A healthy and balanced diet is essential to stay healthy and stay in shape. But how do we know if the foods we eat are really good for our body? Chia seeds and flax seeds would be very effective partners in weight loss or dietary rebalancing. Is it true ? If so, how can you cook them or integrate them into your daily diet to benefit from their benefits? Sophie Pichot, dietitian and nutritionist, shares her advice.
Benefits, varieties, taste… everything you need to know about chia and flax seeds
Chia seeds are quite small. They are usually brown or darker, but there are also white or grayish varieties. The color of the grain does not affect its nutritional value. Simply, white chia has a fairly neutral taste while the black ones are more pronounced. It is possible to eat them “plain” or sprinkle them and incorporate them into a recipe. Finally, the chia, once in the water, becomes surrounded by a viscous liquid after a few minutes. “They have laxative properties, protective of cardiovascular pathologiesanti-inflammatory, nutritious and it is also an excellent appetite suppressant. adds Sophie Pichat, dietitian nutritionist.
Flax seeds, on the other hand, are oval in shape and have a slightly sweet taste, reminiscent of hazelnuts. This small seed contains many nutrients like omega-3 that are not naturally synthesized by the body. They are rich in soluble and insoluble fiber, have a high lignan content and contain vitamin B9. “They have anti-inflammatory propertiesantioxidants, laxatives and hypolipidemics” specifies the specialist.
Chia seeds: do they really make you lose weight?
It is not the chia seed, in itself, that helps you lose weight. However, we must recognize its “slimming” and health benefits. In fact, this provides fiber, protein, essential amino acids as well as vitamins and minerals. In addition, it is the richest plant source of omega-3.
How do they affect weight loss?
The little extra of this seed is thatit swells on contact with water : a very interesting element in the context of weight loss. Thanks to its unique composition, the seed will help increase the feeling of fullness, and therefore, avoid cravings and snacking. Included dried in a meal, chia helps reduce your food intake, because it swells in the stomach. It is also known to regulate blood sugar and prevent the overproduction of insulin, partly responsible for weight gain.
To use it, nothing could be simpler, just integrate it into your balanced meals : salads, soups, vegetable dishes, in a smoothie, in granola for breakfast… Thanks to its fairly neutral taste, the seed can be slipped everywhere without difficulty.
Flaxseed: an appetite suppressant effect to help lose weight
Flaxseeds are rich in omega-3. These fatty acids help stimulate the synthesis of certain hormones and promote the release and use of lipids..
Flaxseeds are rich in soluble fiber. These are excellent for helping you lose weight: they regulate transit and promote digestive well-being. They are also a natural appetite suppressant. Finally, fiber acts on the regulation of blood sugar.
How to consume them to lose weight?
To consume them, it is possible to add them directly to a soup or yogurt.. You can also grind them before cooking. Then add them to your vegetables, salads, compotes, etc. “It is advisable to roast flax seeds in order to inactivate certain anti-nutrients present and thus improve the assimilation of the good elements” says Sophie Pichat, nutritionist.
Generally speaking, if you want to lose weight, it is important to combine a balanced diet with regular exercise. There are no miracle foods, just little boosts that are easy to incorporate into your diet..