It absorbs water, becomes gel-like, and expands in your stomach to slow your digestion and help you feel full after a meal 9 , Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity One study in 24 participants found that eating 0.
Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results. In an older study from in 90 people with overweight, consuming 50 grams of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers In contrast, a 6-month study in 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.
However, studies on chia seeds and weight loss have provided mixed results. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.
Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood. In turn, this can reduce your risk of heart disease Consuming the omega-3 fatty acid in chia seeds known as ALA has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.
Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain. However, more human research is needed. Chia seeds are high in several nutrients that are important for bone health, including calcium , phosphorus, and magnesium.
Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group.
The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically. How much chia should I consume?
Are chia seeds safe for all people? Where can I buy chia seeds? Is there more than one kind of chia seed? Editorial Sources and Fact-Checking. Plant Guide: Chia. Department of Agriculture. New York Times. November 23, Calories in Chia Seeds 1 Tbsp. Chia Seeds: Seeds, Dried. Eat This Much. What Are Chia Seeds.
Academy of Nutrition and Dietetics Eat Right. March 23, Journal of Food Science and Technology. April American Journal of Medicine. December This article looks at 10 of the healthiest cuisines….
This is a detailed article about sugar alcohols and their health effects. They have several health benefits but can also cause digestive problems. Phenylalanine is an amino acid that your body uses to make important molecules. This article reviews phenylalanine benefits, side effects, and sources. Getting your meals delivered can save major time on meal prep. Numerous foods are marketed as healthy but contain hidden ingredients. Here are 14 "health foods" that aren't as nutritious as you thought.
If you're considering adding or removing meat from your diet, you may wonder whether meat is healthy. This article explores the environmental and…. Health Conditions Discover Plan Connect. This article examines the side effects of eating too many chia seeds. Chia Seeds Have Many Benefits. Share on Pinterest. Summary: A high fiber intake may be associated with negative digestive symptoms like abdominal pain, gas and bloating.
Those with inflammatory bowel diseases may need to limit their fiber intake during flare-ups. Summary: Chia seeds are able to absorb 10—12 times their weight in liquid. These are the two active forms of omega-3 fatty acids, and they can be found in seafood. Summary: Some studies have found that increased ALA intake may be associated with an increased risk of prostate cancer, while others have found ALA may be protective.
Further research is needed. Food allergy symptoms may include vomiting, diarrhea and itching of the lips or tongue. Chia seed allergies are rare but have been documented. Summary: Some people are allergic to chia seeds and may experience symptoms like gastrointestinal distress, itching, hives and swelling after eating them.
Diabetes Medications Some studies have shown that chia seeds can significantly lower blood sugar levels Unfortunately, there is little evidence that it lives up to the claims. Most studies conducted on chia seeds and their role in weight management are small and inconclusive. While these results seem promising, the study had only 77 participants, and more research is needed to confirm the weight loss benefits. As the Harvard T. Chia seeds may, however, help you stick to your diet and improve appetite control.
This functional food is chock-full of fiber, leading to greater satiety. Despite their potential benefits, chia seeds can cause severe adverse reactions when consumed in excess. First of all, they are high in fiber. To stay safe, stick to one serving of chia seeds per day. Add them to soups, oatmeal, puddings and even sauces to get more nutrients in your diet.
Experiment with chia seed recipes, from energy balls and homemade granola to chia seed muffins, chia coconut pudding and chia crackers. You can also add chia seeds to protein shakes. This combo will fill you up quickly and curb hunger instantly.
Nutrition Nutrition Basics Food and Health. Jill Corleone is a registered dietitian with more than 20 years of experience.
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