Chia seed water is praised as a weight-loss magical food. Superseeds deeply dipped water may be the key to curbing overeating and promoting weight loss, according to advocates of the latest TikTok health craze.
Chia Seeds for Weight Loss: What’s the Evidence?
Chia seeds come from Salvia hispanica, an Aztec chia plant, and got their name from Aztec warriors who ate them as a survival food, according to the non-profit FoodPrint.
On chia seeds alone, there is no evidence that they aid in weight loss, and there is no evidence that chia seed water aids in weight loss either. Small studies like this one out of Brazil show that people who eat 35 grammes (about three Tbsp) of chia seeds daily for 12 weeks can lose weight, reports Nutricion Hospitalia. The study was small, however, and only lasted a few weeks.
Even so, there’s a chance that chia seeds can help you slim down. For Tara Collingwood, an Orlando-based registered dietitian nutritionist, “the high fibre content of chia seeds may help to increase satiety. She also mentions that they are a good source of protein and fat, both of which help you feel full and prevent overeating. There are just 2 tablespoons (about 1 ounce) in 1 ounce of the tiny black seeds that contain an excellent source of protein, 10 grammes of fibre, and 9 grammes of fat (USDA).
Chia seeds and heart health
Although chia seeds are tiny, their high content in omega-3 fatty acids makes them a popular marketing tool for heart-healthy foods. Alpha-linolenic acid (ALA) makes up the majority of chia seeds’ omega-3 content (ALA).
Metabolic syndrome and coronary heart disease risk may be reduced by ALA-rich foods or supplements, a 2012 review found. One study, on the other hand, found an association between high ALA levels and a higher risk of sudden cardiac arrest.
Half of the studies looked at backed up ALA’s health benefits, while the other half didn’t. More investigation is required.
What Are Chia Seeds’ Additional Health Benefits?
In addition to a possible weight loss benefit, chia seeds offer many other health benefits.
There’s more to chia seeds than meets the eye,” says Collingwood. As a “superfood,” quinoa is widely considered to be an excellent source of protein and fibre.
Omega-3 fatty acids (ALAs, the plant-based form of the fatty acids), antioxidants, calcium, phosphorus, magnesium, copper, iron, and zinc are found in abundance in these foods.
A review published in the Journal of Food Science and Technology in April 2016 suggested that chia seeds contain antioxidants that may protect the liver and the heart, as well as extend life expectancy and help prevent cancer. As a high-fiber food, they can aid in digestion and help manage conditions such as diabetes, hypertension, and depression by reducing the risk of cardiovascular disease and type 2 diabetes.
“Chia Seeds and Weight Loss_ Are They Effective_.” https://www.healthline.com/health/food-nutrition/chia-seeds-and-weight-loss#heart-health (accessed Nov. 20, 2021).
“Chia Seed Water for Weight Loss: Does It Work? | Everyday Health.” https://www.everydayhealth.com/diet-nutrition/can-chia-seed-water-actually-help-you-lose-weight/ (accessed Nov. 20, 2021).