This post has been updated since it was originally published on November 10, 2021.
Smoothies are a great tool to add into your diet for weight loss. Packed with any variety of fruits, vegetables, and an array of vitamins and minerals, this nutrient dense meal or snack can help to promote sustainable weight loss without depriving your body of valuable calories. That being said, it is vital to be cognizant of the nutrition facts of the ingredients you’re including in your smoothies, as some foods are better additions to your diet than others when it comes to creating a calorie deficit and seeing changes on the scale.
In order to optimize your morning smoothies to work towards the healthiest version of yourself, there’s one ingredient that dietitians agree can help you to reach your goals without even impacting the flavor of your drink.
Chia Seeds
A great source of fiber and even plant based protein, chia seeds are one of the best ingredients to add to any given smoothie for a boost of nutrients which can help you lose weight. Eating fiber rich foods will naturally keep you full for longer, and seeing as chia seeds hardly alter the flavor of your beverage, they can easily be added in to increase the density of your meal with ease.
“Fiber slows down blood sugar absorption, and helps you to stay fuller longer, therefore making your smoothie more satiating,” explains Ella Davar, RD, CDN. “Additionally, fiber helps to optimize digestive health by providing the much necessary bulk that massages your intestines from the inside, helps to keep your bowel movements regular and manage cholesterol levels.”
But why chia seeds rather than any other fibrous food? Quite simply, this tiny seed offers a variety of other health benefits as well which take it far above the rest. “These seeds help add a hefty dose of plant-based omega-3s which help reduce inflammation. When you decrease inflammation, your body is not busy trying to fight the inflammation and can focus on weight loss instead,” explains Ana Reisdorf, MS, RD for Wellness Verge.
Not only this, but chia seeds do pack quite a punch with their fiber content alone. “1 tablespoon of chia seeds contains 5 grams of fiber. That's roughly 20% of your recommended daily intake of fiber. Diets that are high in fiber have been linked to aiding weight loss. Chia seeds are also high in omega-3 fatty acids,” adds registered dietitian Marie Salbuvik.
Not only will chia seeds keep you full due to the sheer amount of fiber they contain, but Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook notes that they can also help absorb water which boosts satiety. “I always recommend chia seeds as an add-in to smoothies because they absorb 10x their weight in water which helps you to feel full for much longer. When you are satisfied, you tend to snack less which can lead to a decrease in overall calorie intake and weight loss,” she says.
Throw a tablespoon of chia seeds in with a variety of fruit, plant-based protein powder, and oat milk for a creamy and delicious breakfast which will not only keep you full and away from unnecessary snacks throughout the day, but also put you well on your way to healthy weight loss.
