7 Health Benefits of Chia Seeds {All Your Questions Answered}

Have you noticed how many people now drink chia seed water for weight loss? Are the health benefits of chia seeds worth the buzz?

What are the benefits of drinking chia seed water at night, or what is actually the best time to drink chia seeds for weight loss? If at all, does it work?

These are some of the questions I asked myself when I realized that most foods and drinks for weight loss such as chia seed water, overnight oats, and homemade breakfast bowls, included chia seeds.

When I started paying more attention, I also found that many people on TikTok were raving about how drinking chia seed water has helped them lose weight, increase energy levels, and improve digestion!

I became more curious about how these tiny seeds could do so many incredible things to one’s health. I further discovered that chia seeds did wonders for people trying to lose weight or eat healthier.

It is fascinating how much you notice when you pay more attention! I found that chia seed puddings, smoothies, and breakfast bowls were some of the many ways you could eat chia seeds and reap the many health benefits.

So, I asked myself again. What are the general benefits of chia seeds, and are there any extra benefits to drinking chia seed water at night?

This is what I found.

• Chia seeds are full of nutritional goodness and can help promote better digestion, improve heart health, reduce inflammation, and support weight management!
• Chia seeds are rich in protein, Omega-3 fatty acids, and antioxidants.
• Just one tablespoon of chia seeds can provide an impressive amount of dietary fiber, calcium, phosphorus, magnesium, manganese, and zinc.
• Chia seeds are also known to be low-calorie, sugar-free, and gluten-free, making them one of the best 32 foods for weight loss.

Everything You Need To Know About Chia Seeds

What are chia seeds?

In Spanish, the chian translates to oily, which is unsurprising because chia seeds are loaded with omega-3 fatty acids.

These amazing little superfoods are native to Central America and come from the stunning Salvia Hispanica plant.

Chia seeds come in two types—black and white.

Although they have only become popular as a weight loss food in recent years, their history dates back to 5,500 years.

According to a review published in the Journal of Food Science and Technology, the Mayan and Aztec people used chia seeds as food and traditional medicine, and in the pre-Columbian era, chia seeds were as popular as beans.

Health Benefits of Chia Seeds

Chia seeds are an incredibly nutrient-dense food that offers a wide range of health benefits. Drinking chia seed water at night can curb hunger, boost energy, and reduce inflammation. 

1. Chia seed water can help you lose weight

Chia seeds are a weight-loss superfood because they contain high amounts of insoluble fiber (a type of fiber that does not dissolve in water).

Foods rich in this type of fiber have been scientifically proven to reduce how much food you eat and also suppress appetite.

According to a study that observed the effect of 3 different foods- high-fiber cereal, low-fiber cereal, and white bread, a serving of 33g of insoluble fiber suppressed appetite and helped the group avoid overeating.

Since chia seeds are super high in fiber, they will help you lose weight faster by suppressing your appetite and keeping you feeling full on fewer calories.

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2. Chia seeds can help improve digestion

Chia seeds can help improve your digestion due to their high fiber content. Chia seeds are high in soluble and insoluble fiber, and this can help stimulate bowel movements and reduce constipation.

The fiber in chia seeds can also help increase the number of beneficial bacteria in your gut and boost digestive health and your immune system.

3. Chia seed water can help reduce inflammation

Chia seeds are an excellent source of anti-inflammatory nutrients such as omega-3 fatty acids, dietary fiber, and antioxidants.

Studies show that omega-3 fatty acids can help reduce inflammation, which causes many diseases and health conditions.

The omega-3 fatty acids in chia seeds can reduce the production of substances that cause inflammation.

On the other hand, dietary fiber found in chia seeds can help lower blood sugar levels- high blood sugar levels can trigger inflammation.

Chia seeds are also high in magnesium, which helps relax the arteries and can help reduce the risk of hypertension.

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4. Chia seeds can lower or stabilize blood sugar levels

Chia seed water has the potential to slow down the movement of glucose into your bloodstream. Chia seeds have an excellent carb-to-protein ratio which slows down digestion and keeps your blood sugar levels steady.

When mixed with water, chia seeds turn into a gel and, when consumed, will help slow down digestion and give you a slow energy release.

Additionally, the fiber from the chia seeds can help slow down the absorption of sugar, so it takes longer to enter your bloodstream. Eating chia seeds can also help reduce cravings for sweet foods.

5. Chia seeds can help boost bone strength

Chia seeds are a good source of calcium and can help strengthen your bones. You can get 17% of your recommended daily serving of calcium just from 1 ounce of chia seeds!

Calcium is essential for bone health, which is why it is important to eat foods rich in calcium. Drinking chia seed water can help increase bone density and reduce the risk of osteoporosis.

Chia seeds are also high in phosphorus, which helps absorb calcium and helps keep your bones strong and healthy.

6. Chia seed water can boost energy

Another benefit of drinking chia seed water at night is that it can help give you a natural energy boost. Chia seeds are a great source of healthy carbohydrates, so they can help you get quick, long-lasting energy.

The omega-3 fatty acids in chia seeds can also help reduce fatigue and increase alertness.

7. Chia seed water is a superfood for fabulous skin

Chia seed water can also improve the health of your skin. The omega-3 fatty acids help to fight inflammation, redness, acne, and wrinkles.

The antioxidants in chia seeds can also help keep your skin healthy and protect it from environmental stressors like pollution and sunlight.

How to Eat Chia Seeds for Weight Loss

Protein and fiber are two of the most important nutrients for weight loss because they help beat hunger and fill you up for longer.

Incorporating protein and fiber-rich chia seeds into your meals or snacks can be an effective way to jumpstart your weight loss journey.

You can add chia seeds to oatmeal, salads, smoothies, yogurt, and baked goods.

You can also snack on chia seeds by mixing them with a flavorful liquid, such as homemade fruit juice or nut milk.

While you can add them to just about anything, it is not advisable to eat dry chia seeds because they can pose a few risks if not consumed properly.

Eating dry Chia Seeds can lead to choking or stomach discomfort because they expand after absorbing water.

How much chia seeds per day to lose weight?

The recommended amount of chia seeds per day to promote weight loss is 1-2 tablespoons.

How to Use Chia Seeds in Water for Weight Loss

One of the simplest methods of using chia seeds for weight loss is to add one or two tablespoons to a glass of water.

Stir for a few seconds to activate the seeds, then let the chia seeds settle.

You should wait at least twenty minutes after adding the chia to water before drinking to give the seeds enough time to expand.

Best Time to Drink Chia Seeds for Weight Loss

The best time to drink chia seeds for weight loss is early in the morning on an empty stomach. Doing this will help you feel for longer and stop you from overeating and snacking on unhealthy foods.

If you cannot drink chia seed water first thing in the morning, you can still drink chia seed water for weight loss 30 minutes before a meal to suppress your appetite.

Can I drink chia seeds before bed to lose weight? What are the benefits of drinking chia seed water at night?

Drinking chia seeds before bed may be a beneficial habit for weight loss. Studies have also shown that the combination of chia seeds and water can significantly reduce hunger levels throughout the night.

Chia Seeds Side Effects

Chia seeds are generally safe for most people, but it’s still essential to follow the recommended dosage and not eat too many.

Too much chia per day may cause digestive problems and interfere with the absorption of certain medications.

You can experiment with the servings to determine what works for you, as long as you don’t exceed the recommended two tablespoons per day of chia seeds for weight loss.

How to make chia seed water

Chia seed water is an easy drink to make at home. All you need is chia seeds, water, and a bit of lemon or lime to enhance the flavor.

Ingredients

• 1 tbsp. chia seeds
• 3 cups cold water
• 1 tbsp. lime or lemon juice

Method

1. Combine one tablespoon of chia seeds with three cups of cold water and one tablespoon of lemon. Stir for a few seconds.
2. Let the mixture sit for at least 30 minutes, or overnight if you prefer, and stir occasionally.
3. Enjoy your chia seed water cold or warm.

Final thoughts on chia seed water for weight loss

Chia seed water is quickly becoming a popular, healthy, and effective way to shed extra body fat. Chia seeds are high in fiber, protein, calcium, manganese, magnesium, phosphorous, and zinc, and low in saturated fat, cholesterol, and sodium.

Chia seeds are also loaded with heart-supporting omega-3 fatty acids.  Omega-3 fatty acids are essential to help control blood sugar levels, reduce cravings, and regulate digestion.

Making chia seed water is easy and works best on an empty stomach in the morning, although it can also be enjoyed any time of day and added to salads, soups, oatmeal, and smoothies.

Plus, chia seeds give you energy. With chia seed water, you won’t need coffee or energy drinks to keep you going throughout the day.

Lastly, it’s important to remember that chia should not be used as a meal replacement and should be an addition to a healthy and balanced diet.

References

Motyka, S., Koc, K., Ekiert, H., Blicharska, E., Czarnek, K., & Szopa, A. (2022). The Current State of Knowledge on Salvia hispanica and Salviae hispanicae semen (Chia Seeds). Molecules, 27(4), 1207. https://doi.org/10.3390/molecules27041207

Rania Abou Samra, G Harvey Anderson, Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men, The American Journal of Clinical Nutrition, Volume 86, Issue 4, October 2007, Pages 972–979,

Gammone, M. A., Riccioni, G., Parrinello, G., & D’Orazio, N. (2018). Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients, 11(1), 46. https://doi.org/10.3390/nu11010046