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Omega 3 chia seeds benefits,how to eat right to get ripped,meal plans for weight loss uk - How to DIY

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood. Interestingly… if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce. Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim. Bottom Line: Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach (9). Chia seeds really are an excellent protein source, especially for people who eat little or no animal products. Unfortunately, when the effects of chia seeds on weight loss have been studied, the results have been rather disappointing. Although one study showed that chia seeds can reduce appetite, there was no significant effect on body weight (18).
In a study on 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers (19).


In another 10 week study of 62 women, chia seeds had no effect on bodyweight but did increase the amount of Omega-3s in the blood (20).
Although just adding chia seeds to your diet is unlikely to affect your weight, I personally believe that they can be a useful addition. When combined with a real food based diet and a healthy lifestyle, I can definitely see how chia seeds could help with weight loss. Bottom Line: Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. Because they don’t supply any DHA (the most important Omega-3 fat), I think chia seeds are overrated as an Omega-3 source.
Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health.
In two studies, a diet with chia seeds, soy protein, oats and nopal, has been shown to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation (23, 24). Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves. Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy. In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks (27). Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.


Bottom Line: A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation. Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day.
In other words, replacing half of the gatorade with chia seeds did not reduce the performance of the athletes, indicating that chia seeds were of some use. Bottom Line: One small study shows that chia seeds can partly replace gatorade as a way of carb loading for endurance athletes, but this needs to be studied more. They also don’t need to be ground like flax seeds, which makes them much easier to prepare. If you want to buy chia seeds, then there is an excellent selection on Amazon with thousands of customer reviews. A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.
However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid. Given that most of the carbs in chia seeds are fiber, it doesn’t make much sense that they could be used for carb loading.



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