Chia seeds have become quite popular in recent years, being called a “superfood” for having a high nutritional content.
It has also been touted as a food that provides several benefits, including reducing appetite and losing weight. Drinking water with chia has become a trend on social networks like TikTok precisely because of this statement. But can it help you lose a couple of pounds?
According to experts, yes. Kerri Ferraioli, a nutritionist, in an interview with Insider, said that this drink could help with weight loss due to its high content of healthy fats and its ability to make a person feel full faster and longer.
According to an article from the Harvard University Health Department, two tablespoons of chia seeds (28 grams) contain about “140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% of the recommended daily dose of calcium and trace elements such as zinc and copper ”. It is the richest plant source of omega-3 fatty acids
Ferraioli advises that marathoners, such as those participating in the New York race, try this mixture. Chia seed water promotes “hydration” and “helps muscle recovery.” This is due to the high content of proteins and omega-3 fatty acids in its composition, as mentioned above.
On the other hand, Bonnie Taub-Dix, a registered dietitian, compared chia seed water to oatmeal drink, which has also been described as helpful for weight loss due to its ability to absorb water and increase feelings of fullness.
Registered dietitian Beth Czerwony also agrees on this, who stated in a Cleveland Clinic article that “chia seeds mix with water and gastric juices, and expand in the stomach” and that they keep you full for longer. “Because it takes up space and all that soluble fiber slows down digestion.”
Do not exceed consumption
Czerwony cautions that chia seed water intake should not be exceeded. It would be fine to do it once in a while, as a defense against the urge to snack at the end of the day, but not as a key method of losing weight.
It is important to note that chia seeds are not an alternative to a healthy diet. If you’re getting a lot of fiber, be sure to drink a lot of water too, or you could end up with some digestive problems, like constipation, bloating, and gas.
“Too good is too much,” says Czerwony. “If you eat a lot of fiber and don’t drink enough fluids along with it, the chia seeds will begin to absorb the fluid in your gut,” he warns.
How to prepare the water drink with chia seeds
To properly prepare water with chia seeds, you only need to put two tablespoons of these seeds in a glass of approximately 30 milliliters of water. Subsequently, you will have to wait three to five minutes, so that the solid ingredient absorbs the liquid and is softer.