According to Volpe, chia seeds are rich in fiber, antioxidants, vital omega-3 fatty acids, and plant-based protein. In actuality, 2 tablespoons of chia seeds have 6.7 grams of polyunsaturated essential fatty acids, 9.7 grams of fiber, and 4.6 grams of protein[1]. According to Volpe, their distinct nutritional profile can help those who want to eat more fiber, manage their blood sugar levels, improve their digestion, feel fuller after meals, and more.
Here are six chia seed advantages supported by science.
Possibly Helpful For Weight Loss/Maintenance
According to Kim Kulp, a registered dietitian, gut health nutrition specialist, and proprietor of the Gut Health Connection in Novato, California, chia seeds may help with satiety when incorporated in a meal This might eventually support weight loss.
Chia seeds have received little attention in the literature, however one study on rats indicated that those given chia seeds shed more visceral fat than those who did not. According to Kulp, visceral fat, the kind that wraps around your organs, may make you more susceptible to diabetes and heart disease.
Could Aid in Lowering Heart Disease Risk
According to Long Beach, California-based registered dietitian and gut health nutritionist Amanda Sauceda, omega-3 fatty acids are one of the greatest fats for heart health. In fact, studies have shown that omega-3 fatty acids may lower triglycerides Alpha-linolenic acid (ALA), a particular form of omega-3 found in chia seeds, may also lower the incidence of cardiovascular events, according to the author.
Increased ALA consumption on a daily basis can assist to lower the risk of cardiovascular disease by 10% (and up to 20% for fatal coronary artery disease), according to a meta-analysis published in Advances in Nutrition in 2022. According to Volpe, this is due to ALA's ability to lower blood pressure, triglycerides, total cholesterol, and LDL cholesterol as well as its anti-inflammatory effects on the body.
encourages bone health
According to Saucera, chia seeds include elements including magnesium, phosphorus, calcium, and potassium, all of which are crucial for bone health.
In fact, studies show that getting enough of these nutrients is essential for building bones.
Despite the dearth of human trials, a 2018 study published in Nutrients reported that rats given a diet containing 10% chia seeds for 13 months had considerably higher bone mineral content than the control group.
May lessen oxidative stress and inflammation
Free radicals are erratic molecules that develop as a result of a cell's chemical alterations. According to the National Cancer Institute, when free radicals accumulate, they can harm other molecules (such as DNA, proteins, and lipids) and raise the chance of developing cancer and other disorders.
According to Kulp, chia seeds contain a variety of antioxidants that can protect cells from free radical damage. Caffeic acid, myricetin, quercetin, and other antioxidants are among them.
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According to Volpe, quercetin is a powerful antioxidant because of its capacity to fight inflammation and protect cells from damage and oxidative stress. According to her, quercetin-rich foods (such as chia seeds) are being examined for their ability to slow and delay the aging process at the cellular level.
It may aid in the reduction of blood sugar levels.
According to Volpe, the fiber, fat, and protein in chia seeds act as natural buffers to glucose breakdown. As a result, she claims that chia seeds can help manage blood sugar levels by lowering the glycemic index of carbohydrate-containing diets.
Because fiber, fat, and protein all take longer to digest," Volpe continues, "these nutrients slow down the rate at which carbohydrates are broken down into sugars in the gut before they are absorbed into the body and converted into blood glucose (blood sugar)."
It Has the Potential to Improve Gut Health
According to Kulp, chia seeds are useful for digestive health since they include a combination of soluble and insoluble fiber, making them an excellent choice for treating constipation.
Furthermore, the soluble fiber and polyphenols found in chia seeds can act as prebiotics, feeding the good gut microorganisms, which subsequently make compounds that protect the lining of the intestines, boosting gut health, she says.
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