Chia seeds are superfoods loaded with antioxidants, fiber, protein, and omega-3 fatty acids. Drinking chia seed water has risen in popularity as a nutritious drink, as health claims tout its many benefits. But are chia seeds mixed with water as healthy as they seem?
This article assesses the health benefits of drinking chia seed water and common misconceptions about this popular practice.
[signup]
What Is Chia Seed Water?
As the name implies, chia seed water contains water mixed with chia seeds.
Ingredients and Preparation
To prepare chia seed water, mix 1-2 tablespoons of chia seeds in 8-10 ounces of water. Flavor the mixture with lemon, lime, or other ingredients if you’d like. Soak the seeds in water for several minutes before drinking it. If you wait too long, the mixture begins to solidify, though you can also consume it in its gel form.
Nutritional Profile of Chia Seeds
The nutritional profile of 1 ounce (about 2.5 tablespoons) of chia seeds is as follows:
- Calories: 138
- Protein: 5 grams
- Heart-healthy fats: 9 grams
- Carbohydrates: 12 grams
- Fiber: 10 grams
- Micronutrients (vitamins and minerals): B vitamins, calcium, iron, magnesium, phosphorus, potassium, zinc, and selenium
Key nutrients present in chia seeds include fiber, protein, omega-3 fatty acids, and antioxidants. The protein in chia seeds is considered a complete protein, meaning it provides all nine essential amino acids our bodies need from foods because it can’t make itself.
Claimed Health Benefits of Chia Seed Water & Scientific Research
Chia seed water offers the following health benefits and more:
Hydration
Chia seeds help the body retain water as they soak up water and promote fluid balance. In fact, researchers found that chia seed gel is an effective high-energy sports gel that supports electrolyte balance, sports performance, and hydration.
Digestive Health
Chia seeds are loaded with fiber, which promotes enhanced digestive health and regularity. Researchers found that fiber in chia seeds optimizes stool movement and improves stool bulkiness, reducing constipation and maximizing overall digestive well-being.
Weight Management
The fiber, protein, and heart-healthy fats in chia seeds and the fluid content of chia seed water help promote satiety and appetite control. Therefore, it’s no surprise that studies show ingesting chia seeds for 12 weeks promotes significant reductions in body weight, waist circumference, and the risk of obesity.
Overall Health
The vital nutrients in chia seeds provide an array of overall health benefits. Studies suggest that consuming chia seeds is highly beneficial for reducing blood pressure, cholesterol, heart disease, cancer, constipation, and overall chronic disease risks, as well as improving blood sugar, bone health, anxiety, and depression (mental health).
Energy Boost
Chia seeds provide a sustained energy release due to the carbohydrate, protein, fiber, fat, vitamin, and overall nutrient content of these superfoods and their ability to stabilize blood sugar levels.
Heart Health
The fiber and omega-3 content of chia seeds supports optimal cardiovascular health. In fact, researchers found that consuming chia seeds reduces the risk of a heart attack, stroke, high blood pressure, high triglycerides, high cholesterol, and blood clotting while enhancing heart-
healthy high-density lipoprotein (HDL) cholesterol.
Common Myths and Misconceptions
The following are common myths and misconceptions regarding chia seed water:
Chia Seed Water as a Miracle Weight Loss Drink
While chia seed water supports weight loss, it’s not a miracle drink. Studies show it enhances weight loss when combined with a healthy diet and regular exercise plan. But it isn’t an obesity cure or guaranteed weight loss solution.
Chia Seeds as a Complete Nutritional Supplement
Chia seed supplementation, including chia seed water, is vital in maintaining a balanced diet and optimal nutritional intake. However, chia seeds don’t contain all the essential nutrients, so balance is critical.
Healthcare providers often recommend additional dietary supplements, including multivitamin supplementation, to meet all essential nutrient needs.
Overhydration and Chia Seeds
Because drinking chia seed water can improve hydration, overhydration and chia seeds are concerns among potential chia seed water drinkers. However, overhydration is uncommon, typically affecting people with kidney issues that prevent the body from excreting excess water.
What Chia Seed Water Doesn't Do
While chia seed water offers numerous potential health benefits, it doesn’t replace medical treatments in curing chronic diseases. Chia water helps reduce the risk of chronic disease or better manage chronic disease. Still, chia seed water isn’t a magic bullet as a medical cure — or a substitute for conventional medical care. Patients with chronic diseases should continue seeing their providers.
Potential Risks and Side Effects
Potential drawbacks and side effects associated with chia seed water include:
Digestive Issues
When consumed in large amounts, particularly if you add more chia seeds to water than what’s recommended (greater than 1-2 tablespoons in 8-10 ounces of water), chia seed water could cause gas, bloating, constipation, or other gastrointestinal issues.
Allergic Reactions
Some people are allergic to chia seeds. This may lead to dermatitis, itching, hives, rash, swelling, shortness of breath, dizziness, and even anaphylaxis. It’s important to identify any potential allergic reactions after consuming chia seeds or chia water and undergo allergy testing to diagnose and manage allergy symptoms effectively.
Choking Hazard
Because chia seeds expand in water, they may become a choking hazard—particularly for young children. To avoid dangerous situations, be mindful of choking when drinking or eating chia seeds. Eat chia seeds slowly and avoid mixing too many in water before consumption.
How to Incorporate Chia Seed Water Into Your Diet
Incorporating chia seed water into a daily meal plan is quite simple.
Serving Suggestions
To serve chia seed water, mix 1-2 tablespoons of seeds in 8-10 ounces and drink it before it solidifies. To maximize palatability, add lemon, lime, fruit chunks, vanilla, cinnamon, or other flavorings of your choice. You can also mix chia seeds in milk with honey or other flavorings to create a nutrient-rich protein shake.
To make chia seed gel, mix 1/4 cup of chia seeds in a cup of juice, milk, or water. Stir and cover the mixture. Wait 15-20 minutes until it becomes a soft gelatin. Flavor the gelatin, use it as a sports gel, or replace eggs with chia gel in your favorite recipes.
Daily Intake Recommendations
More isn’t always better when drinking chia water, particularly if you’re not accustomed to a high-fiber diet. Gradually increase chia seed water in your diet to avoid bothersome gastrointestinal symptoms.
Consuming 1-2 ounces (2.5-5 tablespoons) of chia seeds daily comes close to meeting daily fiber recommendations of 25-30 grams per day without the risk of gastrointestinal (GI) issues. Slowly, however, consume this amount of chia seeds or chia water.
Pairing with Other Nutrient-Rich Foods
Pair chia water or seeds with other nutrient-dense foods to optimize the nutritional value of a healthy meal plan. Add chia seeds to kombucha, granola, soups, protein bars, oatmeal, whole-grain cereals, salads, juices, milk, smoothies, yogurt, pancakes, omelets, or other favorite foods.
Make a chia seed pudding recipe by combining chia seeds with plant milk and cinnamon, vanilla, or other flavorings.
Comparing Chia Seed Water to Other Hydration Drinks
Compare chia seed water to the following other hydration drinks:
Versus Plain Water
While plain water is an excellent way to support hydration, chia seed water contains electrolytes, fiber, carbohydrates, protein, and healthy fats — making it a more nutritious, energizing option than regular water.
Versus Sports Drinks
Sports drinks are a source of fluids and electrolytes, but many also contain food dyes, added sugar, and other not-so-healthy additives. Therefore, chia seed water is the better, more natural alternative.
Versus Other Seed Waters (e.g., Flaxseed Water)
While other seed waters, such as flaxseed water, are nutritious alternatives to chia seed water, chia seeds provide unique, essential nutrients, particularly because of their fiber, complete protein, and omega-3 fatty acid content. Chia seeds are typically more bland — meaning you can easily flavor chia seed water to match your taste preferences.
[signup]
Key Takeaways
- Studies show that chia seed water provides an array of health perks, including healthy weight management, reduced disease risk factors, enhanced mental health, optimal energy, hydration, heart health, blood sugar control, bone density, and gastrointestinal health.
- However, some people are allergic to chia seeds, and consuming too many at once can cause gas, bloating, and other unpleasant GI symptoms. Chia seeds may also be a choking hazard to some extent, and drinking chia seed water isn’t a surefire way to lose weight.
- Consuming chia seed water or eating chia seeds as part of a heart-healthy diet and exercise program offers numerous nutritional and overall health benefits.
- Including chia seed water in your daily routine can boost satiety, weight loss, GI function, hydration, electrolyte balance, heart health, bone health, and overall physical and mental well-being.
%201.svg){kind=logo}
