If you're searching for the answers to questions like "How much chia seeds per day to lose weight?" or "Are chia seeds good for you?" you've likely heard about the many benefits of these tiny, fiber-packed nutritional powerhouses. Chia seeds are celebrated superfoods that are known for their myriad health benefits and their ability to support weight loss. Here, we'll explore the benefits of chia seeds, learn how eating chia seeds each day can help to support healthy weight loss, and delve into recipes that help you make chia seeds a part of your daily nutrition plan.
Nutritional profile of chia seeds
Chia seeds are nutrient powerhouses, making them a great fit for any nutrition plan—not just for weight loss. Native to Guatemala and Mexico, chia seeds are the small, flat, oval-shaped seeds of the chia plant.
Let's take a look at the nutritional profile of chia seeds.
Nutrition facts for 1 tbsp (12g) of chia seeds:
- Calories: 58
- Total Fat: 3.7g
- Total Carbohydrates: 5.1g
- Fiber: 4.1g
- Protein: 2g
In addition to a solid macronutrient profile, chia seeds are also an abundant source of a variety of vitamins and minerals, including manganese, phosphorus, copper, selenium, iron, and magnesium. Incorporating chia seeds into your diet doesn't just work when you're actively trying to lose weight—they can also provide you with the fiber and nutrients you need to feel your best once you hit the maintenance phase.
How chia seeds support weight management
Losing weight can present challenges, and enjoying chia seeds may help you reach and maintain a healthy weight. In just two tablespoons of chia seeds, you can get nearly 40% of the daily recommendation for fiber. Eating a diet high in fiber has been shown to contribute to healthy weight loss.
That being said, chia seeds are not the end-all-be-all solution to weight loss, although adding them to a healthy, calorically appropriate nutrition plan may help to maximize your efforts.
Health benefits of chia seeds beyond weight loss
The benefits of enjoying chia seeds go far beyond any changes you may see on the scale. According to a 2023 review in the Journal of Functional Foods, the antioxidants in chia seeds may help to protect the heart and liver. Chia seeds may also help to prevent cancer, and may contribute to longevity. People who have type 2 diabetes, high blood pressure, and depression may also benefit from the fiber in chia seeds.
Chia seeds are also loaded with omega-3 fatty acids, a form of polyunsaturated fats. These are essential nutrients (meaning your body cannot make enough of them to survive), so it’s vital that you get them through food. Omega-3 fatty acids work to help all of the cells in your body function properly, but they're especially important to support eye and brain health. Chia seeds are loaded with ALAs (alpha-linolenic acid), the plant-based form of omega-3s.
Recommended daily intake of chia seeds for weight loss
While there's no official recommended daily dosage for chia seeds, adding one ounce (2 to 3 tablespoons) per day to a healthy diet may help support sustainable weight loss. It's a good idea to take your time when incorporating chia seeds into your diet. Adding a high volume of chia seeds can cause some digestive upset if your body isn't used to the high amount of fiber that the seeds contain.
Easy ways to incorporate chia seeds into meals and snacks
Looking for satisfying snacks that can help you include chia seeds in your daily life? Whether you're looking for a post-exercise smoothie or a sweet pudding to satisfy your sweet tooth, we've got you covered.
Try these ideas to enjoy chia seeds:
- Make chia seed pudding by combining 1/4 cup of chia seeds with 1 cup of liquid. Mix well and let the mixture sit for about 15 minutes. Stir occasionally. Your chia seeds will be about 80% hydrated. If you'd prefer a thicker pudding, allow the mixture to sit overnight in the fridge in a covered container.
- If you're making a smoothie, you can add a tablespoon of chia seeds per 8 ounces of liquid.
- If you're mixing chia seeds with yogurt, add a tablespoon to 8 ounces of yogurt, and be sure to add a bit of water as well to thin out the mixture and stop the chia seeds from clumping.
- Chia seeds can be added to baked goods as well. Tossing a few tablespoons into breads, muffins, or pancakes can help you amp up the nutrition in your favorite recipes.
Remember, take it slow when you're incorporating chia seeds into your diet, and be mindful of other sources of fiber in recipes so that you don't overdo it and cause digestive upset.
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