Can Coix Seed Speed Weight Loss After 50? A Dietitian Explains the ‘Job’s Tears’ Buzz
Plus discover four more seeds that melt fat and shrink your waist with every tasty bite
A plant-based diet is all the rage for a reason: Fiber- and nutrient-packed vegetables, legumes—and yes, tiny-but-mighty seeds—boost heart health, reduce cancer risk and may even help us reach our weight-loss goals. And while you’ve long known about star seeds like sunflower and chia, a lesser-known member of the family called coix seed (or Job’s tears) is making headlines for its own health benefits. But can it really help us lose weight? Keep reading as a top dietitian explores the slimming benefits of these and other stellar seeds.
What is coix seed?
“Job’s tears—a.k.a. Coix lacryma-jobi or Chinese pearl barley—is a gluten-free whole grain that is a good source of fiber and protein, offering another alternative grain for those with a gluten allergy or sensitivity,” says dietitian Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes.
Because it’s rich in antioxidants and polyphenols, it may offer a range of health benefits, she continues. “Some studies suggest that compounds in the grain may help prevent spikes in blood glucose, lower fasting blood sugar levels and reduce inflammation.”
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Indeed, one animal study in Pharmaceutical Biology suggests that coix seed may help dial down inflammation-inducing genes, curbing symptoms of rheumatoid arthritis.
Can croix seed help you lose weight?
While human studies are limited, coix seed has been used for centuries in Chinese medicine as a diuretic. And that’s important when it comes to potential weight-loss benefits, notes Palinksi-Wade.
“The diuretic properties of Job’s tears may help reduce water retention, easing bloating and leading to temporary water-weight loss,” she explains. “Plus, thanks to their high fiber and protein content and rich antioxidant profile, they may support long-term weight loss by reducing inflammation and increasing satiety—which can help you naturally consume fewer calories throughout the day.”
Lower inflammation may also help reduce insulin resistance, she adds, supporting better blood-sugar control, metabolic health and easier weight management.
How to get the benefits of coix seed
A great way to enjoy croix seed? Add it to smoothies to boost their fiber and protein content, suggests Palinksi-Wade. “For the best texture, use pre-cooked or soaked seeds or a powder to avoid grittiness,” she says. “Try adding two to three tablespoons to your favorite smoothie to enjoy the benefits without altering the flavor. With their subtle, nutty taste, coix seed pairs especially well with smoothies that already include nut butter, like a peanut butter–banana blend.”
5 more seeds that boost weight loss
Now that you’re acquainted with coix seed, here are a few more seeds that improve your health and support your weight-loss goals:
Sunflower seeds
One study in Nutrition Research showed that people with obesity who consumed 500 mg a day of sunflower seed extract for 12 weeks dramatically slashed their body fat. Credit the seeds’ slimming power to their satiating fiber and protein, which help you feel fuller longer.
Chia seeds
Not only are they rich in omega‑3s, which help reduce inflammation and support cardiovascular health, but chia seeds are also weight‑loss friendly. The proof: A study in Nutrition, Metabolism & Cardiovascular Diseases found that people who incorporated 30 grams of chia seeds per 1,000 calories a day into a reduced-calorie diet for six months lost much more weight e than a control group. Bonus: They trimmed their waistlines, too.
Pumpkin seeds
Here’s another reason to roast some delicious pumpkin seeds: A study in Nutrition Research showed that people who added 65 grams of the seeds to their meals daily saw their post-meal glucose levels drop dramatically, which can promote satiety and curb overeating. (Discover more benefits of pumpkin seeds.)
Flaxseeds
For another high-fiber, appetite-suppressing smoothie booster, look no further than flaxseed. A recent study in Food & Function revealed that people who added flaxseed powder to their daily regimen for 12 weeks trimmed their body fat significantly, including stubborn visceral or belly fat.
Sesame seeds
The healthy fats, protein and fiber in sesame seeds make them a potent weapon against weight gain. In fact, a meta-analysis in the Journal of Functional Foods suggests that the compounds in sesame seeds help us maintain a healthy weight.
The bottom line on coix seed for weight loss
While it’s not a magic bullet for weight loss, sprinkling coix seed—or any of the other seeds mentioned—into your oatmeal or smoothies can help you reach your health goals more quickly and deliciously.
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