Adding chia seeds to your weight loss diet can have some benefits. According to supporters of TikTok’s newest viral health trend, eating the H2O-soaked super seeds could be the key to preventing overeating and ultimately losing weight.
TikTok user “happyandhealthyolivia” shared the health hack as part of her popular series “Health Trends on TikTok that really work”.
Since June 28, this short video has been viewed more than 12.4 million times and includes a demonstration of how to make a drink for supposed weight loss. “Simply mix 1 tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” she says, in addition to explaining that they increase the feeling of fullness.
“Drinking water with chia seeds in the morning can improve digestion and bowel movements. Great for protein intake, heart health, bone health, blood sugar control, digestion, weight loss, and inflammation,” she writes. “It doesn’t really look like anything, but it’s not tasty either. But if I drink the whole thing, I know what’s in it because it’s very thick.”
What does science say about chia seeds for weight loss?
According to the nonprofit organization FoodPrint, chia seeds come from the chia plant, Salvia Hispanica, and they get their name from Aztec warriors who used them as survival food.
There is no research on the use of chia seed water for weight loss, and even for chia seeds alone, there are no rigorous studies that suggest they provide this benefit. For example, a small Brazilian study published in 2015 in Nutricion Hospitalaria involving 26 overweight or obese men and women found that daily consumption of 35 grams (about 3 tablespoons) of chia seeds for 12 weeks resulted in weight loss. However, the study was small and short-term.
Nevertheless, adding chia seeds to a weight-loss diet may have some benefits. “Chia seeds are rich in fiber, which helps to increase the feeling of fullness,” says nutritionist Tara Collingwood. She also notes that they are a good source of protein and fat, which satiate the body and can prevent overeating. According to the US Department of Agriculture, just 2 tablespoons of the tiny black seeds contain 4.7 g of protein, 10 g of fiber (an excellent source), and 9 g of fat (almost exclusively good).
“Bottom line: chia seeds can prevent hunger because they take longer to digest.” However, a daily glass of water with chia seeds will not eliminate the damage from a poor diet or excess calories.
What are the other health benefits of chia seeds?
When you eat chia seeds, you get more than the ability to lose weight.
“Chia seeds are tiny, but they contain more nutrients than you think,” says Collingwood. Often referred to as “superfoods,” they contain omega-3 fatty acids (from alpha-lipoic acids or ALA, a plant-based form of fatty acids), antioxidants, calcium, phosphorus, magnesium, copper, iron, and zinc. – she notes.
A previous review published in April 2016 in the Journal of Food Science and Technology suggested that chia seeds contain antioxidants that can protect the liver and heart, extend life, and prevent cancer. The researchers also noted that as an abundant source of fiber, they can aid digestion and help manage diseases such as type 2 diabetes, high blood pressure, and depression.
How to make chia seed water? If you still want to whip up water with chia seeds, Collingwood suggests soaking them in water for 30 minutes or until they are “the consistency of a tapioca-like gel.” There is no set ratio between water and chia seeds, but vloggers on TikTok use 1 tablespoon of seeds in a regular glass of water.
While mixing chia with water won’t enhance the potential weight loss benefits of the seeds, it will make them taste better, not to mention safer to eat. (As Time previously reported, super seeds can cause choking if eaten alone in raw form and in excess.)
If you don’t like drinking chia seeds, try eating them dry on top of salads or adding them to baked goods, such as bread or pancakes, Collingwood advises. “You can also add them to smoothies or use them to whip up a chia seed pudding for breakfast or a snack. To make the latter, simply mix chia seeds with your favorite milk and leave overnight, says Collingwood. Add other mixtures, such as fresh fruit, nuts, and sweetener, if desired. In one recipe for chia pudding, blogger Love and Lemons recommends 1 ½ cups of milk to ¼ cup of chia, as well as other delicious blends such as cinnamon and fresh lemon or orange juice.
Are there any health risks to eating chia seeds?
Since chia seeds are rich in nutrients and contain a decent amount of calories and fat per serving, eat them in moderation. According to the U.S. Department of Agriculture, a typical serving size of chia seeds is 2 tablespoons, which contains about 138 calories.
In addition, since chia seeds are very rich in fiber, Collingwood recommends drinking enough water or other liquid to wash them down. This will help improve digestion and avoid constipation, gas, and other digestive problems associated with consuming too much fiber without water. If your diet is low in fiber, remember to also gradually increase your fiber intake, according to the Mayo Clinic.
Bottom line: is chia seed water worth trying?
So, is TikToker really counting on anything by drinking chia seed water for weight loss? According to Collingwood, when combined with a mindful and healthy diet, chia seeds can help you lose weight. “Chia is satiating and can help prevent hunger and snacking later in the day if one is mindful of portions and pays attention to their body, telling them if they are hungry or full,” she explains.
But chia seeds are not a magic weight-loss tool. They do not burn extra calories or increase metabolism in any way. In addition, if you consume too many of them, you may gain weight instead.
However, adding a tablespoon to your water can help keep you full and prevent you from eating more – in addition to other health benefits.