Clearly, no two individuals are alike, and the advantages of chia seeds in water could be completely different for you than they’re for me. That stated, each docs and dieticians do endorse them. “Chia seeds are high in fibre and healthy fats, with little to no starch, making them an excellent choice to help keep you full and prevent glucose and insulin spikes,” Ali Chappell, PhD, MS, RD, a PCOS professional, reproductive endocrinologist, and founding father of Lilli Well being, tells GLAMOUR.
Need to be taught extra? Forward, see all the things (else) it’s good to know, from the dietary content material to how and when to drink it, straight from docs and dieticians.
What are the dietary advantages of chia seeds?
“Chia seeds are a powerhouse of nutrients, offering a variety of health benefits,” says Alma Simmons, a registered dietitian nutritionist. “These key elements are fibre, protein, omega-3 fatty acids, minerals — calcium, magnesium, phosphorous and potassium — and antioxidants.”
Fibre
“Fibre helps to support a healthy gut microbiome, promotes regular digestion, and can lower the risk of heart disease by improving cholesterol levels and blood sugar control,” Simmons explains.
Protein
“Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. It also helps with satiety, which reduces cravings and promotes healthy weight management,” she continues.
Omega-3 fatty acids
In accordance with Simmons, omega-3 fatty acids assist scale back the chance of coronary heart illness by bettering blood circulation, decreasing blood strain, and lowering irritation. In addition they assist cognitive operate and psychological well being.
Calcium, magnesium and potassium
“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm, and potassium is important for regulating fluid balance, muscle contractions, and nerve signals,” says Simmons. “These minerals together contribute to overall physical well-being.”
Antioxidants
Lastly, antioxidants play a key position in stopping mobile harm, which may result in power illnesses like most cancers, coronary heart illness, and ageing-related situations, says Simmons. “They also support skin health and immune function.”
How and why do you profit from placing them in water?
When added to liquid, chia seeds soak up the liquid and increase, making a gel-like texture, says Supatra Tovar, PsyD, RD, a registered dietitian specialising in wholesome relationships with meals and diet.
“This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats, and chia drinks,” says Tovar. The gel formation is as a result of soluble fibre in chia seeds, which additionally aids digestion and provides meals a creamy texture with out further energy, Dr. Tovar continues.
Thus, the potential advantages of chia seeds in water might embody the next.
Improved digestion
The fibre in chia seeds provides bulk to the stool, which will help stop constipation and preserve common bowel actions, says Dr. Tovar.
Satiety
“Due to the high fibre and protein content in chia seeds, when you add them to water, a meal, or to a dessert, they may help you feel more full because they swell in liquid,” says Jennifer Beery, RD, a registered dietitian.
Blood sugar management
“Chia gel slows down the absorption of carbohydrates, which may help stabilise blood sugar levels after meals, benefiting people with insulin sensitivity or diabetes,” says Dr. Tovar. What’s extra, provides Dr. Chappell, is that they’re additionally freed from starch: “This means they have minimal impact on blood sugar and insulin levels.”
