Research: Chia seeds may reduce appetite

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Chia seeds may induce satiety

Chia seeds

Chia seeds

Chia seeds or Salvia hispanica are a fairly new arrival to the food additive market.  Two days ago I wrote about the a research study that showed that chia seeds help with fat or weight loss around the belly.  In the search, I began looking for more one the evidence of why chia seeds may be effective at reducing appetite.  

It makes sense that chia seeds help with weight loss because chia seeds thicken smoothies and absorb water from the gut to swell to may times their size.  This effect should expand in the gut and induce satiety by stretching the gut walls.  Also, Chia seeds are high in fiber and protein so it only makes sends that they would help with weight loss.  Chia seeds are high in fiber and protein and both have been proven in prior research to slow digestion and appears to slow the absorption of sugar (Protein and satiety, Fiber and satiety).   Although this makes sense, is there any research or evidence to back up the proposed mechanism for chia seeds specifically?  

Data in human are still scarce, but there is one good study from 2009[1].  This study was performed to evaluate whether chia whole grain reduces postprandial glycemia in 11 healthy subjects.  The subjects  received were given chia baked into white bread and glucose levels were taken after meals to assess glucose levels.  Satiety was measured with a questionnaire   Results revealed a dose-response reduction in postprandial glycemic and a decreased in satiety ratings at 60 min after high, 90 min after high and intermediate and at 120 min after all treatments.

The bottom line: Chia seeds appear to assist with reduction in post meal hyperglycemia and satiety.   Research: Chia seeds may reduce appetiteMore research is needed, but this study show promise at reducing satiety.  

References

[1]
V. Vuksan et al., “Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.).,” Eur J Clin Nutr, vol. 64, no. 4, pp. 436–8, Apr. 2010. [PubMed]
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About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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