Home Diets and Weight Loss Chia Seeds: Do They Help You Lose Weight?

Chia Seeds: Do They Help You Lose Weight?

by Josephine Andrews
Published: Last Updated on 246 views

Superfoods are natural foods packed with antioxidants, vitamins and minerals. One of the best known is chia . The granules have a reputation for being healthy and helping with weight loss. Read all about chia seeds and how good they are for the body here.

What are chia seeds?

Chia is not an artificial dietary supplement , nor is it a new invention. The seeds come from a plant of the mint family. The chia plant is native to South America. Even for the ancient Maya, the dark brown seeds were staple food, but also medicinal.

The name of the seeds means “strong”. Chia seeds are oval, about two millimeters in size, black, black-spotted, gray, or white. The small seeds have a special swelling property. A tablespoon of the oilseeds turns into a gel within ten minutes with three tablespoons of water . Since chia seeds belong to the so-called pseudocereals, they are gluten-free.

The special feature: Chia seeds have no taste of their own. Therefore they can be used flexibly. Because of their high protein content, they are particularly popular in vegan cuisine. They are suitable, for example, for vegan puddings and smoothies.

But chia seeds are also often used in baking and replace around 50 percent of the fat. Salads, muesli and soups can also be refined with the raw seeds.

What is in chia seeds?

Chia seeds contain more protein than grains, provide fiber and provide the body with polyunsaturated fatty acids. They also contain vitamins , minerals and secondary plant substances.

The recommended daily dose of chia seeds is 15 grams. This corresponds to 67 calories. Since the seeds swell a lot, it is not advisable to exceed this amount.

The recommended daily dose of chia seeds contains:

  • Five grams of fiber is about 15 percent of the recommended daily minimum.
  • Four grams of unsaturated fatty acids, including the important omega-6 and omega-3 fatty acids.
  • Two to three grams of protein, which is about six percent of the daily recommended amount for an adult eating 2,000 calories.

According to the medical scientist Bob Arndt, who is behind the so-called Aztec diet, chia seeds contain

  • 8 times more omega-3 fatty acids than farmed salmon
  • 6 times more calcium than milk
  • 15 times more magnesium than broccoli

Those who place more value on regional foods will find a similar composition of unsaturated fatty acids and fiber in flaxseed. The protein content of flaxseed is even higher. In addition, no valid studies have yet been able to prove that chia seeds actually have a weight-reducing effect or are particularly beneficial for the body.

Chia seeds: This is important to note!

It is best to soak the chia seeds for 30 minutes first. However, if you prefer to sprinkle them dry over muesli or salad , it is important to drink enough. Nine times the amount of water is recommended.

Note that in some cases, there are interactions between the ingredients in chia seeds and blood-thinning medicines. Therefore, ask your doctor for advice if you are taking such medication.

Caution also applies to allergy sufferers. Chia proteins occasionally cause allergic reactions. This affects people who have problems with mustard , sage , rosemary or thyme .

Chia seed recipes

Breakfast, lunch or dinner – chia seeds go well with different dishes. We have the best recipes for you.

Breakfast layered pudding

For 2 servings:

  • 3 THE Chia-Samen
  • 1 Msp. Bourbon-Vanilla
  • 200 ml unsweetened almond milk
  • 100 g berries (to taste, e.g. strawberries and blueberries )
  • 6 tablespoons oatmeal


  1. Mix the chia seeds, bourbon vanilla and almond milk well together and leave to soak in the fridge for at least 30 minutes.
  2. Wash the berries and cut into small pieces if you like.
  3. Place 2 tablespoons of oatmeal in each of two glasses. When the chia pudding is firm, spread the mixture over the oatmeal. Top each with 1 tbsp oatmeal and garnish with the berries.

Pro Portion 214 kcal, E: 9 g, F: 11 g, KH: 19 g


For 2 servings:

  • 1/2 Avocado
  • 2 bananas
  • 500 ml skim milk
  • 2 The Chia-Samen
  • 2 TL Matcha-Pulver
  • 1 pinch of cinnamon


  1. Peel avocado and banana.
  2. Put all the ingredients in the blender and blend until smooth, about 30 seconds.

Pro Portion 370 kcal, E: 14 g, F: 17 g, KH: 37 g


For 2 servings:

  • 240 g low-fat quark
  • 40 g wholemeal flour
  • 2 THE Chia-Samen
  • 2 Owner
  • 3-4 tbsp low-fat milk
  • 2 sprigs of mint
  • 300 g yoghurt (e.g. cherry)
  • Butter
  • oil or coconut oil for baking
  • fruits for decoration


  1. For the dough, mix the low-fat quark, wholemeal flour, chia seeds, eggs and milk in a bowl and leave to soak for approx. 10 minutes.
  2. Rinse the mint with cold water and stir into the yoghurt.
  3. Fry the dough in portions in a coated pan with a little butter/oil on both sides.
  4. Serve the pancakes decorated with yoghurt mint cream and fruits (e.g. cherries).

Pro Portion 475 kcal, E: 36 g, F: 20 g, KH: 35 g

Peppers stuffed with quinoa

For 2 servings:

  • 120 g Quinoa
  • 1 EL Chia-Samen
  • 2 Paprika
  • 4 Mushrooms
  • 2 Cocktailtomaten
  • Parsely
  • Salt
  • Pfeffer
  • Thymian
  • 150 ml vegetable broth


  1. Preheat the oven at 160 °C hot air.
  2. Place the quinoa in a fine mesh strainer and rinse under warm water.
  3. Put the quinoa and chia seeds in a bowl, add 2-3 tablespoons of water and leave to soak for about 15 minutes.
  4. Wash, cut open, deseed the peppers.
  5. Clean the mushrooms, wash the cocktail tomatoes and parsley, cut everything into small pieces, then add to the chia and quinoa mixture. Season with salt, pepper and thyme and stuff into the pepper halves.
  6. Grease the casserole dish with a little oil, insert the pepper halves, pour in the vegetable stock and cook in the oven for about 30 minutes.

Pro Portion 310 kcal, E: 12 g, F: 7 g, KH: 49 g

Sweet coconut milk ice cream

For 4 servings:

  • 2 THE Chia-Samen
  • 150 ml coconut milk
  • 150 ml unsweetened almond milk
  • Sukrin, “Xucker Light”, stevia fluid, honey or agave syrup
  • 100 g fruit (to taste, e.g. peaches)


  1. Mix the chia seeds with coconut milk, almond milk and your preferred sweetener in a bowl and leave to soak in the fridge for 3-4 hours.
  2. Wash, chop or puree the fruit.
  3. Put the fruit in the bowl and stir in, fill everything in ice cream molds or bowls and leave to freeze in the freezer overnight.

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