Chia seeds are a popular addition to a variety of baked items, as well as a popular ingredient in vegan “eggs” and pudding. Chia seed water is a popular alternative beverage. They can swell when submerged in water and have such a high capacity for water absorption that they can swell to twelve times their dry size after being soaked. The final product has a gelatinous appearance with a little chew, like tiny tapioca pearls. Water made from chia seeds is becoming popular for its beneficial effects. Popularized via the Internet, chia seed water is a low-calorie drink that some individuals drink to control their hunger and aid in their weight loss efforts. A gel-like substance can be made by soaking them in liquid. This property can be put to use in puddings made with them, for example, by increasing the consistency of the pudding.
Despite their relatively small size, chia seeds are packed with healthful elements. These seeds were a common part of the Aztec and Maya diets, and for good reason, they pack a powerful nutritional punch. These have antioxidants, minerals, fiber, and omega-3 fatty acids that may help the heart, support healthy bones, and make it easier to control blood sugar. Furthermore, chia seeds can be utilized in a wide variety of dishes. I enjoy their gel-like properties in chia pudding, which I make by combining them with liquid. There is preliminary evidence that eating chia seeds can increase the blood’s “good” cholesterol-to-“bad” cholesterol ratio. There needs to be further investigation into this, though. Known for their high protein and fiber content, they are small, black-and-white seeds. They are harvested from a plant called Salvia hispanica.
What are the positive effects of chia seeds on one’s health?
The potential of these seeds to stimulate sensations of fullness is primarily responsible for the increased attention that they have received to weight loss. This is because of their extraordinary capability of them to absorb liquid. Additionally, they are capable of absorbing more than just the water in your glass. There has been no research conducted on the particular health advantages of consuming them with water. The following health advantages have been discovered for drinking chia seeds and water separately. However, it is possible that consuming chia seed water will have these same benefits.
When you drink water containing them, the seeds will proceed to swell and grow in your stomach because they will absorb water and the liquids produced by your stomach. In addition, the soluble fiber found in chia seeds helps to slow down the digestive process, which in turn helps you feel fuller for a longer period. This helps minimize the amount of food you want to eat since it takes up space in your stomach. As a consequence of this, the satiating quality of chia seed water can assist in the prevention of hunger and the reduction of overall calorie consumption, both of which contribute to weight loss. There is presently no study being conducted on the possible weight reduction advantages of drinking water made from chia seeds and the benefits that have been reported are anecdotal only. Therefore, there is a need for additional investigation.
Following are the positive effects of chia seeds
Excellent nutrition
Small seeds of the Salvia hispanica L. plant, known as chia, can be either black or white. It is generally agreed that they originated in Central America.
The Aztecs and the Mayas consumed the seeds, and they were also utilized in medicine, rituals, and beauty products. These days, they are a popular food item in many parts of the world. Chia seeds were revered by ancient cultures for their nutritional value, and this sentiment has been corroborated by scientific research. They are packed with nutrition despite their diminutive size. They are a great source of fiber, proteins, omega-3 fatty acids, and many other micronutrients.
Rich in antioxidants
In addition to this, they are an outstanding source of antioxidants. Antioxidants not only prevent the delicate fats found in them from becoming rancid but they also have a positive impact on human wellness by neutralizing reactive molecules known as free radicals. If free radicals are allowed to accumulate in the body, they are capable of causing injury to cell compounds. Damage caused by free radicals, for instance, has been linked to aging as well as diseases such as cancer. They includes a variety of different types of antioxidants, some of which are caffeic acid, quercetin, and kaempferol. All of these have the potential to have anticancer benefits, in addition to their potential to safeguard your heart and liver. For instance, there is some evidence that chlorogenic acid can help decrease hypertension, whereas caffeic acid has anti-inflammatory actions.
Possible aid in weight reduction
Chia seeds include fiber, which could help with weight loss. Although studies on the topic are conflicting, there is some evidence that a high-fiber diet can help people maintain a healthy weight. However, research into the efficacy of chia seeds for weight loss has yielded conflicting findings. No changes were seen in body composition or health indicators like cardiovascular disease or inflammation markers after taking 50 grams of chia seed capsules daily for twelve weeks in a 2009 trial of Ninety overweight persons.
While consuming a low-calorie diet, those who consumed chia seeds every day lost considerably more weight than those who took a placebo, according to a 6-month trial including 77 adults who were overweight or obese and had type 2 diabetes. While chia seeds probably won’t do much to assist you in shedding pounds on their own, they could be a valuable part of a healthy diet.
Potentially reduces cardiovascular disease risk
A lower risk of heart disease may result from eating chia seeds since they are rich in fiber and omega-3 fatty acids. Chia seeds are an excellent source of soluble fiber that can help reduce total and LDL (bad) cholesterol levels. As a result, you may be less likely to develop cardiac problems. Chia seeds have been proven to reduce them in several rat studies. Hypertension is a major risk factor for cardiovascular disease, but a small number of human studies have shown that taking chia seed supplements considerably lowers blood pressure. More studies are needed to determine the exact effects of chia seeds on the heart, but preliminary findings suggest that they may have positive effects. The fiber and ALA in chia seeds may help lessen the danger of cardiovascular disease. Additional studies involving humans are required, though.
Provide a plethora of essential bone nutrients
The ALA and calcium content of chia seeds is exceptionally high. Research has connected increased bone mineral density to the consumption of all of these nutrients. Increased bone density is a measure of bone strength, and numerous randomized trials have shown that keeping adequate levels of these nutrients is crucial. Furthermore, chia seeds’ ALA content may have positive effects on bone health. Consumption of this nutrient has been linked to higher bone mineral density in controlled studies. Hence, it is plausible that consuming chia seeds continuously can aid in bone health. Bone mineral content was shown to be higher in rats fed chia seeds regularly for roughly 13 months compared to rats fed a placebo. The authors postulated that ALA might be responsible for this positive effect. Ultimately, more studies involving humans are required.
May lower blood glucose concentrations
Possible aid in blood sugar control from eating chia seeds may be attributable to the high fiber and other healthful substances they contain. High glucose levels are a common symptom of diabetes. Several consequences, including heart disease, are linked to elevated fasting blood sugar concentrations. There is encouraging evidence from animal research suggesting that chia seeds can increase insulin sensitivity. People can maintain steady blood sugar levels after eating. Although human research is limited, some earlier trials have shown encouraging outcomes.
In particular, studies conducted in 2010 and 2013 found that the consumption of bread with chia seeds mitigated the post-meal increases in blood sugar among normal individuals. However, a greater investigation into the link between these healthy seeds and blood sugar control is warranted. Chia seeds have shown promise in animal trials for assisting with glucose control, but research efforts are needed to confirm these findings.
Simple to include in one’s daily diet
It takes very little effort to add chia seeds to your daily diet. Because of their mild flavor, they can be used in almost any dish.
They are a convenient addition to recipes because they don’t need to be ground, cooked, or otherwise prepared. Raw, in juice, or blended into a smoothie, a baked product, or a bowl of oatmeal are all acceptable ways to consume them. You may also use them as a topping for things like yogurt, veggies, and rice. They can be used to thicken sauces or in place of eggs due to their high absorption capacity. Moreover, they can be transformed into a gel by adding water. It would seem that the seeds are safe to eat. But if you aren’t used to a high-fiber diet, consuming a large number of seeds at once may cause gas and bowel changes in your digestive tract.
The Bottom Line
Nutrients, omega-3 fat, vitamins, and fiber-rich chia seeds require little time and effort to prepare. Research suggests they help with everything from losing weight to decreasing your chance of developing cardiovascular disease. Additional human studies are required, though, before any decisions can be made. There may be health benefits to eating chia seeds, so you should give them some thought. Smoothies, oatmeal, yogurt, baked products, and more all benefit from their inclusion. In most cases, eating chia seeds won’t hurt you. Having an allergy to chia seeds is possible, although rather unusual. People can be sensitive to chia seeds for the same reasons they can’t eat other seeds or nuts like sesame or hazelnuts, according to a 2019 study. This could cause cross-sensitization in some people. However, the precise number of people that are impacted remains unknown.
A person who begins experiencing unusual symptoms after taking the seeds should immediately cease doing so and consult a medical professional. They are a healthy addition to any diet. They contain many beneficial nutrients, including fiber and polyunsaturated fatty acids. They have been linked in certain studies to improved lipid profiles (decreased triglycerides, total, and LDL cholesterol, and increased good (HDL) cholesterol). More study is needed to verify the results. Chia seeds are versatile and can be added to many different dishes in their raw form. Chia seeds can also be used in place of eggs while baking. Many chia seed recipes are available on the internet. There is no scientific information on the health impacts of chia seed water, even though both chia seeds and water have their advantages.
Sirisha B