Chia Seeds: Can They Help With Weight Loss? + 8 Delicious Chia Recipes

Chia seeds are a healthy, versatile and delicious superfood that’s become very popular over the last decade. One of the most recently touted benefits of chia seeds is their ability to help with weight loss. However, is this claim actually true? In this article, we will take a look at the research on chia seeds and weight loss and whether it stacks up or is just a fad. We will also discuss some of the other health benefits that chia seeds offer. Whether you're a chia fanatic or new to this ancient seed, there's always something to learn and love about chia seeds.
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
February 21, 2023

What are chia seeds?

Chia seeds spilt across wooden chopping boards and a matt

Chia seeds are tiny, black or white seeds that come from the Salvia hispanica plant, which is native to Mexico and Central America. They have long been a staple food of the Mayans and Aztecs, who referred to them as “running food” because they could sustain energy levels over long distances.

Chia seeds have a mild flavour and can be incorporated into many different recipes. The seeds absorb up to 12 times their weight in liquid when soaked. This gives a distinctive gel-like texture and sticky quality, making them a great egg substitute in baking. Soaking chia seeds is the best way to enjoy their health benefits, as the natural oils are more easily absorbed. However, you can also sprinkle them on top of yogurt or oatmeal, use them to make energy bars, or even add them to smoothies.

What Makes Chia Seeds So Healthy?

It's the combination of compounds within chia seeds that make them so good for you. Sure, you could isolate individual nutrients and praise them. Like magnesium, zinc or calcium and say that chia seeds are mineral-rich and support the nervous system, for instance.

Chia seeds are also an excellent source of dietary fibre, which helps you to feel full after eating. Fibre is also conducive to good digestive health, as foods like chia seeds help 'sweep' the bowels and assist with elimination. Then, of course, there's the high omega-3 fatty acid content, which has a plethora of health benefits. Chia seeds are among the highest (if not the highest) plant source of omega-3. 

Finally, there's a range of plant polyphenols such as caffeic acid, quercetin and kaempferol, all of which help reduce inflammation and support the immune system. So there are various reasons to include chia seeds in your diet. To break it down, here's what's in 100g of chia seeds...

Nutrient Content of Chia Seeds

100g of chia seeds contains:

- Protein: 16.54 g

- Fiber: 34.4 g

- Carbohydrates: 42.1 g

- Omega-3 fatty acids: 17.7 g

- Magnesium: 335 mg

- Zinc: 4.6 mg

- Calcium 631mg

Do Chia Seeds Help With Weight Loss?

chia seed and lime water drink

Let's answer this question head-on.

Strictly speaking, the answer is no. Chia seeds are not the magic ingredient missing in your weight loss journey. In fact, very few foods should be considered this way. It’s far too reductionist, and misses the point that a healthy weight is a by-product of your whole body working well. 

Weight management is often a complex interplay between diet, lifestyle, movement and your individual physiology. Addressing all these pillars of your health will give you the best chance of losing weight and maintaining a healthy weight long-term.

That said, research shows that the broader health benefits of chia seeds actually have a synergistic effect on the body, which may have a net impact that drives weight loss.

How To Use Chia Seeds For Weight Loss: The Research

A systematic review of 17 high-quality clinical studies published in 2020 outlined the three primary ways that chia seeds can benefit your overall health. These are:

  • Chia seeds reduce oxidative stress and inflammation
  • Chia seeds modulate lipid profiles (cholesterol)
  • Chia seeds support healthy glucose metabolism

It appears that by addressing these aspects of a person's physiology, losing weight is a natural outcome that follows.

A double-blind randomised controlled study published in the journal Nutrition, Metabolism & Cardiovascular Diseases highlights these findings. 

In this study, 77 overweight or obese patients, who also had type 2 diabetes followed a controlled diet for 6 months. Half the participants consumed 30g of chia seeds for the duration of the study, while the other half consumed a similar quantity of an oat-bran-based supplement. 

By the end of the study, the participants who consumed chia seeds regularly had lost weight, had a reduced waist circumference and reduced serum inflammatory markers. Here, the results illustrate that by supporting glycaemic (blood sugar) control, chia seeds help to promote weight loss as a secondary effect in overweight diabetic patients. 

Another clinical trial examined the effects of 35 g of chia flour for 12 weeks, demonstrating similar findings in the study participants. This study found that people who ate chia flour lost more weight than people who didn't eat chia, especially around the waist, which has better, more profound outcomes on health and wellbeing. Another finding was that participants had improved cholesterol profiles, which also support the heart and cardiovascular system. Keeping your heart healthy is another important pillar of overall health that shouldn’t be overlooked.

Final Thoughts on Chia Seeds & Weight Loss

chia pudding with fruit and nuts

Chia seeds are a nutrient-rich food packed with protein, antioxidants, fibre, and essential fatty acids. They can help balance blood glucose, reduce inflammation, support digestion, promote cardiovascular health and improve satiety. And as it turns out, supporting these aspects of your health, may in fact support your efforts in losing weight. 

To learn more about how chia seeds can help people's health, including weight loss, future clinical studies are needed. In the meantime, you can reap the overall benefits today, by trying out these recipes and discovering other delicious ways to enjoy these little amazing seeds.

How To Include Chia Seeds In Your Diet

Chia seeds are incredibly versatile little seeds. They can be sprinkled in and on almost all foods, such as granola, smoothie bowls, toasted muesli and avocado on toast. Chia seeds make a wonderfully moreish chia pudding, which is the easiest dessert or healthy breakfast you'll ever make. 

Here's a few other ways to include chia seeds in your everyday diet and reap their amazing health benefits.

Recipes

Basil & Chia Pesto

 

Ingredients

  • 2 cups fresh basil leaves, packed down
  • 2 cloves garlic, roughly chopped
  • ¼ cup toasted walnuts or pine nuts
  • 3 tablespoons chia seeds
  • ½ cup extra virgin olive oil
  • ¼ cup grated Parmesan cheese

Method

  1. In a food processor, blend together the basil leaves, garlic, walnuts or pine nuts, and chia seeds until they form a paste.
  2. With the motor running, slowly pour in the olive oil until fully incorporated. Add in the grated Parmesan cheese and pulse to combine. Taste and adjust seasonings as desired.
  3. Transfer pesto to an airtight container and store in the refrigerator for up to one week.

Chia and Avocado Buddha Bowl

 

Ingredients

  • 1 cup cooked quinoa
  • 1 cup roasted vegetables of choice (e.g. sweet potato, eggplant etc.)
  • 1/2 avocado, sliced
  • 2 tablespoons chia seeds
  • 2 tablespoons extra virgin olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Method

  1. In a large bowl, combine the quinoa, roasted vegetables and avocado. Drizzle with olive oil, lemon juice and season with salt and pepper. Mix to combine.
  2. Add in the chia seeds and mix again. Divide the Buddha Bowl between two bowls (or four for smaller portions) and enjoy.

Chia and Hemp Seed Muesli Bars


 Ingredients

  • 2 cups rolled oats
  • ¼ cup chia seeds
  • ¼ cup hemp seeds
  • ½ teaspoon ground cinnamon
  • 1 tablespoon coconut oil (or butter)
  • 2 tablespoons honey (or maple syrup)

Method

  1. Preheat oven to 175°C. Grease a 20cm square baking dish with additional coconut oil.
  2. In a large bowl, combine the rolled oats, chia seeds, hemp seeds and ground cinnamon. Stir until well combined.
  3. In a small saucepan over medium heat, melt the coconut oil and honey together until just melted. Pour over the oat mixture and stir until evenly coated.
  4. Transfer the oat mixture to the prepared baking pan and press firmly down so that it is evenly distributed in the pan. Bake for 15 minutes or until golden brown and set in the centre of the pan when pressed lightly with a fork. 
  5. Let cool completely before cutting into bars or squares.

Chia and Sunflower Seed Granola

 

Ingredients

  • 2 cups rolled oats
  • ¼ cup chia seeds
  • ¼ cup roasted sunflower seeds
  • 1 teaspoon ground cinnamon
  • ½ cup honey
  • 4 tablespoons melted coconut oil or butter
  • ⅓ cup chopped walnuts (optional)

Method

  1. Preheat oven to 175°C. Grease a 20cm square baking dish with additional coconut oil.
  2. In a large bowl, combine the rolled oats, chia seeds, sunflower seeds and ground cinnamon. Stir until well combined.
  3. In a small saucepan over medium heat, melt the coconut oil and honey together until just melted. Pour over the oat mixture and stir until evenly coated.
  4. Transfer the oat mixture to the prepared baking pan and press firmly down so that it is evenly distributed in the pan. Sprinkle with walnuts if desired.
  5. Bake for 15 minutes or until golden brown, stirring with a spatula to ensure the granola is evenly cooked.

 

  1. Once baked, transfer to a bowl and let cool completely before storing in glass jars for up to 1 month.

Chia Pudding with Fresh Berries

 

Ingredients

  • 2 cups almond milk (or other plant-based milk)
  • 3 tablespoons chia seeds
  • 1 teaspoon ground cinnamon
  • 2 tablespoons honey (or maple syrup)
  • 1 cup mixed berries of choice

Method

  1. In a medium bowl, combine the almond milk, chia seeds, ground cinnamon and honey. Stir until combined. 
  2. Cover with a lid and place in the refrigerator for at least 3 hours or overnight.
  3. When ready to serve, divide the chia pudding between two bowls and top with berries.

Chia Seed Strawberry Parfait

This chia seed strawberry parfait is a delicious and healthy dessert that's perfect for any occasion. Not only is it full of nutritious ingredients like chia seeds, but it also boasts an abundance of vitamins and minerals to help you maintain your overall health. Plus, this parfait is vegan, gluten-free and refined sugar-free. Yessss!

Ingredients

- 1 cup coconut yogurt

- 2 tablespoons chia seeds

- 2 tablespoons maple syrup

- 1 teaspoon vanilla extract

- 1/2 cup diced strawberries (fresh or frozen)

- 2 tablespoons chopped almonds (optional) 

Method

  1. In a medium bowl, combine the coconut yogurt, chia seeds, maple syrup and vanilla extract. Stir until evenly mixed.
  2. Layer the yogurt mixture in two parfait glasses with the diced strawberries, repeating until all ingredients are used.
  3. Sprinkle with chopped almonds, if desired.
  4. Serve and enjoy.

Chia-Crusted Salmon

This chia-crusted salmon dish is a tasty way to incorporate the health benefits of chia seeds into your main meal. Rich in omega-3 fatty acids, protein, and antioxidants, this recipe will satisfy your tastebuds while providing numerous health benefits.

Ingredients

- 4 salmon fillets

- 2 tablespoons chia seeds

- 1 tablespoon olive oil

- 1 teaspoon cumin

- 1/2 teaspoon garlic powder

- Salt and pepper to taste

Method

  1. Preheat oven to 190 degrees C.
  2. Put the chia seeds in a shallow dish.
  3. In a separate bowl, mix together olive oil, cumin, garlic powder and salt and pepper.
  4. Dip each salmon fillet into the olive oil mixture to coat it evenly.
  5. Then dip the coated fillets into the chia seeds, pressing the seeds firmly onto each side.
  6. Place on an oven tray lined with baking paper and bake in preheated oven for 15 minutes or until fish flakes easily when tested with a fork.
  7. Serve and enjoy.

Choc Chia Bliss Balls

Ingredients

  • 1 cup pitted Medjool dates
  • 2 tablespoons cocoa powder
  • 2 tablespoons chia seeds
  • 2 tablespoons shredded coconut
  • 1 teaspoon almond extract (optional)
  • Pinch of sea salt (optional)

Method

  1. In a food processor, blend the dates until they form a paste-like consistency.
  2. Add in the cocoa powder, chia seeds, coconut and almond extract (if using) and pulse until the ingredients are well combined.
  3. Using your hands, roll tablespoonfuls of the mixture into balls and place on a plate or baking sheet - you should end up with around 12-15 bliss balls.
  4. Roll the balls in shredded coconut and sprinkle with a pinch of sea salt (if desired). Store in an airtight container for up to 1 week.

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Article References

 

Alwosais, E., Al-Ozairi, E., Zafar, T. A., & Alkandari, S. (2021). Chia seed (Salvia hispanica L.) supplementation to the diet of adults with type 2 diabetes improved systolic blood pressure: A randomized controlled trial. Nutrition and health, 27(2), 181–189.https://doi.org/10.1177/0260106020981819

da Silva, C. S., Monteiro, C., da Silva, G., Sarni, R., Souza, F., Feder, D., Messias, M., Carvalho, P. O., Alberici, R. M., Cunha, I., Eberlin, M. N., Rosa, P., & Fonseca, F. (2020). Assessing the Metabolic Impact of Ground Chia Seed in Overweight and Obese Prepubescent Children: Results of a Double-Blind Randomized Clinical Trial. Journal of medicinal food, 23(3), 224–232.https://doi.org/10.1089/jmf.2019.0055

Enes, B. N., Moreira, L. P. D., Silva, B. P., Grancieri, M., Lúcio, H. G., Venâncio, V. P., Mertens-Talcott, S. U., Rosa, C. O. B., & Martino, H. S. D. (2020). Chia seed (Salvia hispanica L.) effects and their molecular mechanisms on unbalanced diet experimental studies: A systematic review. Journal of food science, 85(2), 226–239. https://doi.org/10.1111/1750-3841.15003

Medina-Urrutia, A., Lopez-Uribe, A. R., El Hafidi, M., González-Salazar, M. D. C., Posadas-Sánchez, R., Jorge-Galarza, E., Del Valle-Mondragón, L., & Juárez-Rojas, J. G. (2020). Chia (Salvia hispanica)-supplemented diet ameliorates non-alcoholic fatty liver disease and its metabolic abnormalities in humans. Lipids in health and disease, 19(1), 96. https://doi.org/10.1186/s12944-020-01283-x

Tavares Toscano, L., Tavares Toscano, L., Leite Tavares, R., da Oliveira Silva, C. S., & Silva, A. S. (2014). Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutricion hospitalaria, 31(3), 1176–1182. https://doi.org/10.3305/nh.2015.31.3.8242

Vuksan, V., Jenkins, A. L., Brissette, C., Choleva, L., Jovanovski, E., Gibbs, A. L., Bazinet, R. P., Au-Yeung, F., Zurbau, A., Ho, H. V., Duvnjak, L., Sievenpiper, J. L., Josse, R. G., & Hanna, A. (2017). Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutrition, metabolism, and cardiovascular diseases : NMCD, 27(2), 138–146. https://doi.org/10.1016/j.numecd.2016.11.124

Wikipedia Contributors. (2023, Feb 20). Chia Seeds. Retrieved from Wikipedia website: https://en.wikipedia.org/wiki/Chia_seed, viewed 20 Feb 2023