Can chia seeds help support weight loss? Nutritionists weigh in

Chia seeds have taken the health world by storm, lauded for their impressive nutritional profile and potential health benefits. But can these tiny black seeds truly live up to the hype, particularly when it comes to weight loss?

Also known as Salvia hispanica, chia seeds boast a wealth of fibre and protein, both known to promote satiety and potentially curb cravings. “Chia seeds can help in weight management by reducing overall calorie intake and preventing overeating,” says Dr Shabana Parveen, clinical nutritionist, Artemis Hospital, Gurgaon. “These tiny seeds also absorb water and expand in the stomach, further enhancing satiety. Additionally, their rich omega-3 fatty acid content may contribute in improving metabolic health,” Dr Parveen explains.

However, research on chia seeds and weight loss presents a mixed picture. A 2015 study published in the journal Annals of Internal Medicine found that consuming 30 grams of fibre daily could lead to weight loss similar to following a more complex diet. “Chia seeds offer a good source of fibre, with two tablespoons containing nearly 10 grams,” explains Pooja Shah Bhave, a Thane-based clinical dietician and diabetes educator.

However, a study published in the journal Nutrition Research in 2009 observed no significant weight loss in overweight adults who consumed chia seeds alongside a balanced diet.

“Chia seeds are a nutritious food, but they’re not a magic bullet for weight loss,” cautions Dr Priyanka Rohatgi, chief nutritionist, Apollo Hospitals. “Sustainable weight loss requires a holistic approach, including a healthy diet, regular exercise, and adequate sleep.”

 

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Here’s a breakdown of the limitations of chia seeds for weight loss, according to Dr Rohatgi:

*Calories: While chia seeds are a good source of fibre and protein, they also contain calories. Two tablespoons pack 138 calories, which can add up if not factored into your daily intake.
*Passive ingredient: Chia seeds themselves don’t directly burn fat. Their potential benefit lies in promoting satiety and potentially reducing overall calorie consumption.
*Portion control: Consuming excessive amounts of chia seeds can negate their benefits and lead to unwanted weight gain.

While chia seeds may not be a standalone solution for weight loss, they can be a valuable addition to a healthy diet. Here’s how to incorporate them effectively:

*Start small: Begin with a tablespoon or two daily and gradually increase to avoid digestive discomfort.
*Stay hydrated: Chia seeds absorb a significant amount of liquid. Ensure proper hydration when consuming them to avoid constipation.
*Variety is key: Explore different ways to incorporate chia seeds into your diet, such as adding them to smoothies, yoghurt parfaits, or sprinkling them on salads.

Used strategically as part of a balanced diet, chia seeds can support your overall well-being and potentially contribute to your weight loss goals, but remember, they’re just one piece of the puzzle.

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