Is chia seed water a magic slimming potion? According to proponents of a viral TikTok health trend, drinking this superseed containing H2It may be the key to preventing overeating and ultimately being successful in losing weight.
TikTok user @happyandhealthyolivia shared the hack as part of her popular series “TikTok Health Trends That Actually Work.” The short video has been viewed more than 17.7 million times since 2021 and includes a demonstration on how to make the so-called slimming drink. “Mix 1 tablespoon (tablespoon) of chia seeds with a glass of water (optional: add lemon) and drink 30 minutes before meals,” he says, adding that the mixture increases the feeling of fullness.
Another user @kanipark claims that chia seed water has many health benefits. “Drinking chia seed water in the morning can boost your digestion and improve bowel movement,” she writes, saying it’s “great for your protein intake, heart health, bone health, blood sugar control, digestion, weight loss, and inflammation.” .” Although chia seeds are indeed full of fiber, protein, good fats, calcium, manganese, magnesium, phosphorus and antioxidants, according to data from the US Department of Agriculture (USDA), it should be noted that these claims have not been proven by scientific research. .
As for the taste, according to @kanipark, “It doesn’t taste like anything, but it doesn’t taste good either. But I know that if I drink all of this, I will be satisfied because it is very thick.”
What Does Science Say About Chia Seeds for Weight Loss?
Chia seeds come from the chia plant, according to the nonprofit FoodPrint. Salvia Spanishicaand they get their common name from Aztec warriors who used them as survival food.
There is no research on chia seed water for weight loss or much rigorous research to support the claim that chia seeds alone provide this benefit. A published animal study Food Research International He found that mice that consumed chia seeds lost more visceral fat than those who did not consume them. A review has been published Journal of Medicine and Health Sciences concluded in 2023 that chia seeds lead to “significant weight loss” when used in conjunction with a low-calorie diet, but also noted that further research with longer intervention periods is needed to determine the effectiveness and optimal dosages of chia seed supplements for effective weight management. ”
Experts agree that adding chia seeds to your weight-loss diet may have some benefits, although the research is limited. “Chia seeds are high in fiber, which can increase satiety,” says Tara Collingwood, RDN, based in Orlando, Florida. They are also a good source of protein and fat, both of 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 done by poor dietary choices or calorie excess.
What are the other health benefits of chia seeds?
You get more than just a potential weight loss benefit when you eat chia seeds.
“Chia seeds are small, but they contain more nutrients than you might think,” says Collingwood. Often called “superfoods,” these foods are packed with omega-3 fatty acids (from alpha-lipoic acids, or ALAs, the plant-based form of fatty acids), antioxidants, calcium, phosphorus, magnesium, copper, iron, and zinc. , he states.
A review published in 2023 Functional Food MagazineSfound that chia seeds contain antioxidants that may be protective for the liver and heart, extend life, and keep cancer at bay. Researchers also noted that as a plentiful source of fiber, chia may aid digestion and help manage health conditions such as type 2 diabetes, high blood pressure and depression.
How to Make Chia Seed Water?
If you still want to whip up chia seed water, Collingwood recommends soaking the seeds for 30 minutes or until they reach a “tapioca-like gel consistency.” The ratio of water to chia seeds is not set, but vloggers on TikTok use 1 tablespoon of the seeds in a typical glass (8 to 10 ounces) of water.
While mixing chia with water won’t increase the seeds’ potential weight-loss benefits, it will make them tastier, not to mention safer to eat. (Like Time As previously reported, superseeds can pose a choking risk when eaten raw alone and in large quantities.)
If you don’t like the idea of drinking chia seeds, try eating them dry on salads or putting them in baked goods like bread or pancakes, says Collingwood. You can also add them to smoothies or use them to prepare chia seed pudding for breakfast or a snack. To make the latter, Collingwood says you should mix chia seeds into your favorite type of milk and let it sit overnight. Add other mix-ins such as fresh fruit, nuts and sweeteners as desired. Blogger Love and Lemons recommends 1½ cups milk to ¼ cup chia in a chia pudding recipe, plus other flavorful mix-ins like cinnamon and fresh lemon or orange juice.
Are There Health Risks of Drinking Chia Seeds?
Chia seeds are nutrient-dense, containing a reasonable amount of calories and fat per serving, so eat them in moderation. According to the USDA, the typical serving size of chia seeds is 2 tablespoons, which works out to about 138 calories.
Additionally, because chia seeds are so high in fiber, Collingwood encourages consuming adequate amounts of water or other liquid to wash them down. This will help promote digestion and prevent constipation, gas, and other digestive problems that come from consuming too much fiber without water. If your diet is currently low in fiber, be sure to gradually increase your fiber intake as well, advises the Mayo Clinic.
Summary: Should You Try Chia Seed Water?
So, do TikTok users know anything about chia seed water for weight loss? According to Collingwood, chia seeds may help you lose weight when combined with careful, healthy eating. “Chia is filling and can help prevent excessive hunger and overeating later in the day, as long as a person is mindful of portions and pays attention to their body telling them whether they are hungry or full,” she explains.
Chia seeds are not a magic bullet for weight loss. They do not burn extra calories or increase metabolism in any way. Also, if you consume too much of these, you may gain weight.
But a tablespoon added to your water may help you stay full and prevent you from overeating, in addition to providing other nutritional benefits.