Health experts are highlighting how a $5 food could help to achieve the same weight loss success as Ozempic.
Dr Hillary Lin, a nutritionist in New York, says that chia seeds increase the hormone GLP-1 in your body, the same hormone that drugs like Ozempic mimic.
Chia seeds are rich in soluble fiber, which can hold up to 10 to 12 times their weight in water.
When soaked in liquid (or in the gut), the fibers swell and form a sticky, jelly-like coating around the seeds.
This gel slows digestion and nutrient absorption, helps you feel full longer, and stimulates the release of hormones like GLP-1 that support 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 drugs, which can cost up to $1,500 per month without insurance.
Chia seeds typically cost between $5 and $12 per pound in the US. A standard serving is about one tablespoon, or roughly 12 grams. At that price, one serving costs around 20 to 40 cents depending on the brand and store.
Dr Lin explained: ‘They work a bit like a sponge, expanding in your stomach and slowing digestion.
Chia seeds are rich in soluble fiber, which can hold up to 10 to 12 times their weight in water. When soaked in liquid (or in the gut), the fibers swell and form a sticky, jelly-like coating around the seeds
‘My personal favorite is chia pudding without much added – just some kind of nut milk and chia seeds soaked for over two hours (the soaking is important!).’
Dr Lin points out that while natural alternatives like chia can be effective with weight management, ‘they often require even more effort and lifestyle changes than taking a GLP-1 agonist medication.’
Chia, a plant from the mint family that develops both black and white seeds, is said to be one of the world’s oldest sources of nutrition, eaten by the ancient Aztecs and Mayans as early as 3500 BC.
The seeds are harvested by cutting the 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 steel cut oatmeal with apples and walnuts as these toppings also help stimulate GLP-1 secretion.
Chia seeds are highly versatile and easy to use.
People often sprinkle them on yogurt, oatmeal, or salads, or blend them into smoothies for added fiber and nutrients.
They can be also mixed into baked goods like muffins or bread, or stirred into water or juice to make a chia drink. When soaked, they form a gel that’s often used to thicken puddings or replace eggs in vegan recipes.
Scientific research has also highlighted the weight loss benefits of chia.
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 work more normally, even when they were eating more fats.
Dr Hillary Lin, a nutritionist in New York, says that chia seeds increase the hormone GLP-1 in your body, the same hormone that drugs like Ozempic mimic
Lizzie Streit, a Minneapolis-based registered dietitian, suggested combining chia seeds and oatmeal with apples and walnuts as these toppings also help stimulate GLP-1 secretion
The rats’ bodies were better at using insulin to control blood sugar, meaning their cells responded more normally to insulin and reduced the risk of developing type 2 diabetes.
Their blood fats – like cholesterol and triglycerides – also went down to healthier levels, while biological markers linked to heart and metabolic health (such as blood pressure, inflammation, and heart-damage enzymes) also improved.
A separate 2017 study by researchers at the University of Toronto found that adding a small daily portion 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 (roughly one-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 was particularly noteworthy.
Chia seed eaters saw a reduction of 3.5 centimeters 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 drugs like Ozempic and Wegovy are used by over 15 million adults in the US, or 4.5 percent of the population
The study also found that chia seeds lowered low-grade body inflammation by 40 percent and boosted hormones related to feeling full.
According to the 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 Science Officer at the Canadian Diabetes Association, said at the time: ‘These results suggest that supplementation with chia may be a safe and effective addition to conventional therapy for people who live with diabetes and have excess body weight.’
