Exploring the Chia Seed Hype: A Secret to Weight Loss?
In today's world, where social media wellness trends come and go, it's easy to get caught up in the latest “miracle foods” that promise weight loss. Chia seeds have been one of those trendy foods. Everyone knows them as a superfood that can do everything from aiding digestion to helping you shed pounds. I myself have jumped onto this trend - but are chia seeds really that effective for weight loss, or is this just another Instagram and Tiktok myth?
At Revouza, we believe in cutting through social media noise and delivering evidence-based insights. So, let’s take a closer look at the science behind chia seeds and their potential role in weight management.
What Are Chia Seeds?
Chia seeds, scientifically known as Salvia hispanica L., are nutrient-dense whole grains packed with fiber, protein, omega-3 fatty acids, and a range of essential minerals. Their popularity has skyrocketed in recent years, particularly because they are so easy to incorporate in our daily lives.
The Clinical Evidence
One short-term study found that participants who ate chia seeds mixed with yogurt for breakfast reported feeling fuller and ate less throughout the day compared to those who had chia-free yogurt. This emphasises that chia seeds may help curb hunger in the short term, meaning you’ll eat less as you’ll be less hungry, potentially being the reason that they can aid weight management through reduced calorie intake, and reduced snacking (1). Chia seeds are high in soluble fiber therefore they’ll help you feel full longer.
In addition, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo (2).
Julia’s Experience with Chia Seeds
We invited Julia Maria, a long-time vegan and wellness enthusiast, to share her personal experience with chia seeds. Julia has been incorporating them into her plant-based diet for years and had this to say:
“Chia seeds are my go-to for adding more protein and fibre to my meals. They keep me full for longer, which has definitely helped me with weight management. Since eating them daily, I’ve also noticed that my digestion has improved significantly.”
Julia’s Tips to Incorporate Chia Seeds Into Your Routine
If you want to try chia seeds yourself, Julia’s shared some easy and delicious ways to add them to your meals:
Chia Seed and Lemon Water: Start your morning with this refreshing drink. Mix 1-2 tablespoons of chia seeds with the juice of half a fresh lemon in a large glass of water. Let it sit for 30 minutes to 1 hour before drinking to allow the chia seeds to absorb the water.
Oatmeal and Smoothie Bowls: Chia seeds make a great addition to oatmeal, overnight oats, and smoothie bowls. Julia also loves using them to make the famous ‘chia seed pudding’ or simply as a topping for yogurt.
Should You Add Chia Seeds to Your Diet?
While chia seeds won’t magically transform your weight overnight, they can be a helpful part of a balanced diet. Their high fibre content may support weight loss by helping you feel fuller for longer, potentially reducing snacking urges. However, it’s essential to consume chia seeds in moderation—the recommended amount is around 20 grams (about 1 tablespoon) daily, and the key point is to let them absorb the water/yoghurt - to not consume them straight away.
At Revouza, we’re all about separating fact from fiction. When it comes to chia seeds, the truth is simple: they’re a valuable addition to your diet, but they’re not a quick fix. Balance and evidence-based choices are key.
Disclaimer:
This article provides general information for educational purposes only and should not be taken as medical advice. If you have a medical condition or are on medication, please consult with your healthcare professional before making any changes to your diet.
References:
https://pubmed.ncbi.nlm.nih.gov/28989578/ (1)
https://pubmed.ncbi.nlm.nih.gov/28089080/ (2)
