Chia as a powerful tool to help you lose weight and keep it off? 1. High Fiber + Protein → Increased Satiety & Reduced Calorie Intake • Chia seeds are very high in fiber; in one ounce (~28 g), there are ~9-10 grams of fiber, with >80% of the carbohydrate content being fiber. • Fiber slows digestion, helps you feel full longer, leads to less snacking / over-eating, which helps in weight management. • There’s also a decent amount of plant protein, which also contributes to fullness signals. Chia contains all nine essential amino acids (i.e. “complete protein”) although it’s not a huge source of protein per se. ⸻ 2. Clinical Trial: Salba-Chia + Calorie-Restricted Diet → Greater Weight Loss • In an RCT with overweight/obese adults with type 2 diabetes, over 6 months with a calorie-restricted diet, those consuming Salba-chia (a variety of chia) lost significantly more weight (~1.9 kg) and had greater reduction in waist circumference (~3.5 cm) than those on oat bran control. • Also observed reduced inflammation (C-reactive protein), higher adiponectin. This suggests chia can amplify weight loss when used alongside a reduced-calorie diet. ⸻ 3. Meta-Analyses / Systematic Reviews: Effects on Waist Circumference, Blood Pressure, Lipids • A large meta-analysis (14 RCTs, ~835 participants) found that chia supplementation led to decreases in triglycerides, LDL cholesterol (for higher doses), and systolic blood pressure. Also, some improvements in obesity-indicators. • Another review (Nutrition & Metabolism, 2024) in overweight subjects found that consuming about 30 g/day of chia for 6 months was associated with reductions in waist circumference and systolic blood pressure, and in C-reactive protein (a marker of inflammation). Waist circumference is a good proxy for visceral fat and associated health risk.