Can Chia Seed Water Truly Assist You in Losing Weight?

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Is Chia Seed Water a Weight Loss Magic?

Drinking the superseed steeped in water may help prevent overeating and ultimately aid in weight loss, say supporters of the latest viral TikTok health trend.

@happyandhealthyolivia shared the health hack as part of her popular TikTok health trend series. The video, which shows how to make the alleged weight-loss beverage, has been viewed over 12.4 million times since June 28. A tablespoon of chia seeds mixed with water (optional lime) 30 minutes before meals increases feelings of fullness, she says.

In addition to antioxidants, @kanipark claims that the tiny black seeds are high in fiber, protein, and good fats. Morning chia seed water can help digestion and improve bowel movements. This is a great source of protein and is anti-inflammatory, “she writes. No one knows what it tastes like, but it doesn’t taste good. But I know I’ll be full if I drink it all because it’s so thick. “

Do Chia Seeds Work for Weight Loss?

According to FoodPrint, chia seeds are derived from the Salvia Hispanica plant and were used as a survival food by Aztec warriors.

There is no research on Chia Seed Water Truly Assist You in Losing Weight and even less on chia seeds themselves. For example, a 2015 Nutricion Hospitalaria study of 26 overweight or obese men and women found that eating 35 grams (about 3 tbsp) of chia seeds daily for 12 weeks resulted in weight loss. But the study was small and short-lived.

Still, adding chia seeds to your diet may help you lose weight. “Chia seeds are high in fiber, which can help increase satiety,” says Orlando-based RDN Tara Collingwood. They are also high in protein and fat, which are filling and may help prevent overeating, she adds. According to the USDA, 1 ounce (about 2 tbsp) of the tiny black seeds contains 4.7g protein, 10g fiber (excellent source), and 9g fat (almost exclusively good) (USDA).

Because they take longer to digest, chia seeds can help prevent hunger. A daily glass of chia seed water will not undo the effects of poor dietary choices or a caloric surplus.

What Are Chia Seeds’ Other Health Benefits?

Chia seeds provide more than just a slimming benefit.

“Chia seeds are tiny, but they are nutrient dense,” Collingwood says. Superfoods are loaded with omega-3 fatty acids (from alpha-lipoic acids or ALAs, the plant-based form of the fatty acids) and antioxidants, she says.

A previous review in the Journal of Food Science and Technology in April 2016 suggested chia seeds contain antioxidants that may protect the liver and heart, as well as help prolong life and prevent cancer. They can also help manage health conditions like type 2 diabetes, high blood pressure, and depression because they are high in fiber.

Making Chia Seed Water

Instead, Collingwood recommends soaking chia seeds for 30 minutes or until they form a “tapioca-like gel.” There’s no set ratio for chia seeds to water, but TikTok vloggers use 1 tbsp per glass.

While adding water to chia seeds won’t increase their weight loss benefits, it will make them more palatable and safer to eat. (As previously reported by Time, consuming raw superseeds in excess can cause choking.)

If you don’t like the idea of drinking chia seeds, Collingwood suggests eating them dry in salads or baking them into breads or pancakes. You can also use them to make chia seed pudding for breakfast or a snack. Collingwood suggests soaking chia seeds in milk overnight to make the latter. Add fresh fruit, nuts, and sweeteners to taste. Blogger Love and Lemons recommends 12 cups of milk to 14 cups of chia, with yummy mix-ins like cinnamon and fresh lemon or orange juice.

Is Drinking Chia Seeds Bad for Your Health?

Consume chia seeds in moderation as they are nutrient dense and high in calories and fat. According to the USDA, 2 tbsp of chia seeds contains 138 calories.

Because chia seeds are high in fiber, Collingwood advises drinking enough liquid to wash them down. This will aid digestion and prevent constipation, gas, and other digestive issues caused by too much fiber. According to the Mayo Clinic, if your diet is lacking in fiber, gradually increase your intake.

Should You Drink Chia Seed Water?

So, Chia Seed Water Truly Assist You in Losing Weight? Collingwood says chia seeds can help you lose weight when combined with mindful eating. “Chia is satiating and can help prevent ravenous hunger and eating more later in the day,” she explains.

But chia seeds aren’t a weight-loss miracle. They do not increase metabolism or burn extra calories. Also, if you eat too many of them, you may gain weight.

Adding a tablespoon to your water may help you feel fuller and prevent overeating, as well as provide other health benefits.