Chia seed water, which has chia seeds soaking in it, is currently trendy as a beverage and is praised for its health benefits. It has been labeled a “superfood elixir ” on social media and is included in nutritionists’ recommendations. People rave about its health benefits for digestive health, heart health, and other wellness supports. But really, is chia seed water healthy for you? Here’s a deeper dive into benefits, nutritional references, and other factors.
Nutrition References about Chia Seed Water
Chia seeds are small black or white seeds from a flowering plant called Salvia hispanica and come from Central and South America. Chia seeds can absorb water when soaked in water—they can absorb 10–12 times their weight in water. Similarly to the gel they form when they absorb water, chia seeds help chia seed water become ingested easily as a liquid.
To be useful for the following reference values, we will consider a standard portion size of chia seeds (around 1 ounce, or 28 grams):
- Calories: ~60 calories/cup chia water (using 1 tablespoon chia seeds)
- Protein: 2 grams
- Fat: 3.5 grams (of which most are healthy omega-3s)
- Carbs: 5 grams
- Fiber: 5-10 grams (depending on portion size)
- Omega-3 fatty acids: Amongst the best plant options
- Minerals: calcium, magnesium, phosphorus, iron, zinc, and manganese
- Antioxidants: caffeic acid, chlorogenic acid, kaempferol, and quercetin.
Health Benefits of Chia Seed Water
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Improved Hydration
Chia seeds can absorb up to 12 times their weight in water, thereby helping the body retain water. This makes chia seed water a great option for hydration. It promotes hydration and can be particularly valuable for athletes and those who have higher levels of physical activity, as it helps maintain hydration and electrolyte levels.
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Gut Health
Chia seeds expand 10-15 times in water, so there is a high concentration of soluble fiber in chia, and when chia seeds are soaked in water, they form a gel-like consistency. This gel-like consistency provides bulk and helps food pass through the gut, softening the stool and providing regular bowel movements. This means that chia seeds can help to avoid constipation or aid in digestive health. Chia seeds also work as prebiotics, feeding the good bacteria in your gut and enhancing gut microflora.
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Weight Management/Satiety
Chia seed water can help maintain a feeling of fullness. The combination of both the water and fibrous seeds expands in the stomach and reduces feelings of hunger, limiting the likelihood of eating larger quantities of food. This feeling of fullness can be a strong factor in calorie intake.
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Heart Health
Chia seeds contain omega-3 and omega-6 fatty acids, which are beneficial for heart health. They reduce inflammation, contributing to lower blood pressure and improved lipid profiles. Researchers have shown that a regular intake of chia seeds may lower LDL cholesterol and blood pressure, which lowers the risk of developing heart disease.
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Blood Sugar Control
Chia seeds are high in soluble fiber, which acts to reduce the absorption of carbohydrates and glucose into the bloodstream. Therefore, glucose absorption will become a delayed, continuous drip rather than a flood, which should help prevent spikes in blood sugar. Thus, the chia seeds may also help achieve improved outcomes for people with diabetes or insulin resistance. In addition, chia seeds may also improve insulin sensitivity due to their omega-3 content.
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Antioxidant Activity
Chia seeds have high antioxidant content, particularly in the forms of quercetin and chlorogenic acid. Antioxidants neutralize damaging free radicals and help lower inflammation. Antioxidant activity may lead to a lower risk of chronic disease and improved cellular health.
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Bone Health
Chia seeds are a rich source of the essential minerals calcium, magnesium, and phosphorus that are needed to maintain strong bones. They promote bone density and reduce the likelihood of osteoporosis when consumed regularly.
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Energy and Nutrients
Chia seed water can offer steady energy as it provides slow-digesting carbohydrates and protein. And, due to the wealth of vitamins and minerals, including iron, zinc, and manganese, you can rest assured that you are getting a wide-ranging source of wellness for your overall health and vitality.
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Skin Health and Detoxification
It is anxiety-reducing to drink water when we are hydrated and allow nutrients to detoxify from the body. Chia seed water allows us to drink to be hydrated. Antioxidants in the chia seed water may improve elasticity and appearance in the skin. Fibers in chia seeds help our detoxifying organs, like the liver, do the work that they need to do to eliminate waste from the body.
How to Make Chia Seed Water
Making chia seed water is simple:
- Combine 1–2 tablespoons of chia seeds in 1 cup (240 ml) of water.
- Mix well to distribute the seeds throughout the water and let it rest for a minimum of 10–15 minutes (or until a gel-like consistency is formed).
- Optional: add lemon, lime, or fruit for flavor.
- Try to consume the chia seed water quickly after attempting. If you want to save it for later, you can store it in the refrigerator for 2 hours to limit sprouting or spoilage.
Considerations and Disadvantages
Chia seed water has many benefits, but there are some important considerations to keep in mind:
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Digestive Potential
An increase in fiber intake can cause bloating, gas, or constipation, especially if you don’t drink much water. It is important to start slow and drink plenty of water when using chia seeds.
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Choking Risk
Chia seeds can expand quickly, making them a choking hazard if they are not fully hydrated prior to ingestion. Remember to soak your chia seeds prior to drinking.
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Allergies
While rare, some individuals may have an allergy to chia seeds. Symptoms can include a rash, difficulty breathing, or gastrointestinal issues. If you notice any of these symptoms or similar symptoms, discontinue use and consult your healthcare provider.
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Drug Interactions
Chia seeds may interact with drugs that control blood pressure or blood sugar due to the effects they have on blood pressure or blood sugar. If you are taking any medications that are supposed to control these matters, please consult your doctor before using chia seed water.
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Food Safety
To minimize the risk of chia seeds sprouting or the liquid spoiling, avoid letting chia seed water sit out too long at room temperature. It is recommended that you consume it within two (2) hours and refrigerate if necessary.
Who Should or Should Not Drink Chia Seed Water?
In general, it is a good option for…
- People who want something extra for hydration, fiber, and omega-3s
- People who are weight- and/or sugar-conscious
- Active people, including sports
- People Who Should Use Caution:
- People who have trouble swallowing
- People with known chia seed allergies
- People on medications for blood pressure or diabetes (check with your doctor)
Conclusion
Chia seed water is a nutrient-rich beverage that can provide health benefits such as…
better hydration, digestive benefits, appetite control, heart benefits, and antioxidant value.
Chia seed water is easy to prepare, can be relatively inexpensive, and you can flavor it to taste, drink, or add to other recipes or drinks.
As always, moderation and preparation are key. Start with small amounts by soaking well in advance, and look for digestive and/or allergic reactions. Consult your support health professional with any concerns before using a significant amount of chia seed water, especially if you have other health issues and/or take medication.
When done in conscience/moderation, chia seed water can positively contribute to your overall health and well-being.
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