Chia seeds have many health benefits, but do they help with weight loss?

According to Today, chia seeds have long been considered a superfood, treasured by the Aztecs and Mayans for their ability to provide long-lasting energy.

Chia seeds have recently become a popular ingredient in healthy recipes - Photo: Reuters

Chia seeds are native to Mexico and Guatemala and are part of the mint family and come from the Salvia hispanica plant. Chia seeds have recently become a popular ingredient in healthy recipes.

Health benefits of chia seeds

Chia seeds are a favorite of nutritionists because a 2-tablespoon serving (about 28 grams) contains 150 calories, 10 grams of fiber, 6 grams of protein, and 10 grams of fat, mostly polyunsaturated fat — the healthy kind.

Chia seeds are high in fiber and gluten-free. According to Harvard University, getting enough fiber in your diet can reduce your risk of diseases such as heart disease, type 2 diabetes, cancer, inflammation, and digestive problems.

In addition, chia seeds are also a source of plant protein. Research shows that replacing animal protein with plant protein such as seeds and beans can bring many benefits, including reducing the risk of high blood pressure, cardiovascular disease, type 2 diabetes and supporting weight loss.

Chia seeds are also rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that has anti-inflammatory properties. The body cannot produce ALA on its own, so it must be obtained from food. Omega-3s are also beneficial for brain and heart health.

Additionally, chia seeds have the ability to absorb up to 10 times their weight in water. When you eat foods containing chia seeds, you also replenish the water they have absorbed. This is useful when you don’t want to drink a lot of water, such as before a run or before bed.

The water-holding capacity of chia seeds also benefits the skin, helping it stay healthy and radiant. Additionally, the healthy fat content in chia seeds is great for those with dry skin.

Finally, chia seeds are rich in antioxidants, which help protect the body from diseases like cancer, diabetes, and Alzheimer's.

Do chia seeds help you lose weight?

Chia seeds are a healthy ingredient when used properly. However, many people on TikTok are using chia seeds in unsafe ways, such as drinking chia seed water to lose weight. This method is based on the theory that chia seeds expand in the stomach, helping you feel full for a long time.

While the fiber and protein content of chia seeds may help you feel full longer and reduce snacking, they do not suppress hunger. Additionally, drinking chia seed water may help improve digestion and relieve constipation, but this is not suitable for everyone.

Aim for 2 tablespoons (28g) of chia seeds per day. You can divide it into several servings, such as adding 1-2 teaspoons to smoothies, yogurt, or making chia seed pudding.

Because of their high fat content, chia seeds should be stored in an airtight bag or container, refrigerated or frozen to extend their shelf life. You can sprinkle chia seeds on cereal, yogurt, add them to smoothies, soups or burgers, or eat them with granola.

Risks of using chia seeds

If chia seeds are not allowed to swell in water before eating, they can be dangerous for people with swallowing difficulties or problems such as diverticulitis. Dry chia seeds can combine with saliva to form a gel and block the esophagus. This drink is not suitable for young children or people with swallowing difficulties.

You should only drink one cup (240ml) of chia seed water per day. If you drink too much, you may experience stomach pain or diarrhea due to the high fiber content.

Source: https://tuoitre.vn/hat-chia-nhieu-loi-ich-cho-suc-khoe-nhung-co-giup-giam-can-20241127194507393.htm