This kind of seed is popular abroad and is said to be able to lose weight, but it has not been planted in China!

Recently, there is a novel thing around us-Qiya seed, which looks like sesame seed. Many people say that it is nutritious and can lose weight after eating. Many of my friends came to ask me when they saw it.

What is a Chia seed?

Chia seed seed, also known as strange seed or sage seed, is the seed of Euryale sage of Labiatae and belongs to the peppermint family.

Chia seed, which originated in southern Mexico and Guatemala, has been eaten by people since 3500 BC. Legend has it that Aztec warriors rely on Chia seed to replenish their strength when they go out hunting and fighting.

At present, Chia seed is used in many countries, such as Mexico, Argentina, Chile, New Zealand, Japan, the United States, Australia, Canada. In China, Chia seed as a new food raw material has been approved. However, China has little cultivation and can only rely on imports.

How's the nutrition?

According to the analysis of the nutritional composition of Qiya seed, it is found that the contents of crude fat, crude protein and dietary fiber in Qiya seed are 34%, 23% and 27% respectively, which is a typical food with high fat, high protein and high dietary fiber.

Chia seeds are also rich in polyunsaturated fatty acids, such as nMel 3 fatty acids, which we all know are good for cardiovascular and brain health.

Qiya seeds are also rich in microorganisms and minerals. It can be considered that this kind of seed is a kind of food with high nutritional value.

Can you lose weight by eating Qiya seeds?

In recent years, as the nutrition community encourages people to eat more nuts and seeds to get good fat, it has led to a wave of seed diet. It is said that Qiya seed is rich in dietary fiber, which can increase the sense of satiety and help lose weight. Some countries in Europe and the United States even call it "magic seed", which is becoming more and more popular among dieters. Can Chia Seeds really lose weight?

The dietary fiber in Chia seeds can be as high as 30%. The absorption and expansion of dietary fiber into the digestive tract can increase the sense of fullness, make you eat less naturally, and help slow the rise of blood sugar, which is also the basis of its weight loss legend. But the reality may not be so good.

From the current verification experiments, there is not enough evidence to prove that eating kiya seeds can make people lose weight. In fact, many studies have found that it can increase the sense of fullness and reduce appetite, but it has no effective effect on weight loss. In 2009, a controlled trial of acting asked 90 obese patients to eat Chia Seeds. Unfortunately, the researchers did not find that Chia Seeds really made any obese people lose weight. In 2017, a study looked at 77 obese people with diabetes, adding some Chia seeds to their diets. It was found that six months later, people who ate Qiya seeds lost 1.6 kilograms more than those who did not. However, there is also a lot of interference from other foods in this study, so the conclusion is still very preliminary and does not prove that eating Chiya seeds can definitely lose weight.

Why? An important reason is that Chia seeds are also very high in fat. As mentioned earlier, the fat content in Chia seeds is more than 20%, which is much less than dietary fiber. Moreover, there are more than 30% protein, so the energy of Chia seed is not low at all. Two tablespoons of Chia seeds have 140 calories, although eating can increase satiety, but it will also increase energy intake. If you often eat a lot, the energy intake can be unambiguous, want to rely on it to lose weight can only be wishful thinking.

Is Qiya seed worth eating?

Although as a new food, it still takes time to talk to experience about the health benefits of Chia seed. However, as a kind of seed, Qiya seed has high nutritional value, easy to eat and good fragrance, so it can be used with some mistakes, at least as a fragrant sesame seed.

Reference:

1. Http://www.nhfpc.gov.cn/sps/spgg/201408/dc45891b39194f6d9091fc38096e1d42.shtml

two。 Rong Xu, Tao Ningping, Li Yuqi, etc. Analysis and evaluation of nutritional components of Qiya seed [J]. China Fats and Oils, 2015 Jue 40 (9): 89-93.DOI:10.3969/j.issn.1003-7969.2015.09.024.

3. Kang Ye, Wang Jingfa, Peng Zhangzhi, etc. Research progress on health function of Qiya seed [J]. Journal of Kunming University, 2016. 38 (3): 117-121.DOI:10.14091/j.cnki.kmxyxb.2016.03.026.

4.Nieman DC, Cayea EJ, Austin MD, et al. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009 Jun;29 (6): 414-8

5.V Vuksan et al. Salba-chia (Salvia hispanica L.) In the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis 27 (2), 138146.

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Author: Ruan Guangfeng, Director of Science and Technology Department of Food and Nutrition Information Exchange Center, Health headline of the year, member of expert Group of China Food Alliance for refuting rumors, Deputy Director of foodie Research Institute, Toutiao author and columnist. Wechat official account: ruanguangfeng.

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