The study split 77 participants into two groups: one group consumed 30 grams of chia each day, while the other group used an oat bran-based control.
NUTISHIONAL BENEFITS ON TCHIA SEEDS TRIAL
In a randomized controlled trial featuring overweight patients with type 2 diabetes, chia seed supplementation was investigated for its effect on body weight. The study results showed that the participants in the chia group experienced small but significant reductions in overall weight and waist circumference ( 13). However, in another randomized controlled trial, participants were given 35 grams of milled chia flour or placebo each day for 12 weeks. However, the available evidence to support this is mixed.įor example, one randomized study featuring 76 participants found that 25 grams of chia seed twice daily for two weeks had no impact on weight loss compared to placebo ( 12). Perhaps due to their effect on satiety levels, chia seeds may help support weight loss efforts. 3) May Potentially Help Support Weight Loss Key Point: In human trials, chia seed intake lowers appetite and reduces subsequent energy intake. These studies show that adding a small amount of chia may lower appetite and reduce food intake over the day. Furthermore, appetite ratings were significantly decreased over the 2-hour period after eating the bread with chia ( 11). A further small study demonstrated that adding chia seeds to bread reduced subsequent blood glucose responses.However, chia had a more significant impact on both of these measures than flax ( 10). The study results showed that both chia and flax led to lower blood glucose responses and reduced hunger. In another randomized controlled trial, participants were given either 50 grams of glucose alone or alongside 25 grams of chia or 31.5 grams of flaxseed.Additionally, energy intake was much lower at a subsequent ‘ab libitum’ (all you can eat) lunch among individuals consuming chia seed ( 9). The results demonstrated that as chia seed was increased, the participants had higher scores for satiety and lower hunger scores. A randomized trial split 24 participants into groups receiving either yogurt, yogurt with seven grams of chia seed, or yogurt with 14 grams of chia seed.Several studies using human participants have examined this issue: On the positive side, it is thought that chia seeds are a beneficial food choice for their contribution to satiety. As such, they may contribute to weight control ( 8).
NUTISHIONAL BENEFITS ON TCHIA SEEDS FULL
Satiety refers to the feeling of being satisfied and full during the period after a meal.įoods that improve feelings of satiety can reduce subsequent food intake. 2) Chia Seeds May Have Benefits For Satiety and Reducing Appetite Key Point: Chia seeds are one of the best dietary sources of fiber. Numerous studies have shown that fiber can benefit gut health, reduce postprandial blood sugar levels, and lower LDL cholesterol levels (4, 5, 6, 7). On this note, a recent umbrella review of existing systematic reviews demonstrated that fiber is strongly associated with reduced cardiovascular mortality and lower incidence of several cancers ( 3). In systematic reviews and meta-analyses of large human trials, fiber is consistently associated with health benefits. Interestingly, almost all the carbohydrate content of chia seeds is fiber, and the seeds are approximately 40% fiber by weight.įor anyone trying to increase their diet’s fiber content, chia seeds offer a simple way to increase intake substantially. In this regard, just a one-ounce (28-gram) serving offers 9.75 grams of fiber ( 1).Īccording to the recommended daily value for fiber, which stands at 28 grams, one ounce of chia seeds provides 35% of the daily value ( 1, 2). This article looks at some of the potential benefits of chia seeds, alongside their full nutrition facts.Ĭhia seeds are among the most fiber-rich foods. These little seeds are also extremely nutritious, packing a surprising amount of nutritional value into small servings. Chia seeds (Salvia hispanica) are small oval-shaped seeds with a black, grey, or white color.
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