup) to meals reduced postprandial glucose responses by as much as 16 percent compared to control meals without added fiber sources such as whole grains or legumes.
Studies have also shown that consuming chia seeds may lower cholesterol levels by reducing LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol–both factors associated with lower risk of heart disease.
Chia seeds are high in antioxidants that can help protect the delicate fats in the seeds.
Anthocyanins are a type of antioxidant that gives chia its rich purple color. They’re also found in red grapes, blueberries and other fruits and vegetables.
Antioxidants help protect your body from free radicals–unstable molecules produced during normal metabolism that damage cells’ DNA or cell membranes.
Chia seeds are a whole-grain food. One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.
Chia seeds are a whole grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.
Chia seeds are rich in antioxidants called polyphenols that help lower oxidative stress in your body — an imbalance that may lead to chronic diseases such as diabetes or heart disease.
They’re also a good source of omega-3 fatty acids which have been shown to reduce inflammation throughout your body, improve blood flow and lower blood pressure.
Note that one study found chia seeds had only a small effect on weight loss
Note that one study found chia seeds had only a small effect on weight loss in overweight Type 2 Diabetic adults.
In this study, researchers added chia seeds to the diet of adults with overweight or obesity with Type 2 Diabetes who were following a low calorie diet. The participants were asked to follow their assigned diets for 24 weeks, with half also receiving 36 grams per 1,000 calories of ground chia seeds daily (the equivalent to about two tablespoons) and the other half a placebo of oats. After the 24 weeks was up, both groups lost weight on average–but the group that ate Chia seeds lost about 1.5 kgs more.
Another study looked at adding Chia seeds to the diet without any fat loss program, and found no effect of Chia seeds on weight. This means that Chia seeds can help with weight loss, but they aren’t a replacement for dedication to a diet and exercise program.
Overall, scientists believe chia seeds may be a valuable food for overall health.
Overall, scientists believe chia seeds may be a valuable food for overall health. They’re rich in fiber and protein, as well as omega-3 fatty acids, which are important for heart health. They also contain antioxidants that can help prevent cancer and other diseases.
Chia seeds are an especially good source of calcium–one study found that eating 2 tablespoons (about 14 g) per day resulted in a significant increase in blood levels of this mineral over time. And because they absorb liquid so well, they can help you feel fuller longer after eating them than other types of food would do on their own.
Conclusion
In conclusion, chia seeds may be a valuable food for overall health. There is some evidence that they may help reduce risk factors for disease and also aid in fat loss. However, more research is needed to assess long term effects and whether or not there are any side effects associated with eating these seeds on a regular basis.
