Health experts highlight how a $5 food could help you achieve the same weight loss success as Ozempic.
Dr. Hillary Lin, a New York nutritionist, says chia seeds increase the hormone GLP-1 in the body, the same hormone that medications like Ozempic mimic.
Chia seeds are rich in soluble fiber, which can contain 10 to 12 times its weight in water.
When immersed in liquid (or in the intestine), the fibers swell and form a sticky, gelatinous layer around the seeds.
This gel slows down the digestion and absorption of nutrients, helps you feel fuller for longer and stimulates the release of hormones such as GLP-1 that promote blood sugar control and appetite regulation.
Because of this chain reaction, Dr. Lin reveals that chia seeds are a great natural alternative to expensive weight loss medications, which can cost up to $1,500 per month without insurance.
Chia seeds typically cost between $5 and $12 per pound in the United States. A standard serving is about one tablespoon, or about 12 grams. At that price, a serving costs between 20 and 40 cents, depending on the brand and store.
Dr Lin explained: ‘They work a bit like a sponge, expanding in the stomach and slowing down digestion.
Chia seeds are rich in soluble fiber, which can contain 10 to 12 times its weight in water. When immersed in liquid (or in the intestine), the fibers swell and form a sticky, gelatinous layer around the seeds.
«My personal favorite is chia pudding without many additions: just some kind of nut milk and chia seeds soaked for more than two hours (soaking is important!).»
Dr. Lin notes that while natural alternatives like chia can be effective for weight management, «they often require even more effort and lifestyle changes than taking a GLP-1 agonist medication.»
Chia, a plant in the mint family that produces black and white seeds, is said to be one of the world’s oldest sources of nutrition, consumed by the ancient Aztecs and Mayans as early as 3500 BC.
The seeds are harvested by cutting mature chia plants once the seed heads turn brown and dry.
The plants are then dried further and the seeds are separated by threshing and cleaning before packaging.
Lizzie Streit, a Minneapolis-based registered dietitian, suggested combining chia seeds and cut oats with apples and walnuts, as these toppings also help stimulate GLP-1 secretion.
Chia seeds are very versatile and easy to use.
People often sprinkle them on yogurt, oatmeal, or salads, or blend them into smoothies to add fiber and nutrients.
They can also be mixed into baked goods like muffins or bread, or mixed with water or juice to make a chia drink. When soaked, they form a gel that is often used to thicken puddings or replace eggs in vegan recipes.
Scientific research has also highlighted the benefits of chia for weight loss.
In a 2024 study of rats fed a high-fat diet for 10 weeks, chia seed supplementation significantly helped the rats’ metabolism and heart health function more normally, even when they ate more fat.
Dr. Hillary Lin, a New York nutritionist, says chia seeds increase the hormone GLP-1 in the body, the same hormone that medications like Ozempic mimic.
Lizzie Streit, a registered dietitian based in Minneapolis, suggested combining chia seeds and oats with apples and walnuts, as these seasonings also help stimulate GLP-1 secretion.
The rats’ bodies made better use of insulin to control blood sugar, meaning their cells responded more normally to insulin and reduced their risk of developing type 2 diabetes.
Their blood fats, such as cholesterol and triglycerides, also decreased to healthier levels, while biological markers related to heart and metabolic health (such as blood pressure, inflammation, and heart-damaging enzymes) also improved.
An independent 2017 study by researchers at the University of Toronto found that adding a small daily serving of chia seeds to the diet can help obese patients with type 2 diabetes lose weight while keeping blood sugar under control.
Participants who ate 30 grams of chia seeds (about a third of a cup) every day for six months lost an average of four pounds.
In comparison, those in the control group, who consumed oat bran and inulin fiber, lost only half a pound.
Both groups followed a calorie-restricted diet throughout the study.
The type of fat lost is striking.
Chia seed consumers saw a 3.5 centimeter reduction in waist circumference, indicating a significant loss of visceral fat – the deep abdominal fat that surrounds organs and is linked to insulin resistance and increased cardiovascular risk.
Weight loss medications like Ozempic and Wegovy are used by more than 15 million adults in the U.S., or 4.5 percent of the population.
The study also found that chia seeds reduced low-grade body inflammation by 40 percent and increased hormones related to feeling full.
According to researchers, this was the first study to show that seeds alone can contribute to weight loss.
For people with type 2 diabetes, these dietary changes may provide benefits comparable to some medications.
Dr. Jan Hux, chief scientific officer of the Canadian Diabetes Association, said at the time: «These results suggest that chia supplementation may be a safe and effective addition to conventional therapy for people living with diabetes and carrying excess body weight.»
