Are chia seeds really effective for weight loss? - Times of India
Do you remember hearing about chia seeds the moment you started your weight loss journey? Once you start your weight loss journey you are bound to hear about chia seeds as a great food item that you can consume to aid in your weight loss goals. A lot of influencers, articles and doctors recommend chia seeds to people who want to lose weight effectively.
But have you ever wondered about the efficacy of chia seeds and how it aids in losing weight? We will discuss if chia seeds are really effective for weight loss or if they are just one of the many rumours around weight loss.
First, let’s understand what chia seeds are?
Chia is a Mexican mint that is a member of the mint family and is small black seeds. Chia seeds are pseudo-grain that are eaten like whole grains. They are rich in carbohydrates, omega-3 fatty acids and proteins. Chia seeds expand when they come into contact with liquid and form a thick gel.
These seeds are used in different dishes that are aimed at losing weight. They are incorporated in puddings, smoothie bowls, juices, yoghurt and oatmeal. Some people consume chia seed water as part of their daily routine to lose weight.
But the question arises, are chia seeds really effective?
In the past few months, there has been a lot of hype around chia seeds on the internet. It is said that consuming two tablespoons of chia seeds every day can help you lose weight as it has almost 10 grams of fibre. Diets high in fibre have been linked to weight loss as they keep you fuller for a longer period of time.
But the truth is, there is not enough research to back up this theory. There is some research that has shown promising results, but there is not enough data to prove the theory.
There is research by the National Institutes of health that is aimed at determining the efficacy of chia seeds. A group of 26 participants consumed 35 g of chia flour a day.
The group was divided into two subgroups. One group consumed chia flour whereas the other did not. After 12 weeks, there was no difference in weight loss between the two groups. However, the people within the chia group faced some weight changes. Participants who were obese at the start of the study lost more weight than those who were not obese at the start.
Some studies suggest that chia alone cannot help in losing weight, rather it is effective when combined with other forms of weight loss techniques.
Chia seeds may help people who eat a low-calorie diet lose weight, though the evidence for this is not enough.
There is a need for more comprehensive and well-designed studies on the effects of chia seeds on weight loss and overall health are needed.
In the end, it's all about paying attention to your overall diet and exercise routine when it comes to losing weight—not about eating more (or less) of one specific food.