If you’re trying to lose weight, you’re likely making some changes to your diet. Cutting out unhealthy foods like processed snacks and sugary desserts, for example, is one great step towards your goal weight (experts see these are some of the worst). However, it’s also important to replace those foods with nutritious, satiating options in order to maintain a balanced diet. And while there are plenty of nutrient-rich superfoods out there to choose from, there’s one powerful seed that health experts say should definitely be on your radar if it’s not already: chia seeds. That’s right: they say that good things come in small packages, and as it turns out, that’s exactly the case when it comes to this tiny ingredient.
To learn more about the ways chia seeds can help you blast fat at a faster rate, we spoke to registered dietitian and nutritionist Susan Schachter, MSRDN, co-founder of 120/Life. She told us there are so many benefits to this superfood, from being packed with fiber and protein to special gel-forming properties that can regulate your blood sugar. Read on for all of her expert insight, including advice on how to add chia seeds to your diet.
Benefits of chia seeds for weight loss
Chia seeds are small but mighty; Schachter says this nutrient-dense superfood offers a plethora of benefits when it comes to weight loss. Below are just a few of their specific nutrients and properties that can help you slim down:
High in fiber for satiety and digestion
These tiny seeds are packed with soluble fiber, which Schachter says can help you stay fuller longer, which means you're less likely to eat later in the day. "The fiber in chia seeds also helps promote regularity and support digestive health," she notes.
High in protein for reduced cravings
Protein is another essential nutrient for your overall health, especially when it comes to weight loss. The plant-based protein offered by chia seeds can not only support muscle growth and repair, but "help regulate hunger hormones, which can help reduce cravings and promote satiety," as Schachter tells us.
High in anti-inflammatory omega-3 fatty acids
Don't underestimate the power of healthy fats (check out some of the best options here)! According to Schachter, "chia seeds are one of the richest plant sources of omega-3 fatty acids, which can help reduce inflammation and promote heart health." She points out that these healthy fats can also play a role in weight loss by reducing insulin and promoting fat metabolism. Incredible!
Low-calorie and nutrient dense
When it comes to the best foods for weight loss, you should look for options that offer a ton of nutrients without packing in the calories—and Schachter says that's exactly the case with chia seeds. "They are also rich in vitamins and minerals, including calcium, magnesium, and phosphorus, which can help support overall health and well-being," she says.
Gel-forming properties to regulate blood sugar
If you want to lose weight, it's crucial to keep your blood sugar levels healthy. Luckily, chia seeds can help you do that thanks to their gel-forming properties. "When chia seeds are soaked in liquid, they form a gel-like substance that can help slow down the absorption of carbohydrates and sugars," Schachter explains. "This can help regulate blood sugar levels and prevent spikes in insulin, which can contribute to weight gain."
READ MORE: These Are The Best Habits To Control Your Blood Sugar, According To Experts
How to add chia seeds to your diet
If you want to reap all of these benefits, we've got good news: there are plenty of ways to work chia seeds into your daily diet. "Chia seeds are a versatile and easy-to-use ingredient that can be incorporated into a variety of dishes," Schachter raves. Here are some of her top tips:
- Add to smoothies: Add a tablespoon of chia seeds to your favorite smoothie recipe for a boost of fiber, protein, and omega-3s.
- Make chia pudding: Mix chia seeds with your favorite milk and sweetener to make a nutritious and delicious pudding. You can also add flavorings like vanilla extract or cocoa powder for added taste.
- Use as an egg substitute: Chia seeds can be used as a vegan egg substitute in baking recipes. Mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for a few minutes until it forms a gel-like substance.
- Sprinkle on top of yogurt or oatmeal: Add a tablespoon of chia seeds on top of your morning bowl of yogurt or oatmeal (which is also great for weight loss) for an extra boost of nutrition and crunch.
- Use as a thickener: Chia seeds can be used as a natural thickener in soups, stews, and sauces. Simply stir in a tablespoon of chia seeds towards the end of cooking to thicken the mixture.
The bottom line
In order to lose weight, it's important to practice a number of healthy habits every day, from getting enough exercise to staying hydrated and sleeping enough each night. While your diet is also crucial, no single superfood is going to melt pounds off of your body instantly. However, incorporating nutrient-rich, low-calorie foods into your meals is one great way to maintain a balanced, weight loss-friendly diet. And when it comes to versatile ingredients that your body will love, you certainly can't go wrong with chia seeds.
