What is the best time to drink chia seed water: Morning or evening?
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Chia seeds are everywhere these days, and for good reason! This tiny powerhouse is packed with fibre, protein, omega-3s, antioxidants, and many other essential nutrients your body needs. Since these can help with weight loss and digestion, chia seeds have gained so much popularity among those who are health conscious. When it comes to consuming chia seeds, drinking chia seed water is one of the most simple and effective ways to promote overall health. It helps absorb nutrients and keep you hydrated. But what is the best time to sip on chia seed water? Should it be the first morning drink, or perhaps before a workout? Let us find out the ideal time to make the most of its awesome health benefits.
What are chia seeds?
Chia seeds are tiny, nutrient-rich seeds that come from the desert plant Salvia hispanica, a member of the mint family. They have gained attention due to their high content of omega-3 fatty acids, fibre, protein, and antioxidants—all of which are known to promote weight loss. These seeds can be easily added to water, smoothies, or foods to promote heart health, digestion, and overall well-being.
What is the best time to drink chia seed water?
To get the most out of chia seed water, drinking it in the morning, especially on an empty stomach, is recommended. It can kickstart your day with a high content of fibre and water, boosting metabolism that can help in weight loss.
You can also drink chia seed water before a workout. "If you sip it before a workout, it can keep you feeling full and energised, reducing the risk of feeling hungry or lazy during the workout. Both are great times to enjoy this drink and gain the advantages of chia seeds," explains nutritionist and certified diabetes educator Dr Archana Batra.
What is the worst time to drink chia seed water?
The worst time to drink chia seed water is right before bed or as an afternoon drink. Since chia seeds are high in fibre, consuming them during afternoon and evening can lead to digestive discomfort or disrupt your sleep cycle due to increased bowel activity. Additionally, drinking it right before any meal might interfere with your appetite and nutrient absorption. “To avoid these issues, enjoy chia seed water earlier in the day, ideally in the morning or before a workout, for optimal benefits,” suggests Dr Batra.
What are the benefits of chia seed water?
Drinking chia seed water is a simple yet effective way to improve your overall health. Know 9 health benefits of it:
1. Packed with omega-3 fatty acids
Chia seeds contain a high amount of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which are essential for heart health. It can help reduce the risk of heart disease by controlling high blood pressure, inflammation, and cholesterol levels, as per a study published in Food Science and Nutrition. Not only this, omega-3 fatty acids are also known to support brain health and may improve cognitive function.
2. Rich in fibre
Chia seeds are also rich in fibre, containing 11 grams of fibre in 28 grams of chia seeds. "Fibre is crucial for keeping your digestive system healthy and preventing issues like constipation or indigestion," says Dr Batra. A healthy digestive system can also help you feel fuller for longer, which can be especially beneficial if you are trying to manage your weight.
3. High protein levels
Chia seed water is one of the best plant-based protein options, which makes it good for vegetarians and vegans. The US Department of Agriculture states that 100 grams of chia seeds contain almost 16.5 grams of protein. Consuming enough protein regularly can help build muscle mass, curb hunger, and maintain a healthy weight.
4. Loaded with antioxidants
Beyond fibre and protein, chia seeds are loaded with antioxidants, which help protect your body from harmful free radicals. As per Food Science and Nutrition, antioxidants inhibit the oxidation of other molecules and protect the body from the effects of free radicals. This can help slow down the ageing process, boost your immune system, and reduce your risk of chronic diseases.
5. Contains vitamins and minerals
Chia seeds are also a good source of vitamins and minerals, including calcium, zinc, magnesium, and phosphorus, all of which are vital for bone health. "Regular intake of chia seed water can help maintain bone mineral density, contributing to stronger bones," says Dr Batra.
6. Good for weight loss
Those who are looking to shed a few kilos should drink chia seed water. The seeds expand when soaked in water, creating a gel-like substance that helps you feel full. This can curb your appetite and reduce the likelihood of overeating. Plus, chia seeds are high in protein, another nutrient that promotes satiety and supports muscle growth, helping in weight loss.
7. Controls blood sugar levels
Another benefit of drinking chia seed water is that it can help control high blood sugar levels. The fibre in chia seeds helps slow the absorption of sugar into the bloodstream, which can prevent spikes and crashes in blood sugar levels. In fact, it can also improve insulin sensitivity, according to a study published in the Journal of Functional Foods. This is particularly useful for managing or preventing type 2 diabetes.
8. Improves skin health
Yes, chia seed water can also improve skin health. The antioxidants and omega-3 fatty acids work together to reduce inflammation and protect your skin from oxidative damage, helping you get a healthy, more youthful skin tone.
9. Protects gut health
Last but not least, chia seed water supports gut health by promoting the growth of beneficial bacteria in the gut. "A healthy gut microbiome is essential for overall health, which includes your digestion, immune function, heart health, etc.," according to Dr Batra.
How to make chia seed water?
To prepare chia seed water, follow these 5 steps:
1. Mix 1 to 2 tablespoons of chia seeds into a glass of water.
2. Stir the mixture well to ensure the seeds do not clump together.
3. Allow it to sit for at least one hour, during which the chia seeds will expand and develop a gel-like texture. Ideally, you should let them soak in water overnight.
4. Once done, stir again before drinking.
5. You can add lemon juice and honey to this drink to add flavor and nutrient content, such as vitamin C.
Who should avoid chia seed water?
While chia seed water offers several health benefits, chia seed or chia seed water may not be suitable for everyone:
1. Those with allergies
If you are allergic to seeds, you should refrain from chia seed consumption in any way. It can trigger allergic reactions, including itching, swelling, or even more severe symptoms.
2. If you have digestive issues
The tough exterior of chia seeds may make it difficult for your body to break down and digest, according to a 2020 study published in the Journal of Foods. Plus, people with digestive issues, such as irritable bowel syndrome (IBS), may find that the high fibre content in chia seeds worsens the symptoms like constipation, bloating, or discomfort.
3. Diabetics
Due to their high fibre content, chia seeds can lower blood sugar levels. While this might be beneficial, it can also increase the risk of hypoglycemia, especially if you are on diabetes medication.
4. People with high blood pressure
Those with high blood pressure should also be mindful. Chia seeds contain omega-3 fatty acids, which can lower blood pressure. If you are already on blood pressure medication, combining it with chia seeds could cause your blood pressure to drop too low.
5. Those with swallowing issues
"Those with a history of swallowing difficulties or esophageal issues should also be careful, as chia seeds expand when mixed with water and can pose a choking risk," warns Dr Batra.
While drinking chia seed water is mostly safe, if you have these health concerns it is best to consult your healthcare provider before you start drinking chia seed water.
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