The Truth About Chia Seeds in Losing Weight

What is Chia Seeds?

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates and 11 grams of fiber, plus vitamins and minerals.

The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks or baked goods. They can also be mixed with water and made into a gel.

Can Chia Really Help in Losing Weight?

In theory, chia seeds are supposed to expand in our belly, helping us to feel full, eat less, and ultimately shed pounds. But one study indicates otherwise.

"Over a 12-week period, we did not see a change in appetite or weight loss" in study participants who consumed chia seeds, say researcher David Nieman, DrPH, a professor at Appalachian State University in North Carolina. "Our study showed no reduction in body weight, body fat and no improvement in traditional cardiovascular markers from 50 grams of chia per day."

A study reviewing the body of scientific evidence on chia found similar results.

"The evidence is limited on chia, and only two clinical trials examined heart health and body weight," says explains researcher Catherine Ulbricht, PharmD. "One showed some beneficial heart effect, but neither showed any effect on weight loss."

More study is needed before chia can be recommended either for weight loss and heart health, says Ulbricht, chief editor of Natural Standard Research Collaboration.

Should We Try Chia?

While there's little evidence for the weight loss benefits of chia, it can be a nutritious addition to your diet. Nieman notes that people in his study tolerated it without any complaints for 12 weeks.

"Use chia seeds in foods, not as supplement, but as an alternative to processed grains like white bread because it is a much healthier wholegrain that is great-tasting in foods like muffins," suggests Michael Roizen, MD, co-author of You Staying Young.

In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.

Is there any downside to chia? Ulbricht cautions that if you have food allergies (especially to sesame and mustard seeds) or are on high blood pressure medications or blood thinners, kindly seek and advice from your health care provider before adding chia to your diet.

The Take-Home Message on Chia

Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet. But don't expect a big weight loss boost.

Unfortunately, there is no magic bullet (or seed) for weight loss. If you want to lose weight, you'll need to follow a healthy, calorie-controlled diet and get more physical activity.

Maddy
Consultant Dietitian
Eatwell Consultancy

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Diabetes Myths

Myth: Carbohydrate Are Bad for Diabetes and Protein is Better

In fact, carbohydrates, or "carbs", are good for diabetes. They form the foundation of a healthy diabetes diet, and any healthy diet for that matter.

Carbohydrates have the greatest effect on blood sugar levels, which is why you are  asked to monitor how much carbohydrates you eat when following a diabetes diet.

However, carbohydrate food contain many essential nutrients, including vitamins, minerals and fiber. So, one diabetes diet tip is to choose those with the most nutrients, such as whole-grain breads and baked goods, and high fiber fruits and vegetables.

Because carbs affect blood sugar levels so quickly, if you have diabetes, you may be tempted to eat less of them and substitute more protein. But too much protein may lead to problems for people with diabetes.

The main problem is that many food rich in protein, such as meat, may also be filled with saturated fat. Eating too much of these fats increases your risk of heart disease. In a diabetes diet, protein should account for about 15% to 20% of the total calories you eat each day.

Myth: People With Diabetes Should Eat Special Diabetic Foods

Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone - low in fat (especially saturated and trans fat), moderate in salt and sugar, with meals based on whole grain foods, vegetables and fruit.

Maddy
Consultant Dietitian
Eatwell Consultancy