Chia Seed Water For Weight Loss: Does it work?
Chia juice is rich in vitamins and minerals and has many health benefits. So, is chia water the best drink for weight loss?
Chia seeds are small, oval-shaped seeds touted as a superfood. Although small, these seeds contain fiber, B vitamins, iron, protein, magnesium and other nutrients. You can sprinkle it on oatmeal, salad, or eat it with juice. If you have a sweet tooth, you can prepare chia seed pudding. But soaking a teaspoon of chia seeds in water overnight and eating them the next day is another way to reap their health benefits. When people think of chia water, they usually think of weight loss due to its high fiber content. So, is drinking chia seeds beneficial for weight loss?
Chia water for weight loss
According to Ayurveda expert Dimple Jangda, chia seeds absorb 17 times more water than their own size. When they get wet, they swell and turn into a jelly-like substance. So when you drink chia, the wet seeds will be larger and take up space in your stomach. This prevents you from feeling hungry and can therefore help you lose weight.
But you should also remember that they are very high in calories. According to the USDA, about 28 grams of chia seeds contain 138 calories. Therefore, if you consume too much chia seeds, you may gain weight.
There are also studies that chia water can help you lose weight. However, according to a study published in the Journal of Medicine and Health Sciences in 2023, if you consume chia seeds as part of a low-calorie (hypocaloric) diet, you may cause significant loss of weight.
Don’t overdo it and make it part of a healthy diet. You can start with a spoonful to reap the weight loss and other health benefits:
1. It may be good for the gut
About 28 grams of chia seeds contain 9.8 grams of fiber, according to the USDA. Fiber is good for digestion because it improves digestion and even improves gut health.
2. It may be good for the heart
Chia seeds are rich in omega-3 fatty acids that are good for your heart. They help reduce inflammation in the body and lower cholesterol. Lowering cholesterol, especially low-density lipoprotein, or bad cholesterol, will help reduce the risk of heart disease and stroke.
3. May help balance blood sugar levels
Experts say that chia seeds can help balance blood sugar because they slow down the conversion of carbohydrates into sugar. The fiber in chia seeds may also help lower insulin levels and improve blood sugar levels.
4. May Help Strengthen Bones
Chia seeds also contain calcium, magnesium, and phosphorus, which are essential for supporting bone health. So drinking chia seeds can increase bone density and help prevent or delay the onset of osteoporosis.
5. May Help Keep Skin Healthy
Jangda says chia seeds are good for skin because they’re rich in omega-3 fatty acids, which help improve the skin’s barrier and reduce inflammation. It is also a rich source of antioxidants that help reduce oxidative stress and free radicals in the body. Chia seeds help increase moisture, which is good for healthy skin.
How to prepare chia seed water?
Here’s a quick chia water recipe! Put one tablespoon of chia seeds in a glass or water bottle. Let them sit overnight or for at least an hour to make sure they are fully swollen. Experts say you can add lemon juice and honey to your chia water.
When is the best time to drink chia seeds?
Remember to soak the chia seeds in water overnight and then drink it in the morning to help rehydrate and absorb the nutrients. You can add chia seeds to curds or fruit and vegetable dishes and drink them before meals. Experts say it’s best not to mix it with a larger meal because you won’t get the full benefit.
Chia seeds have health benefits and may help with weight loss. But do not add spoonfuls because they have calories and cause digestive problems such as constipation and gas.