As they say, good things come in small packages. Chia seeds have been pretty popular in the recent years, and for pretty good reasons - packed with high amounts of fiber, pocket-friendly & highly nutritious. Best past? They blend well with most food items, so it's a tasty win-win.
What are Chia Seeds?
Chia comes from the desert plant Salvia Hispanica, found abundantly in southern Mexico. Chia is an edible seed filled with lots of nutrition. A staple of Aztec and Meyen diets, but were later banned due to their ritualistic religious use.
Do Chia Seeds help you lose weight?
The answer you have been waiting for. Diets high in fiber are linked to weight loss and guess what? Two tablespoons of chia seeds have almost 10 grams of fiber, which is almost 40% of the recommended daily intake. Though, Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of saturated fat. But when used in moderation, chia seeds help you feel fuller and satisfied, hence you are less likely to binge eat through the day. They're also loaded with essential nutrients like omega-3s, calcium, potassium, and magnesium
Starting off your day with a breakfast containing Chia Seeds can help you shed some kilos. We all know having a healthy breakfast is linked to better weight control, but adding fiber-rich ingredients like chia will help you stay fuller for longer and avoid binge eating. You can add a spoon full of soaked chia seeds in your oatmeal or your smoothie.
You can also include chia in your other meals to help you get that fiber, like salads, pudding or just lemon water.
Some great ways you can incorporate chia seeds into your meals:
Make a chia pudding:
Chia seeds absorb 10 times their own weight in liquid, so when you soak them in water or in this case, milk overnight you get a delicious dish that looks a lot like a tropical pudding in texture. Add some honey and seasonal fruits and you got yourself a healthy breakfast pudding.
(if you are vegan, you can use almond milk)
1/4 cup chia seeds
1 1/2 cup milk/almond milk
1 tbsp honey
1/2 cup of chopped berries of your choice
PS: refrigerate for at least 4 hours to get a flavorsome pudding.
Mix it up in your morning smoothie. But here is a little treat, creamy chocolate shake with chia. This creamy smoothie includes dates for a natural sweetener and gets the thickness when you mix it up with some chia, you can also add some healthy nuts for additional nutrients.
1/2 cup water
1/4 cup almonds. soaked overnight and drained
1 tbsp chia seeds, soaked
1 tbsp cocoa powder
3 to 4 dated, pitted
Combine the water, almonds, chia seeds, cocoa powder, and dates in a high-speed blender, and blend until smooth. Adjust any ingredients to taste.
You can also check out some more healthy smoothie recipes here.
Pour some chia seeds into your detox water:
For some extra nutrition, just add a tablespoon full of chia seeds to your favorite detox water. Our favorite detox water recipe is combining 2 cups water with 1 tablespoon of chia seeds, 2 teaspoons of honey and 2 tablespoons of fresh lemon juice. Refrigerate this mixture overnight and sip on a chilled refreshing drink the next day.
Add as a topping to your snacks:
Love your peanut butter with some apple slices or banana as the perfect filler snack? Sprinkle some chia and take it to the next level!
Make your fruit salad even more satisfying by topping it up with some chia seeds. With the added healthy fats and fiber, it will make a perfectly filling snack and keep your energy levels high.
Chia seeds are a nutritious pseudo-grain that can be part of a healthy weight loss plan. But they’re not a quick fix to drop a dress size. No single food is ever responsible for healthy weight loss.Losing weight is a process that requires time and dedication to a healthier lifestyle, and chia seeds can play a role in helping you built that up.
Happy fitness to you!