When you think of chia, what comes to mind? It could be pudding, or it could be weird houseplants. For some TikTokkers, it’s breakfast. So they say, they’ve been putting these tiny seeds in water and drinking them to stop feeling hungry.
Does this trick really work? Beth Czerwony, RD, a registered dietitian, talks about the science behind the seeds and says whether you should try this trend or not.
What chia seed water can do for you
Chia seeds are very good for you because they have fibre, protein, and other nutrients. They are also made with whole grains and have only about 100 calories per ounce.
They come from the plant Salvia hispanica, which is in the mint family and has purple flowers. It grows in Mexico and Guatemala. And even though the seeds are very small, about the same size as poppy seeds, they are very healthy. They are full of:
- Antioxidants: These are substances that help protect you from free radicals, which can cause cancer and other diseases and change how your body ages.
- Fiber: There are 11 grams of fibre in one ounce of chia seeds. Fiber is important for gut health and makes you feel fuller for longer. (There will be more on this later!)
- Protein is important for the health of your muscles, skin, bones, and more. It is sometimes called the “building blocks” of your body. It also helps you lose weight, build muscle, and improve your health in other ways.
That’s not all, either. Czerwony says that chia seeds are thought of as a superfood. “They have some good vitamins and minerals, like phosphorus, magnesium, iron, and zinc, but to be honest, not a lot of people are deficient in those things.”
Can you really lose weight by drinking chia water?
Chia seed water is just what you think it is: Some chia seeds fell into a glass of water from a spoon. How come?
Chia seeds can hold up to 12 times their own weight in water. When they get wet, they get bigger and more gelatinous, which is a nice way of saying that they get slimy. Like tapioca, but not as tasty.
The idea behind drinking chia seed water is that the wet seeds will grow in your stomach and take up space, keeping you from getting hungry. That might make you less hungry, which could help you lose weight in the long run.
So does it work? Yes, in a word. Almost.
“The chia seeds mix with the water and your stomach acid and grow in your stomach,” confirms Czerwony. “It makes you feel fuller for longer because it takes up space, and all that soluble fibre slows down digestion.”
When your digestion slows down, your body releases blood sugar more slowly. This keeps your blood sugar from going up and down, which can make you hungry and angry.
Chia seed water’s dangers
But Czerwony says that you shouldn’t use too much chia seed water. It’s fine to do once in a while, like when you want to stop yourself from snacking in the afternoon, but it shouldn’t be seen as a key way to lose weight.
First of all, eating chia seeds isn’t a replacement for a healthy diet. It’s just a handy trick that can be used sometimes. And if you eat a lot of fibre, you should also drink a lot of water. If you don’t, you could end up with constipation, bloating, and gas, which is all pretty unpleasant digestive problems.
Czerwony says, “Too much of a good thing is too much.” “If you eat a lot of fibre but don’t drink enough water, the chia seeds will start to soak up the water in your gut, which will make your stools hard.”
How to make water from chia seeds
Czerwony says to put one or two tablespoons of chia seeds in an 8- to 10-ounce glass of water. If you’ve never eaten the seeds before, you might want to start with a smaller amount to see how your body reacts to them.
You should let the seeds soak in water for a few minutes before drinking the mixture, but don’t wait too long. Czerwony says, “You’ll have to drink it pretty quickly if you want to get it down before it starts to solidify.”
Chia seed water can be a little strange to drink, to say the least, so feel free to add lemon, lime, or anything else that makes it taste better.
Other drinks besides chia seed water
Not excited about drinking slimy stuff? You don’t have to drink chia seed water to get enough fibre without eating too many calories.
“Chia seed water is popular right now, but it doesn’t do anything for your body that you couldn’t get from eating other sources of fibre,” says Czerwony. A big salad or a bowl of healthy oatmeal will do the same thing, which is to keep you full longer than foods that don’t have a lot of fibre.
But if you really like chia, you can still get the benefits of chia seeds even if you don’t drink them in water. Here are a few more ways you can enjoy them.
- Berry Chia Seed Jam: Use blackberries, blueberries, strawberries, or raspberries to make your own tasty jam to spread on toast.
- This simple and healthy recipe for Chia and Berry Breakfast Pudding tastes almost like dessert. Want some alternative flavors? Try out different sauces.
- Morning Glory Chia Seed Muffins: Sweetened with dates and spiced with cinnamon and nutmeg, these breakfast treats are full of vegetables.