This Underrated Grocery Item Is Packed With Weight Loss Benefits

If you’re making a grocery list filled with foods that will help you lose weight and get fit, chances are you could be missing some very underrated star players. While it’s common knowledge that nutrients like protein help you lose weight, less trendy items can be overlooked—like this one food doctors and nutritionists rave about. “Few foods pack such a nutritional punch,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. Here is an underrated grocery item that can significantly help you on your weight loss journey.

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Chia seeds should hold a permanent spot in your pantry. “Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health,” says Romi Londre, RDN, CD, via the Mayo Clinic Health System. “Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease. Eating a diet rich in fiber also is shown to protect against colorectal cancer.”

The benefits of chia seeds go beyond weight loss. “Chia seeds are a powerhouse of nutrients, offering a variety of health benefits,” Alma Simmons, a registered dietitian nutritionist at the Ohio State University Wexner Medical Center, tells Glamour. “These key elements are fiber, protein, omega-3 fatty acids, minerals—calcium, magnesium, phosphorous and potassium—and antioxidants.”

Chia seeds have been shown to help lower blood sugar. “Chia seeds have many nutritional benefits,” Londre says. “They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. They can help with weight loss.”

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Add chia seeds to liquid to give your snacks and meals an extra boost. “This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats, and chia drinks,” Supatra Tovar, PsyD, RD, tells Glamour.

Be careful not to overdo it. “Too many chia seeds can actually cause digestive problems,” Kopp says. “If you’re not drinking enough water, the seeds absorb the water in your gut. This may cause constipation, bloating and gas.”

The nutritional profile of chia seeds makes them an ideal healthy dessert. “Due to the high fiber and protein content in chia seeds, when you add them to water, a meal, or to a dessert, they may help you feel more full because they swell in liquid, so you may experience a decrease in your appetite,” Jennifer Beery, RD, a registered dietitian at Orlando Health, tells Glamour.