Chia seeds are tiny black or white seeds from the plant Salvia hispanica. They are loaded with fibre, Polyunsaturated Fatty acids (PUFA), calcium and protein. They help with constipation, reduce inflammation and lower blood cholesterol.
You can have 1 ounce (2 Tbsps. or 28 grams) of chia seeds in a day. 1 Tbsp of chia seeds contains 5 grams of fibre. These tiny seeds swell and can hold up to 10 times more water than their dry weight and hence, keep you fuller for long.
1 Ounce of Chia Seeds Nutrition Facts
- Calories: 137
- Fat: 9 g
- Carbohydrates: 12 g
- Protein: 5g
- Calcium: 180 mgs
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Chia Seeds and Weight Loss: Are They Effective?
Chia seeds have gained popularity as a health food due to their nutritional profile and potential benefits. While they can be part of a balanced diet, it’s important to understand that there is no magic food or ingredient that directly causes weight loss. Weight loss primarily occurs when you consume fewer calories than you burn.
That being said, chia seeds can be a helpful addition to a weight-loss diet for a few reasons:
- High in fibre: Chia seeds are rich in dietary fibre, which can promote feelings of fullness and reduce overall calorie intake. When mixed with liquid, chia seeds expand and form a gel-like substance, which can help keep you satisfied for longer.
- Nutrient-dense: Chia seeds are packed with essential nutrients like omega-3 fatty acids, protein, antioxidants, and various vitamins and minerals. Incorporating nutrient-dense foods into your diet can support overall health and well-being.
- Low in calories: Chia seeds are relatively low in calories compared to their volume. This means you can add them to your meals or snacks without significantly increasing the calorie content. However, it’s essential to be mindful of portion sizes to avoid consuming excess calories.
While chia seeds can be a healthy addition to a weight loss diet, it’s important to focus on overall dietary patterns and lifestyle habits.
How to eat chia seeds for weight loss?
There are numerous ways by which you can include chia seeds in your diet. Here are a few recipes from Fitness with Nidhi’s kitchen that you will love to prepare
Chia Cucumber Detox Water
Drinking chia seeds water in the morning can give a boost to your digestion and improve bowel movement. Cucumber detox water is a refreshing and healthy drink that is easy to make and provides several health benefits.
Ingredients
- Medium-sized cucumber – 1
- De-seeded lemon – 1
- Ginger – 1 small piece
- Mint leaves – 10
- Chia seeds – 1 tsp
- Water – 1 ltr
- Ice cubes
Benefits:
- Cucumber detox water is rich in antioxidants and helps to flush toxins out of the body.
- Cucumber is also a good source of vitamins and minerals, such as vitamin C, vitamin K, and potassium.
- Lemon is also high in vitamin C and has natural detoxifying properties.
- Drinking cucumber detox water can help to improve digestion, boost immunity, and promote healthy skin.
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Chia Seed Jam
Chia seed jam is a simple and nutritious alternative to traditional jams that can be made with few ingredients. It has no preservatives so it’s better than the market-bought jams.
Ingredients
- Plum jam
- Plums – 500 g
- Chia seeds – 1 tbsp
- Honey – 2 tbsp
Method
- Simply add about 2 cups of fruit (fresh) to a saucepan over medium to high heat. The fruit should quickly begin to warm up and break down.
- Then you can mash it with a potato masher until it reaches your desired consistency. I like my jam to have a few chunks of fruit, instead of being completely smooth.
- Then sprinkle in 2 tbsp of chia seeds, and give them a good stir until combined.
- Remove from flame and add honey.
- The jam will thicken quickly as it cools.
- Add 1 tbsp of lemon juice and give the jam one final good stir which is optional.
- Serve immediately or transfer to a glass bottle and refrigerate.
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Fruits that will work well in the jam are plums, strawberries, blueberries, apricots, kiwis, raspberries etc.
Chia Seeds Puddings
Chia seed puddings are super simple, quick and easy. They make perfect breakfast options. Here are a few of my favourite ways of making chia seeds pudding. I am sure you will love them all.
1. Coffee Chia Pudding
Replace your cold coffee with this chia seed pudding. It will become your loveable snack. It is also low in calories but high in nutrients and Omega – 3.
Ingredients:
- Chia Seeds – 2 tbsp
- Coffee – 2 tsp
- Honey – 1 tbsp
- Oat Milk – ½ cup
Method
- In a jar add chia seeds, coffee, honey and oat milk.
- Whisk well and refrigerate overnight.
- Next morning top it up with chopped pecans.
2. Blueberry Lemon Chia Pudding
This chia pudding is rich in antioxidants. It is an easy to go option for breakfast and is equally loved by kids.
Ingredients
- Chia Seeds – 2 tbsp
- Blueberries – 1/4th c
- Lemon zest – 1/8th tsp
- Almond Milk – ½ c
Method
- In a jar add chia seeds, blueberries, lemon zest, and almond milk.
- Whisk well and refrigerate overnight.
- Next morning top it up with blueberries and chopped almonds.
3. Chia Coconut Pudding
Ingredients
- Chia seeds – 2 tbsp
- Freshly Grated Coconut – 1/8th c
- Coconut Milk – ½ c
Method
- In a jar add chia seeds, freshly grated coconut, and coconut milk.
- Whisk well and refrigerate overnight.
- Next morning top it up with grated coconut and chopped almonds.
4. Matcha Chia Pudding
Ingredients
- Chia Seeds – 2 tbsp
- Almond Milk – ½ c
- Matcha Powder – 1 tsp
Method:
- In a jar, add chia seeds, almond milk and matcha powder.
- Whisk well and refrigerate overnight.
- Next morning, tip it up with grated coconut and chopped walnuts.
Chia Seeds Tawa Roti
Just adding a little more fibre to your regular roti, make chia seeds roti. To the regular atta, just add 2 tbsp chia seeds and regularly knead the dough.
Method:
- Mix ½ cup whole wheat atta and ½ cup regular atta (take the regular oats, roast, cool and grind).
- To this mix add 2 tbsps. powdered chia seeds.
- Knead the dough and make tawa roti.
- You can even make stuffed aloo roti and stuffed tofu roti with this atta.
10 Health Benefits of eating chia seeds
- Rich in Nutrients: Chia seeds are packed with essential nutrients such as omega-3 fatty acids, antioxidants, fiber, iron, and calcium.
- High in Antioxidants: The antioxidants in chia seeds help protect the body from free radicals, aging, and cancer.
- Digestive Health: The high fiber content in chia seeds can help promote regular bowel movements and healthy stool. The fiber also acts as a prebiotic that supports the growth of beneficial bacteria in the gut.
- Heart Health: Chia seeds are high in omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease.
- Bone Health: Chia seeds are high in several nutrients that are important for bone health, including calcium, phosphorus, magnesium, and protein.
- Blood Sugar Control: Chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals.
- Weight Management: Chia seeds are high in fiber and protein, which can help you feel full and satisfied, potentially leading to weight loss.
- Improved Exercise Performance: Some research suggests that chia seeds can help athletes “carb load” for endurance events while increasing their intake of nutrients and decreasing their intake of sugar.
- Reduced Chronic Inflammation: A few studies have shown that eating chia seeds can reduce certain markers of inflammation in the body.
- Skin Health: The antioxidants in chia seeds can speed up the skin’s repair systems and prevent further damage, contributing to maintaining healthy skin.
4 Side Effects of Chia Seeds
No doubt chia seeds come with amazing health benefits giving 11 grams of fibre in 28 gms, most people can enjoy them without experiencing any negative side effects.
- Digestive issues: Chia seeds are high in dietary fibre, and consuming them in large amounts without adequate hydration can lead to digestive discomforts, such as bloating, gas, or constipation. It is important to drink plenty of water when consuming chia seeds to help the body properly process the fibre.
- Allergic reactions: While rare, some individuals may be allergic to chia seeds. If you have a known allergy to other seeds (such as sesame or flaxseed), it’s advisable to exercise caution or consult with a healthcare professional before incorporating chia seeds into your diet.
- Blood-thinning effects: Chia seeds have Omega – 3 fatty acids which are known to have various positive effects on your heart health. They help in thinning your blood so people with BP medications should take chia seeds in moderation. People who are on diabetes medicine should also take it in moderation because chia seeds are a great source of fibre that regulates blood sugar levels so if you are on diabetes medication, then you should avoid overconsumption.
- Weight Gain: While chia seeds offer various health benefits, it’s important to consume them in moderation. Due to their high fibre and fat content, excessive consumption of chia seeds may lead to excessive calorie intake. It’s recommended to consume them as part of a balanced diet and be mindful of portion sizes.
Remember, while chia seeds are a great source of nutrients, they should be incorporated into a balanced diet and not relied upon as the sole source of nutrition.
