As someone who’s passionate about staying hydrated and eating whole foods that actually keep me full, I was excited, to say the least, to hear about the benefits of chia seeds in water. It sounded like a habit I could realistically commit to: low-effort and not dependent on a blender, supplement cabinet or 12-step morning routine.
I already knew that chia seeds were highly nutritious and chock-full of essential nutrients like fibre and protein, but I didn’t think to combine them until I stopped taking the GLP-1 medication, Ozempic. I had to quit abruptly, which wasn’t ideal since you’re meant to taper off. But because I had no choice (it was a personal, medical issue; not because the drug itself was a problem), I had to face the return of my inevitable, constant hunger head-on.
My doctor recommended supplementing my diet with even more fibre and protein than I had been. When I thought of chia seeds, a lightbulb went off. If I loved eating the superfood with things like yoghurt and overnight oats, why wouldn’t I enjoy drinking it in water like I’d seen people doing on social media?
Since then, I’ve been drinking my chia seeds and water beverage every day around noon, when I typically get my first blood sugar ‘slump’ of the day and start feeling the dehydration from my morning commute a few hours prior.
At first, I was amazed: I really did feel fantastic. I felt a major difference in not just my hunger level, but in my energy and satiation levels too. Now that it’s been a few weeks, I’m more clear-headed, alert and get random bursts of energy—even at times of day during which I’d previously been sentenced to the couch. It’s also helped immensely with gas and bloating, which I’m unfortunately very prone to.
But best of all, I no longer get that dreaded feeling in my chest and stomach when I’ve accidentally waited too long to eat, so it seems to be helping my blood sugar levels as well.
Obviously, no two people are alike and the benefits of chia seeds in water might be different for you than they are for me. That said, both doctors and dietitians do endorse them. “Chia seeds are high in fibre and healthy fats, with little to no starch, making them an excellent choice to help keep you full and prevent glucose and insulin spikes,” Ali Chappell, a PCOS expert, reproductive endocrinologist and founder of Lilli Health, tells us.
Want to learn more? Ahead, see everything (else) you need to know, from the nutritional content to how and when to drink it, straight from doctors and dietitians.
What are the nutritional benefits of chia seeds?
“Chia seeds are a powerhouse of nutrients, offering a variety of health benefits,” says Alma Simmons, a registered dietitian nutritionist at the Ohio State University Wexner Medical Center. “These key elements are fibre, protein, omega-3 fatty acids, minerals (calcium, magnesium, phosphorous and potassium) and antioxidants.”
Fibre
“Fibre helps to support a healthy gut microbiome, promotes regular digestion and can lower the risk of heart disease by improving cholesterol levels and blood sugar control,” Simmons explains.
Protein
“Protein is essential for building and repairing tissues, producing enzymes and hormones and maintaining muscle mass. It also helps with satiety, which reduces cravings and promotes healthy weight management,” she continues.
Omega-3 fatty acids
According to Simmons, omega-3 fatty acids help reduce the risk of heart disease by improving blood circulation, lowering blood pressure and reducing inflammation. They also support cognitive function and mental health.
Calcium
“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm and potassium is important for regulating fluid balance, muscle contractions and nerve signals,” says Simmons. “These minerals together contribute to overall physical wellbeing.”
Antioxidants
Finally, antioxidants play a key role in preventing cellular damage, which can lead to chronic diseases like cancer, heart disease and ageing-related conditions, says Simmons. “They also support skin health and immune function.”
How and why do you benefit from putting them in water?
When added to liquid, chia seeds absorb the liquid and expand, creating a gel-like texture, says Supatra Tovar, a registered dietitian specialising in healthy relationships with food and nutrition.
“This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats and chia drinks,” says Tovar. The gel formation is due to the soluble fibre in chia seeds, which also aids digestion and gives meals a creamy texture without extra calories, Dr Tovar continues.
Thus, the potential benefits of chia seeds in water may include the following:
Satiety and appetite control
“Due to the high fibre 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,” says Jennifer Beery, a registered dietitian at Orlando Health.
Improved digestion
The fibre in chia seeds adds bulk to the stool, which can help prevent constipation and maintain regular bowel movements, says Dr Tovar.
Blood sugar control
“Chia gel slows down the absorption of carbohydrates, which may help stabilise blood sugar levels after meals, benefiting people with insulin sensitivity or diabetes,” says Dr Tovar. What’s more, adds Dr Chappell, is that they’re also free of starch: “This means they have minimal impact on blood sugar and insulin levels.”
Enhanced hydration
“Water is essential for overall hydration and when chia seeds are soaked in water, they absorb up to 10 to 12 times their weight in liquid,” Simmons explains. “This can help keep you hydrated and support your body’s fluid balance. They can be added to overnight oats to make them thicker or to milk to make chia seed pudding.”
Improved bowel movements
“The fibre in chia seeds, particularly soluble fibre, forms a gel-like substance when mixed with water, which can help regulate bowel movements and improve overall digestive function,” says Simmons. “It may aid in preventing constipation and promoting a healthy gut microbiome.”
Additionally, the hydrating effect of chia seeds (due to their ability to absorb water) can help soften stool and improve digestion, she says.
When is the best time to drink chia seeds in water?
“The best time to consume chia seeds depends on your goals,” says Dr Tovar. “Having chia seeds in the morning, such as in water or added to breakfast foods, can help keep you full until lunch and prevent overeating. Consuming chia seeds before a workout may also enhance hydration and provide a steady energy source.”
Do chia seeds help you stay full?
“Chia seeds contain healthy fats and fibre that help you stay full for longer,” says Dr Chappell. “Due to their high fibre and protein content, they promote feelings of fullness, which may help reduce overall calorie intake. You still need a balanced diet and caloric balance, but chia seeds can complement these efforts by making meals more satiating,” adds Dr Tovar.
Translation? If you decide to add chia seeds, you should still follow an overall healthy and balanced diet, says Beery: “Aim for at least 150 minutes of moderate-intensity physical activity and do strength-training exercises at least twice per week to help with your weight-loss goals.”
How to prepare chia seeds in water
To make chia water, Simmons suggests the following.
- Mix 1 to 2 tablespoons of chia seeds with about 1 cup of water.
- Let the mixture sit for 10 to 15 minutes, allowing the chia seeds to absorb the water and form a gel-like consistency.
- You can drink the mixture as is or add flavour with a squeeze of lemon, lime or a splash of honey or other natural sweeteners.
How to incorporate chia seeds into your diet otherwise
Chia seeds are incredibly versatile and can be added to the following, according to Dr Tovar.
- Smoothies: Blend soaked chia seeds in or sprinkle on top.
- Overnight oats or yoghurt: Mix chia seeds in along with the other ingredients for added texture and nutrition.
- Baked goods: Use them as an egg substitute (1 tbsp chia seeds + 3 tbsp water = 1 egg) or simply add to muffins and breads.
- Salads and dressings: Sprinkle soaked chia seeds over salads for added crunch or mix them into dressings to thicken.
- Chia pudding: Combine chia seeds with plant-based milk, let sit overnight and add toppings like fruit, nuts or honey.
What to know before trying chia seeds
“Fibre intake should be increased gradually for some individuals, as too much fibre too quickly can cause bloating, constipation or diarrhoea until the body adjusts,” says Dr Chappell.
Simmons and Beery echo this. “Suddenly increasing your intake of chia seeds can lead to some digestive discomfort or other side effects, particularly if you’re not used to consuming a high-fibre diet,” says Simmons. Thus, Beery recommends going slow: “Start with 1 tablespoon and gradually increase to 2 tablespoons to help reduce any possible bloating or stomach discomfort.”
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
