by Is chia seed water a magic potion for weight loss? According to proponents of a viral health trend on TikTok, drinking this H-infused super seed2Or it may be the key to avoiding overeating and ultimately achieving weight loss.
TikTok user @happyandhealthyolivia shared the hack as part of her popular “TikTok Health Trends That Really Work” series. The short video has been viewed more than 17.7 million times since 2021 and includes a demonstration on how to prepare the supposed weight loss drink. “Simply combine 1 tablespoon (tbsp) of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” she says, adding that the mixture increases feelings of satiety.
Another user, @kanipark, claims that chia seed water has several health benefits. “Drinking chia seed water in the morning can stimulate digestion and improve bowel movement,” he writes, calling it “excellent for protein intake, heart health, bone health, blood sugar control.” blood, digestion, weight loss and inflammation. .” It should be noted that these claims are not supported by scientific research, although chia seeds are full of fiber, protein, good fats, calcium, manganese, magnesium, phosphorus and antioxidants, according to data from the United States Department of Agriculture (USDA). . .
As for the taste, according to @kanipark, “it doesn’t really taste like anything, but it doesn’t taste good either. But if I drink this whole thing I know I will feel full because it is so thick.”
What does science say about chia seeds for weight loss?
According to the nonprofit organization FoodPrint, chia seeds come from the chia plant, Hispanic Savilaand they got their common name from Aztec warriors, who used them as survival food.
There is no research on chia seed water for weight loss, nor much rigorous research to support the claim that chia seeds alone provide this benefit. An animal study published in International food research He found that rats that consumed chia seeds lost more visceral fat than those that did not. A review published in the Journal of Medical and Health Sciences in 2023 concluded that chia seeds along with a low-calorie diet led to “significant weight loss,” but also noted that more research with longer intervention periods was needed to establish the effectiveness and optimal doses of supplementation. with chia seeds for effective weight control. “
Experts agree that, while research is limited, there may be some merit to adding chia seeds to your diet for weight loss. “Chia seeds are high in fiber, which can increase satiety,” says Tara Collingwood, RDN, who resides in Orlando, Florida. They’re also a good source of protein and fat, which are filling and can prevent overeating, she notes. Just 1 ounce (about 2 tablespoons) of small black seeds contains 4.7 grams (g) of protein, 10 g of fiber (an excellent source), and 9 g of fat (almost exclusively the good kind), according to the USDA.
“Bottom line: Chia seeds may prevent hunger because they take longer to digest,” says Collingwood. On the other hand, a glass of chia seed water a day will not undo the damage of a poor diet or a caloric surplus.
What are other health benefits of chia seeds?
When you eat chia seeds, you get more than just a potential weight loss benefit.
“Chia seeds are small, but they pack more nutrients than you think,” says Collingwood. Often called a “superfood,” they are packed with omega-3 fatty acids (alpha lipoic acids or ALA, the plant form of fatty acids), antioxidants, calcium, phosphorus, magnesium, copper, iron and zinc. , she points out.
A 2023 review, published in the Functional Food Magazineyes, discovered that chia seeds contain antioxidants that can protect the liver and heart, and may extend longevity and keep cancer at bay. Researchers also noted that as an abundant source of fiber, chia can help digestion and manage health conditions such as type 2 diabetes, high blood pressure and depression.
How do you make chia seed water?
If you still want to make chia seed water, Collingwood suggests soaking the seeds in water for 30 minutes or until they reach a “tapioca-like gel consistency.” There is no set ratio of water to chia seeds, but vloggers on TikTok use 1 tablespoon of seeds to a typical glass (8 to 10 ounces) of water.
While mixing chia with water won’t improve the potential weight loss benefits of the seeds, it will make them more palatable, not to mention safer to eat. (As Time As previously reported, super seeds can pose a choking hazard when eaten alone, raw and in excess.)
If you don’t like the idea of drinking chia seeds, try eating them dried on top of salads or putting them in baked goods, like breads or pancakes, suggests Collingwood. You can also add them to smoothies or use them to make chia seed pudding for breakfast or snack. To do the latter, simply mix chia seeds with your favorite type of milk and let them sit overnight, says Collingwood. Add other mix-ins like fresh fruit, nuts, and sweetener as desired. In a chia pudding recipe, blogger Love and Lemons recommends 1½ cups of milk to ¼ cup chia, plus other delicious blends, like cinnamon and fresh lemon or orange juice.
Are there any health risks when drinking chia seeds?
Because chia seeds are nutrient-dense with a decent amount of calories and fat per serving, eat them in moderation. A typical serving size of chia seeds is 2 tablespoons, which adds up to about 138 calories, according to the USDA.
Additionally, because chia seeds are high in fiber, Collingwood recommends consuming enough water or other liquid to drink them. This will help promote digestion and prevent constipation, gas, and other digestive problems associated with consuming too much fiber without water. If your diet is currently low in fiber, be sure to gradually increase your intake as well, advises the Mayo Clinic.
Conclusion: Should you try chia seed water?
So are TikTokers right when it comes to chia seed water for weight loss? According to Collingwood, when combined with healthy, mindful eating, chia seeds can help you lose weight. “Chia is filling and can help prevent ravenous hunger and eat more throughout the day, as long as someone is conscious of portions and pays attention to their body telling them whether they are hungry or full,” she explains.
Chia seeds are not a magic solution to losing weight. They do not burn extra calories or increase metabolism in any way. Plus, if you consume too many, you may gain weight.
But adding a tablespoon to your water can help you feel full and keep you from eating more, plus it offers other nutritional benefits.
