Can chia seeds aid in weight loss? Nutritionists explain

Chia seeds are packed with essential nutrients.

Everybody wants to lose weight, look skinny and do it fast. For this they go to extreme lengths—from extreme diets to high-intensity exercises. But what if we told you there's a single superfood,  when coupled with a balanced diet, can aid in weight management? Yes, you heard that right. Chia seeds are being celebrated for its weight loss benefits.

Packed with fibre, protein and healthy fats, these tiny seeds can be a valuable addition to your diet. So, we talked to nutritionists to understand how chia seeds aid in weight loss. Let's break it down.

1. Promotes satiety and reduces calorie intake

Chia seeds have an exceptional ability to absorb water and expand in the stomach, creating a feeling of fullness that helps curb unnecessary snacking.

According to Kanika Narang, deputy manager, dietetics department, Indraprastha Apollo Hospitals, "This natural appetite suppressant effect can lead to reduction in overall calorie intake, supporting weight management goals."

2. Rich in fibre for digestion and gut health

Divya Achrekar, deputy manager, clinical nutrition and dietetics at Narayana Health SRCC Children's Hospital Mumbai, explains, "Chia seeds are rich in soluble and insoluble fibre, which helps in slowing digestion and promoting feelings of fullness." She adds, "The fibre supports regular bowel movements and reducing bloating, contributing to a healthy digestive system." A healthy gut is essential for weight loss, as poor digestion can lead to bloating, discomfort and sluggish metabolism.

3. Supports blood sugar control

One of the key challenges in weight loss is managing blood sugar levels to prevent sudden hunger pangs. Pragati Sunil Bhavsar, dietician at DPU Super Specialty Hospital, Pimpri, Pune, explains, "Chia seeds help regulate blood sugar by slowing glucose absorption, reducing spikes and crashes that can lead to overeating."

Also Read | Health benefits of chia seeds: Best plant-based protein to keep heart healthy, boost digestion

Chia seeds are not a standalone solution for weight loss.

4. Aids in muscle preservation with plant-based protein

Protein is essential for maintaining muscle mass while losing fat. Chia seeds provide a good source of plant-based protein, which helps preserve lean muscle and improve metabolism. "Since they are rich in fibre and protein, they help control hunger and support muscle health, which is important when trying to lose weight," advises Narang.

5. Contains Omega-3s for metabolism and inflammation control

Weight gain and obesity are often linked to chronic inflammation. "Chia seeds are rich in omega-3 fatty acids, which have anti-inflammatory properties that may help reduce metabolic issues associated with obesity," Bhavsar explains.

Also Read | Health benefits of chia seeds: Here's how to include these tiny superfoods in your daily diet

How to include chia seeds in your diet

Chia seeds are easy to incorporate into daily meals. Here are some simple ways to enjoy their benefits:

• Add to smoothies, yogurts, or oatmeal for a fiber boost.
• Soak in water or milk to make a chia pudding.
• Mix into soups, salads, or baked goods for added nutrition.
• Drink as a detox water by soaking them overnight.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.