Excess saturated fats, omnipresent sugars, easily accessible ultra-processed foods: what scientists call the “Western diet” is now a daily reality for many. This type of eating not only affects your figure: it also profoundly disrupts the internal mechanisms that regulate hunger, satiety and metabolic balance. But are there allies to fight against this phenomenon? Science has found one.
Chia seeds: small in size, big in influence
When we consume too much fat and fructose, certain key hormones stop playing their full role. Result: the brain mishears satiety signals, which can lead to eating more than necessary, weight gain and systemic inflammation.
These processes also affect the central nervous system, reinforcing a vicious circle that is difficult to break.
Researchers from the Federal University of Viçosa (Brazil) wanted to test whether chia seeds, in the form of flour or oil, could attenuate certain brain alterations induced by an unbalanced diet. The results were published in the journal Nutrition.
Recognized effects on satiety
The team exposed rats to a diet high in fat and fructose for eight weeks, before dividing them into ten-week treatment groups, with some receiving chia oil, others chia flour, and a third group remaining on an unbalanced diet.
Scientists have observed their impact on brain genes involved in regulating appetite and inflammation.
- Chia oil stimulated the activity of genes associated with hunger suppression (POMC and CART), known to send the satiety signal to the brain,
- Chia flour and oil
both improved sensitivity to leptin, a hormone essential for curbing appetite; - Both forms also reduced the expression of neuropeptide Y, a potent hunger stimulant.
Clearly, the brain seemed to “hear” satiety signals better, despite a very unfavorable diet.
Why chia seeds are nutritionally beneficial
These mechanisms observed in the laboratory perfectly match the analyzes of Julie Boët, dietician-nutritionist.
“Chia seeds provide a notable amount of soluble fiber which, on contact with liquids in the stomach, forms a viscous gel. This texture acts as a natural regulator of gastric emptying and can prolong the feeling of satiety.”
This fiber gel has several beneficial effects:
- Slowing down the absorption of carbohydrates, limiting blood sugar peaks;
- Stabilization of appetite;
- Significant contribution of omega-3 fatty acids, proteins and essential minerals.
Furthermore, phenolic compounds (such as rosmarinic acid and caffeic acid) present in chia flour have shown, via computer simulations, an ability to bind to receptors involved in the regulation of appetite, an interesting avenue regarding their direct action on brain mechanisms.
How to include chia seeds in your diet
If this effect interests you, our expert reminds that adding chia grains to your diet remains, moreover, a simple idea. And totally doable on a daily basis. Some simple ideas for using them:
- Chia pudding (the day before in yogurt or vegetable milk);
- Sprinkled on salads, cereals or soups;
- Added to smoothies or compotes;
- Incorporated into homemade cakes, breads or muffins….
Julie Boët points out, however, that beyond their potential benefits, chia seeds must be part of a balanced diet, rich in fiber, fruits, vegetables and quality proteins.
“Despite this study, chia seeds are not magic pills to suppress hunger. Their benefit is expressed above all as part of an overall healthy lifestyle.”
If chia seeds prove to be more than just a “superfood”, they will be no match for a totally unbalanced diet without any changes.