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How a Tiny Seed, Chia, Can Help You Lose Weight
Perhaps you know chia seeds most from those novelty pet chias that grow green “hairs” as their seeds germinate. But increasingly, chia seeds are becoming known and appreciated for their amazing nutritional benefits. These very small, edible, crunchy seeds come from a desert plant called Hispanic sage…a member of the mint family. It grows abundantly in southern Mexico, but is now grown as a commercial crop in other countries as well.
Chia seeds are one of nature’s true superfoods, although not many people yet realize how energy-packed they are. Consider this:
- Chia seeds, according to research studies, contain 60 percent polyunsaturated omega-3 fatty acids… more than any other commercial crop.
- Chia also contains more protein, by weight, than any other nutritional grain…up to 23%. And chia is also a complete protein, meaning it contains all the essential amino acids.
- If you’re looking to include more fiber in your diet, don’t overlook chia, as it can easily help you hit 35 grams of fiber per day.
- Additionally, chia contains nearly five times the calcium of milk, twice the potassium of bananas and three times the antioxidants of blueberries. Its high antioxidant content also helps keep the seeds for long periods without the risk of spoiling or becoming rancid.
But it’s in helping to manage appetite…and thus, to lose weight…that chia seeds are true nutritional superstars. How come? Because when added to water, chia forms a gel within minutes. Once consumed, this gel helps slow down the body’s process of converting carbohydrates into sugar. And as the seeds expand to form a gel, they produce a feeling of fullness. This helps control hunger, which, of course, makes it easier to eat less.
With a mild nutty flavor, chia seeds boost the nutrition of smoothies, salads, cereals, baked goods, or any other food or recipe they’re added to. And unlike flaxseeds, chia seeds don’t have to be ground first to release their nutrients and make them available.
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