How do I use chia seeds for slimming?

Shea seeds

Chia is known as an edible black and white seed. It comes from a plant called Spanish sage (Salvia Hispanica), which is a desert plant that grows in Mexico. Chia seeds belong to the Lamiaceae family and are annual plants that reach a height To a meter, shea oil is extracted from these seeds, which has a delicious taste and can be added to many types of foods and recipes.

How to use chia seeds for slimming

There is no information showing the correct way to use chia seeds for weight loss, but in general they can be used in many ways, as these seeds do not need to be ground for the body to absorb the nutrients in them, and gel can be made from them and added to foods, and they can also be used as a substitute for whole grains, and added to them. For shakes, yogurt, breakfast cereals, or salads. In addition, it can be used as a substitute for eggs during the baking process, due to its gelatinous consistency when mixed with water.

Are chia seeds beneficial for slimming?

Chia seeds can affect the feeling of fullness, due to their rich content of water-soluble fiber, as these seeds can absorb between 10 to 12 times their weight in water, becoming gel-like, then expanding in the stomach, leading to a feeling of fullness. In addition to helping to reduce the absorption of food, and thus automatically eating fewer calories, and despite their high fiber content that may help enhance the feeling of fullness, and their contribution to reducing overeating that contributes to weight gain, there is not sufficient scientific evidence to support the effect of seeds. Shea helps reduce waist circumference.

In a study published in the journal Nutrition Research and Practice in 2017, it appeared that eating chia seeds as a snack during the day may enhance satiety for a short period in healthy people. Another study published in the journal Nutrition, Metabolism and Cardiovascular Diseases in 2017 reported support for the beneficial role. Chia seeds promote weight loss, reduce risk factors associated with obesity, and provide good blood sugar control.

On the other hand, there are studies that deny the relationship of chia seeds to weight loss, as stated in a study published in the journal Nutrition Research in 2009, which showed that men and women who suffer from overweight or obesity eat approximately 50 grams of chia seeds daily for 12 weeks. It did not affect body mass, composition, or reduce the risk of exposure to various diseases, so the effect of using chia seeds to reduce weight still needs more studies to prove it. It should be noted that there are no seeds designated for weight loss, as the weight loss process requires Follow a healthy diet, through which the amount of calories consumed is controlled, in addition to practicing physical activity.

General benefits of chia seeds

Chia seeds are characterized by being a rich source of fiber, protein, calcium, phosphorus, and zinc, in addition to being rich in antioxidants, and are an excellent source of omega-3 fatty acids that help raise the level of high-density lipoprotein, or good cholesterol, known as HDL for short. It has a reducing effect on the risk of heart attacks and strokes.

Harmful effects of chia seeds

Safety level of chia seeds

Eating chia seeds often safeHowever, there is not sufficient information about the degree of safety of its consumption during pregnancy and breastfeeding, so it is recommended to avoid using it during these two stages.

Safety level of chia seeds

There are some warnings regarding the use of chia seeds in some cases, including the following:

• High level of triglycerides in the blood: Eating some types of chia can cause an increase in triglyceride levels in people who suffer from high levels. These people are advised to use specific types of chia called salba, as they do not significantly raise triglyceride levels in the blood.
• Prostate cancer: Chia seeds are a rich source of alpha-linolenic acid, and some research indicates that the presence of large amounts of this acid in the diet may increase the chances of developing prostate cancer, so people with prostate cancer, or people at high risk of developing it, are advised to avoid eating large amounts of it. Shea.