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What are chia seeds?Chia seeds are the seeds from chia plant belonging to the mint family – lamiaceae, native to central & southern Mexico and Guatemala. The taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! It comes in both black and white varieties. The white ones called Salba have about 20% more nutrients in comparison to the other type (black).What is the exact nutritional content of these seeds?Chia seeds are highly beneficial and are rich in nutritional content as well. The major nutritional breakdown is highlighted as under:-CALORIES- 138 KcalPROTEIN- 5gFIBER – 10gFAT- 9gCARBS- 12g(Nutrition info per 1 oz.)Does chia seeds suppress the appetite?Due to some its influential properties, this superfood does help in suppressing the appetite in 3 varied ways which are –a) Liquid absorbent – This works on the satiety value. It gives you the feeling of fullness even when you haven’t eaten much.b) Slow digestion – They digest slowly which means that you will feel fuller and satisfied for longer durations.c) The Powerhouse of nutrition – It helps in overall body nourishment and keeps you satisfied, which ultimately helps in controlling food cravings.How to lose weight with chia seeds?Chia seeds are the part of the staple Aztec diet since 3500 B.C. and have now come back in the limelight especially for the weight conscious people. Though they do not make any direct contribution in helping to lose weight but their nutritional content and added benefits help to contribute in boosting and fastening the weight loss process. Some of the major properties of chia seeds which make them beneficial for weight loss include –a) Source of Good FatThese little powerhouse seeds are a great source of healthy fats mainly omega-3 fatty acids which help in improving the brain functioning and heart health. Along with this, the consumption of the right amount of fat helps you keep a check of appetite and blood sugar. Out of your total calories limit, 15-25% should be coming from healthy fats in order to see faster results!b) Rich in FiberAs indicated above, chia seeds are high in dietary fiber which helps in regulating the digestion and effectively regulating the cholesterol level. Along with this, fiber swells when added to liquid and makes you feel full on fewer calories and contributes to the speedily achievement of weight goals!c) Calcium for energy metabolism2 tbsp of chia seeds has more than 130g of calcium, which corresponds to over 13% of the daily value for calcium. Maintaining healthy bones and teeth are known benefits of calcium but what is not known to most of the people is that this nutrient also plays a role in energy metabolism, and it may help regulate body composition and reduce body fat percentage. A study has also shown in its results that 1g increase in calcium levels leads to an average decrease of 8 kgs in body weight.d) Eat more to burn moreAs per the older tradition, chia seeds was known as running food as eating a handful of these would give Aztec’s the energy to run all day. This super seed is known to have energy boosting properties which help in keeping you active and ultimately burning more number of calories.e) Controls overeatingThis one is more or less an implied advantage of all the benefits that have been highlighted above. Eating chia seeds before a meal helps to work on the satiety value and thus reducing the risk of overeating. Along with this, the slowed digestion process also leads to lowered consumption of food and ultimately calories. All these advantages together with diet control and exercise help in losing weight faster!How to Use Chia Seeds?Simply sprinkle a tbsp of chia seeds over whatever it is you’re eating at every meal. It is a perfect match to bread, muffins, smoothies, cereals, yogurt, oatmeal and puddings!So, next time you sit down to have a meal don’t forget to have CHIA SEEDS to boost up the weight loss process. Keep in mind that chia seed do support weight loss but proper diet control and exercising are the key players which should not be ignored if you actually want to see visible results!
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