Seeds for weight loss: How to choose the right ones

Seeds can be a good addition to your weight loss diet due to their nutrient-rich profiles. Known as nutritional powerhouses, they contain essential nutrients like fats, protein, fibre, and vitamins. They may help to promote satiety while fueling your body with essential nutrients, helping you stay full longer. Eating seeds for weight loss is beneficial as it may also help to maintain muscle mass, curb cravings, and support digestion. But with so many varieties available, selecting the right seeds can feel overwhelming. This buying guide breaks down how to choose the right seeds to support your weight loss goals.

Are seeds healthy?

Yes, it is a good idea to consume seeds for weight loss, heart health, blood sugar control or over all well being. These are nutrient-rich foods that support a healthy diet while helping in weight management. Enriched with fibre, healthy fats, and plant-based protein, seeds may help to curb appetite, boost metabolism, and provide sustained energy. Additionally, they may also support muscle health, and energy production and improve digestion. For best results, using raw, minimally processed seeds in moderation is recommended. According to a study published in Food Science and Nutrition, seeds like chia can help to promote digestion and satiety.

What are the benefits of consuming seeds for weight loss?

Eating the right seeds for weight loss can give you results quickly. Here is how these can help you:

• High fibre content: Seeds may help keep you full for longer and support digestive health. A study published in Food Chemistry, Elsevier states that edible seeds like chia, hemp, or sunflower can offer proper nutritional content and tackle lifestyle-related diseases.
• Healthy fats: They contain healthy fats that can promote satiety and reduce unhealthy cravings. A study published in the International Journal of Pharmacy and Pharmaceutical Sciences states that edible seeds contain a high content of fats, protein and vitamins, which can offer therapeutic and healthy benefits.
• Plant-based protein: The fact that these are packed with plant-based protein, makes eating seeds for weight loss a good choice. They also support muscle maintenance and repair.
• Micronutrients: They also contain micronutrients that are essential for overall health, including metabolism and energy production.

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What factors to consider when buying seeds for weight loss?

If you are looking to consume seeds for weight loss, make sure to keep these points in mind:

1. Nutritional content

When choosing seeds for weight loss, you must pay attention to their nutritional profile. Check for fibre, protein, and fat content. Opt for healthy seeds that are high in fibre and moderate in healthy fats to maximise their benefits.

2. Processing and additives

If you are looking for weight loss seeds, you need to make sure to pick the right ones. While choosing these, opt for raw, unsalted, or minimally processed products. Avoid added sugars, salts, or oils that may add unnecessary calories. Make sure to check the labels well before consuming these.

3. Organic and non-GMO options

Opt for organic and non-GMO weight-loss seeds. This may reduce exposure to pesticides and genetically modified organisms. These options are healthier and more environmentally friendly, supporting a cleaner, more natural lifestyle. Always check labels to ensure authenticity and quality.

4. Freshness and storage

Preserve the freshness of weight-loss seeds by purchasing small quantities and storing them properly. Seeds can go rancid due to their fat content, so keep them in airtight containers placed in a cool, dry location. This ensures longer shelf life, maintains their nutritional value, and prevents wastage, giving you maximum benefits from your seeds.

5. Intended use

Consider how you plan to incorporate seeds into your diet, whether raw, roasted, or ground. Seeds are also available in mixed packs, which can be used as it is. You can match the seed type to your culinary preferences and recipes to maximize enjoyment and benefits.

Seeds for weight loss

Here are a few seed options that you may consider including in your diet in order to shed extra kilos.

1. Chia seeds

There are many benefits of chia seeds when it comes to weight loss. These contain soluble fibre and omega-3 fatty acids, which can help to keep you fit. They absorb water to form a gel-like substance, which helps you feel fuller for longer. A study published in the journal, Nutricion Hospitalaria observed that consuming chia seeds for 12 weeks showed significant changes with regards to weight loss.

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2. Flaxseeds

Flaxseeds are rich in lignans, omega-3s, and fibre. Their fibre content aids digestion and helps control hunger levels. Ground flaxseeds are more bioavailable than whole seeds, this means that the nutrient content is more easily absorbed by the body when we eat ground flaxseeds. A study published in Obesity Reviews found that consuming more than 30 grams of flaxseeds for more than 12 weeks can help with weight management.

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3. Pumpkin seeds

Pumpkin seeds are a protein powerhouse, loaded with magnesium and healthy fats. These are some of the seeds that also support muscle maintenance and provide long-lasting energy. A study published in Nutrition Research found that acute consumption of 65 grams of pumpkin seed can reduce postprandial glycemia, which helps in weight loss.

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4. Sunflower seeds

Sunflower seeds are high in vitamin E and healthy fats, making them a satisfying snack option. Their nutrient profile helps prevent overeating. As per the Nutrition Research journal, consuming 500 mg of sunflower seeds per day for 12 weeks can show significant improvement in the accumulation of excess body fat.

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5. Hemp seeds

Hemp seeds are a complete protein source, rich in omega-6 and omega-3 fatty acids. They promote satiety and muscle growth, supporting weight loss. Hemp seeds contain dietary fiber, which can improve digestive health as per a study published in Microorganisms.

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Also Read: 10 ways to mix fruits with seeds and nuts for healthy digestion, energy and more

How to incorporate seeds for weight loss into your diet?

If you are looking for ways to eat seeds for weight loss, here are a few options for you to try.

• Snacks: One of the best ways to use seed is by eating them between your meals. Enjoy them as a snack or mix them into trail mixes.
• Smoothies and drinks: You can also consume these by blending them into smoothies or adding them to juices.
• Baking: Another way to use seeds for weight loss is by incorporating them into bread, muffins, or energy bars.
• Meals: Use seeds as toppings for salads, soups, or main dishes. Their crunchy texture and nutty flavor can enhance a variety of meals, making them a versatile addition to your diet.

While choosing seeds for weight loss, make sure to pick the right one. This would involve understanding their nutritional benefits and incorporating them wisely into your diet. They must also be consumed in moderation. Always prioritise quality and variety to make the most of their health benefits. Consult your healthcare provider or a nutritionist before including any seed in your diet.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)