Chia seeds are rich in fiber, boasting 9.75 grams (g) per 1 ounce (oz) serving. They also contain 4.69 g of protein per serving.
Both fiber and protein can temporarily suppress appetite by making a person feel fuller for longer. Moreover, each serving of chia seeds contains only 138 calories, making them a low calorie, nutrient dense snack.
Scientists have only recently begun studying the potential weight loss benefits of chia seeds. Some of these studies have shown promising results, but the data are far from conclusive.
Chia seeds are the seeds of the flowering plant Salvia hispanica, which is a member of the mint family. In recent years, these seeds have become a popular so-called superfood.
It is fine to snack on raw chia seeds, and some people like the taste. Many studies of chia seeds have used relatively high doses, which amount to much more than a single serving.
For people who struggle to eat larger quantities of chia seeds, there are several simple ways to add them to the diet. Try one or more of the following:
- Add a spoonful of chia seeds to a morning smoothie.
- Sprinkle chia seeds on top of a salad.
- Cook with chia flour.
- Make chia water by soaking one-part chia seeds in 16-parts water for 20–30 minutes. Drink it on its own or mix in honey, lemon, or fruit juice to add flavor.
- Add chia seeds to trail mix.
- Make a chia seed pudding by mixing the seeds into milk or yogurt and leaving it overnight to thicken. Adding honey or fresh or dried fruit can make it into a tasty breakfast.