Chia seeds for weight loss: do they really work?

Chia seeds are small oval seeds from the Salvia hispanica plant, native to Central America. Rich in fibre, they aid digestion and make you feel full. They are an excellent source of plant-based protein, ideal for vegetarian and vegan diets. Very rich in omega-3, they also contain antioxidants and are rich in minerals such as calcium and magnesium. They are hydrophilic and absorb up to 10 times their weight in water, forming a gel that is very useful in cooking. They are often used in smoothies, puddings, yoghurts or breads. Their neutral flavour makes them an easy addition to lots of different foods. They are very popular for their benefits, and are classified as a superfood.

chia seeds: a natural appetite suppressant

Using chia seeds to lose weight may be helpful for you if you have hunger pangs during the day. Why should you eat chia then? Because eating chia seeds has a rapid satiating effect. This is thanks to its high content of soluble fibre, which takes up a lot of space in the stomach. This appetite-regulating effect is also increased by the protein content of the seeds. In fact, it has been shown that protein-rich foods leave you feeling fuller for longer than other types of food. Used properly, they could therefore help you avoid snacking between meals.

Read also: natural appetite suppressants

A low glycaemic index

Chia seeds have a low glycaemic index (around 15). When we go on a diet, we generally look at the glycaemic index of our foods. Foods with a high GI tend to cause a spike in insulin, a hormone designed to lower our blood sugar levels. The problem is that these so-called fast sugars are absorbed and used up very quickly by the body. This is why high blood sugar levels often lead to hunger pangs and cravings between meals. Conversely, low-GI foods (below 55) release the energy absorbed over a longer period of time. This not only reduces fat storage, but also food cravings!

Complementary benefits for a diet?

When we talk about Chia seeds and weight loss, we should also mention an aspect that is all too often forgotten: morale! Your diet must not exhaust you, either physically or mentally. Here again, Chia seeds could prove to be a great help. Some authors suggest that its composition (including its tryptophan content) could have a slightly relaxing effect. This could have a beneficial effect on the stress and nervousness commonly associated with weight gain (TCA, for example) or, conversely, with dieting. However, there is little scientific evidence to support this claim.

Want to find out more? Discover our dossier devoted to the benefits of Chia seeds.

A closer look at organic chia seeds superfood

Highly popular for their nutritional qualities and their effect on transit, these little seeds are rich in fibre and essential omega-3 fatty acids, and are also a beneficial source of protein. What's more, these mucilaginous seeds swell in the presence of liquid, so you can create original jelly textures for your recipes!

What are chia seeds used for?

Chia seeds are the fruit of the Chia plant (Salvia hispanica), a member of the Lamiaceae family that is widespread in Mexico. In fact, it was here that it was first cultivated by pre-Hispanic civilisations. The First Nations already knew about the nutritional value of the seeds. They were used for medicinal purposes, but also as a staple food for the Aztecs.

Today, some people use Chia seeds to lose weight. These tiny black seeds are also very popular with vegans because of their omega-3 content (quite rare in the plant world). As a seed that swells in water, it can also be used to replace certain binders - such as eggs - in vegan pie recipes.

Nutrition and chia seeds: what do they contain?

• Soluble fibre (around 35g per 100g of seeds). Foods rich in soluble fibre (including Chia seeds, psyllium and chicory) have a mucilaginous texture. They form a viscous substance when they come into contact with water. They are reputed to be satiating and to influence the fat digestion process.

• Plant proteins (around 20g per 100g of seeds). Protein consumption is thought to have an appetite-suppressant and thermogenic effect. It could therefore help you lose weight. An American study in 2022 showed that increasing protein intake during a slimming diet can promote weight loss while preserving muscle mass.

• Lipids, including omega-3. These fatty acids counterbalance the imbalances caused by the massive intake of omega-6 fatty acids in our western diet. A poor omega-3 to omega-6 ratio is suspected of encouraging oxidative stress. The latter is thought to create the ideal conditions for obesity and cardiovascular disease.

• It also contains calcium, manganese, magnesium, phosphorus, zinc and vitamins B3 and B9.

Good to know: count around 490 calories for 100 grams of Chia seeds.

How many seeds per day?

It is generally recommended that you eat between 15 and 25 grams of chia seeds a day. To help you out, 25 grams is about two heaped tablespoons. This daily limit may, of course, vary according to the authors on the subject. If you're in any doubt about the dosage, ask a health professional for advice.

Some ideas for eating chia seeds

Useful to know: Salvia hispanica seeds have almost no taste! So they're very easy to use in sweet or savoury recipes.

• Sprinkle on food: this is the easiest way to use chia seeds for weight loss. Simply add them to your fruit, salads or cooked vegetables. They will swell when mixed with the gastric juices in your stomach.

• Make a chia seed drink: mix your daily dose of seeds with a liquid of your choice. This could be a glass of water, a smoothie or a bowl of milk. Feel free to combine them with a fruit juice to make them more pleasant to drink.

• Make a soup with chia seeds: add them to your soups or cream soups. This will give them a thicker, more filling texture.

• Make a chia pudding: this is the ideal recipe for a snack or breakfast! The principle is to combine 3 tablespoons of chia seeds with 250 ml of plant milk. Leave your mixture to "set" overnight in the fridge. The next morning, prepare a topping based on fresh fruit, nuts and possibly agave syrup (low GI).

In addition to chia seeds, you can also add konjac into your diet for effective weight loss. Like chia seeds, konjac has a satiating effect thanks to its soluble fibre, which swells in the stomach. It can be added to a variety of recipes in the form of pastes, powders or food supplements, and helps to control appetite while remaining low in calories.

To use chia seeds to help you lose weight, add a tablespoon to a glass of water and leave for 30 minutes before eating. This mixture forms a natural gel that makes you feel full for longer and reduces cravings. Combine them with a balanced diet and good hydration to maximise their benefits while avoiding excess.

Hélène Betoux is a French beauty journalist specialising in web media. Every day she writes tips, advice, and guides to help consumers choose the right beauty products. With a strong interest in natural, organic, and clean cosmetics, she analyses and shares trends and innovations in the sector.