Long the star of healthy breakfasts, chia has now given way to an ultra-satisfying ingredient, whose effectiveness in weight loss has been widely proven.
Chia has built its reputation on its richness in fiber and its ability to thicken preparations. But, in nutrition offices and scientific publications, another seed comes up more and more when it comes to satiety and appetite control. Its advantage: it contains an exceptional quantity of soluble fibers, those which swell on contact with water and slow down digestion. As a result, the feeling of hunger comes less quickly and cravings tend to decrease, especially when it is consumed before a meal.
This ingredient is already well known in the medical community. In the United States, it is included in the composition of many supplements prescribed for digestive disorders and it is classified as a “nutraceutical” by the Food and Drug Administration, a category reserved for foods whose effects go beyond simple nutrition. Nate Wood, director of culinary medicine at Yale School of Medicine, explains: “When we consume soluble fiber, it absorbs water in our digestive tract and forms a gel-like substance with many benefits for the body.” This gel notably slows down the speed at which carbohydrates are absorbed, helping to avoid large blood sugar spikes often associated with cravings and bouts of fatigue which encourage snacking. This mechanism also plays a key role in weight loss. Once in the stomach, fiber expands and increases the feeling of fullness.
An essential question remains: how to consume it correctly? In fact, this product is not used as a simple garnish to be sprinkled randomly. It is generally sold in the form of powder or seeds, and must be mixed with a large quantity of liquid before being swallowed. Specialists recommend approximately 250 to 350 ml of water to prevent it from directly absorbing moisture from the digestive tract. Once mixed, it thickens very quickly, sometimes in less than five minutes. Some drink it immediately with water, others add it to yogurt, porridge or oatmeal. His name? Psyllium.
However, it should be remembered that consuming it too quickly can cause bloating, cramps or digestive discomfort. Experts therefore recommend starting with small quantities before gradually increasing the doses.
Another important detail: not all products sold commercially are equal. Flavored or highly processed versions often contain sweeteners and additives that are of much less interest to nutrition experts. The rawest versions therefore remain the most recommended, such as that from Koro at 13.75 euros per 500 grams or the one sold on the Terravita website at 15.90 euros per 300 gram sachet.
