You will certainly have found chia seeds as an ingredient in many healthy recipes.
From homemade bars to smoothies, these small black seeds seem to be a real fashion.
But unlike so many fashions that have very little to say goodbye, chia seeds have many health benefits, in particular for the weight loss.
Do you want to find out which ones?
- 1 WHAT ARE CHIA SEEDS?
- 2 TOP 6 BENEFITS OF CHIA SEEDS
- 3 HOW TO CONSUME THE CHIA SEEDS
WHAT ARE CHIA SEEDS?
Chia seeds (Salvia Hispanica) are certainly one of the most famous "superfoods" of the moment.
But they are not just a versatile ingredient to add to healthy recipes to add a crunchy consistency.
In fact, they present a whole series of very important nutrients for your health, and if used correctly they can also help you in yours fight against excess weight.
WHAT DO THE CHIA SEEDS CONTAIN?
The list of nutrients contained in chia seeds already give us an idea of how well they can do for our body.
- Minerals: manganese, phosphorus, calcium, zinc, copper and potassium, iron, iodine, magnesium.
- Fatty acids, in particular alpha linolenic acid, one of the rarest types of omega-3, of exclusively vegetable origin
- Soluble and insoluble fibers
HOW DO THE CHIA SEEDS WORK?
The benefits brought by chia seeds are numerous, and I will talk about them later in the article.
But now I would like to explain to you what the biological mechanisms are on which they act.
FIBERS AND MUCILLAGINS
The first mechanism of action is simple but very effective.
The fibers and mucilages contained in these seeds are essential for their effectiveness.
As you know, the characteristic of mucilages is to absorb water, and in doing so they swell a lot.
This means that if you drink water after eating a small amount of mucilage (or even better at the same time), that small amount will multiply its volume many times, creating a watery gel.
Even the fibers perform more or less the same function: they occupy volume in your stomach and intestines, but they are not absorbed at all so they are acaloriche.
So both the fibers and the mucilages fill you up without calories, so you are satisfied without getting fat.
Also remember that chia seeds contain 40% fiber.
We know that the recommended daily fiber dose is around 30 grams a day.
This means that 100 grams of chia alone are able to meet our daily fiber requirement.
I've already talked to you about the fact that chia seeds contain fatty acids, in omega-3.
There is only one type of omega-3 entirely of vegetable origin, and it is alpha-linolenic acid, which is also one of the two essential fatty acids for human life.
The metabolism of omega-3 produces substances in our bodies that are called "resolvins".
These molecules have the task of terminating inflammatory processes and preventing them from creating new ones.
They are real ones natural anti-inflammatories.
I remind you that most chronic health problems like diabetes, metabolic syndrome, insulin resistance2, etc. they are caused by constant and chronic inflammation over time.
The entire medical community is universally agreed that reducing inflammation prolongs life1.
This is because the possibility of onset of chronic diseases is reduced, and because aging is a real inflammatory process.
A term has been coined to refer to this fact: it is called "inflammaging", a word born from the union of English terms for "inflammation" and "aging".
TOP 6 BENEFITS OF CHIA SEEDS
Now that you have learned how to act, you will surely understand how versatile they are and in how many areas they can bring health benefits.
1) Promote digestion
This is because they are rich in fiber, which as you know, are essential for optimal digestion.
Being rich, chia seeds are an important ally for your bowel regularity.
Furthermore the fibers are considered "prebiotics", that is they are substances that are not absorbed by our body but by the "good" microorganisms that live in our body.
A rich bacterial flora, well nourished by the fiber of chia seeds, is one of the cornerstones for good digestion.
Even the mucilages facilitate the passage of food in your intestine.
2) They reduce the sense of hunger
Also here the mucilages come into play.
A teaspoon of chia seeds left to rest in a glass of water transforms the water into a slightly more viscous substance, which therefore, unlike water, causes a greater sense of satiety.
After taking it you can continue to drink water that will continue to become viscous in the stomach, making the sense of satiety last much longer.
Chia seeds are therefore perfect to avoid all unnecessary snacks and binge eating.
3) Lower glycemic peaks
Several studies3 have shown that adding chia seeds to bread or other dough decreases the post-prandial glycemic peak.
It is therefore possible to avoid post-meal drowsiness simply by adding chia seeds to your own recipes (remembering that it would always be better to use wholemeal wholemeal flours).
At the same time I remind you that the omega-3 contained in chia seeds can prevent the onset of diabetes, hyperglycemia and insulin resistance2.
4) They give energy
A study in the Journal of Strength and Conditioning has shown that taking chia seeds in athletes before sports performance has the same effect as taking a well-known salt and water drink.
The athletes who had taken chia seeds had completed the race at the same time as those who had drunk the drink.
But the difference, of course, is that taking chia seeds instead of colorful sugary drinks is much healthier!
You can avoid harmful and completely unnecessary sugars, and receive the same energy you need from a nice drink of water and chia seeds.
Remember also that chia seeds contain many minerals, which help you maintain your salt and water balance.
5) They help you lose weight
We have already said that chia seeds help to reduce the sense of hunger because they make you feel fuller, that they help to digest better and that they avoid glycemic peaks that usually lead to relapses and feasts.
Already these things would be enough to be able to say that chia seeds help to lose weight.
But there is also another way that chia seeds make you lose weight.
You should know that abdominal or visceral fat, or "pancetta" is composed of a particular type of fat called inflammatory fat.
This is because it constantly produces mediators of inflammation, so in addition to making us "out of shape" it is also very harmful to our health.
The omega-3 contained in chia seeds are anti-inflammatories.
Thus they fight inflammation in all its forms, including that of visceral inflammatory fat.
They go physically to decrease the source of inflammation and therefore, as demonstrated in a major study in the British Journal of Nutrition2, help to lose inches on the waistline.
6) They fight chronic diseases
Being anti-inflammatories, the omega-3 contained in chia seeds help fight the onset of a whole series of chronic and degenerative diseases linked to inflammation.
They therefore fight: metabolic syndrome, diabetes, dyslipidemia, hyperglycemia, insulin resistance, hypertension, coronary heart disease, high cholesterol and many others.
Does it seem little to you? 🙂
HOW TO CONSUME THE CHIA SEEDS
Chia seeds can be taken in many ways: in the dough, at the end of cooking to add crunchiness, in the famous ones acai bowl.
But surely the best way to consume them if you want to lose weight is to add them to a simple glass of water, perhaps with a little lemon.
It is important to let the drink rest for a few minutes to allow the mucilage to form.
You will find that your drink is ready when it changes consistency.
If you want to get a step by step guide on how to prepare your chia seed drink, find it all this article!
A brilliant trick to reduce waiting times before being able to consume the preparation is to buy ground chia seeds.
The mucilages present inside the seed in this way are more easily in contact with water and swell better and faster.
Were you also convinced that chia seeds were just a passing fad or were you already aware of their fantastic health effects?
Do you already use chia seeds, or foods that contain them? If not, would you like to try?
Let me know what you think in the comments, I'll be very happy to answer your every question or curiosity.
See you soon,
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The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions performed following what is written on these pages .
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