© Moira Hammes
What's the deal with the hype around chia water?
September 24, 2024
Moira Hammes
Chia water, also known as "tadpole water," is said to aid in weight loss. It is promoted by various diet advisors and influencers. But how effective is it really? And what do health experts say?
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Chia seeds have established themselves as a so-called "superfood" due to their nutrient content. Although there is no official definition for this term, superfoods are generally understood to be foods that offer potential health benefits due to their nutrient composition.
Due to the pronounced swelling ability of chia – the seeds can absorb about 27 times their weight in liquid – adding water creates a gel-like substance after a short time, which is attributed with weight-reducing properties when consumed.
The seeds, about two millimeters in size, come from Salvia hispanica, a blue-violet flowering plant native mainly to Central and South America. The plant is now also grown in Asia and Australia. The name "chia" can be translated as “strong” and also “oily,” which hints at one of its main components.
The seeds are characterized by a complex nutrient composition. In addition to fats, particularly omega-3 fatty acids, they contain fiber, proteins, minerals, antioxidants, and vitamins.
With a proportion of about 40%, fiber forms the main component of chia seeds alongside fats. Fiber is especially important for gut health as it cannot be digested by the body and can thus potentially counteract constipation.
But beware: If chia seeds are consumed with insufficient liquid, they can have the opposite effect in the body, as they may clump together in this case and slow down digestion.
© Moira Hammes
Chia water is easy to prepare: You need a tablespoon of chia seeds, a glass of water, and a splash of lemon juice. Stir the mixture thoroughly and let it sit for about 10-15 minutes so the chia seeds swell and take on a gel-like consistency.
Antioxidants , a group of different molecules that protect the body from oxidative stress and free radicals, are also found in chia seeds. They can provide a protective function for the cardiovascular system. exert and are associated with anti-cancer properties. It is also said that consumption of chia seeds can have a regulating influence on high blood pressure.
Chia seeds contain numerous nutrients , which can potentially have positive effects on health. Similar properties can also be attributed to flax seeds – especially in their ground state – making them a more environmentally friendly alternative due to local cultivation.
Consuming soaked chia seeds can lead to a longer-lasting feeling of fullness, which may Weight reduction can support. However, it should not be forgotten that due to their high fat content, chia seeds are not necessarily classified as a low-calorie food.
According to the Federal Center for Nutrition, the daily intake of chia seeds should definitely not exceed 15 grams to avoid any negative reactions. For example, there may be interactions with chia when taking blood-thinning medications.
Since there are no long-term studies on the health effects of chia seeds so far, their effectiveness in losing weight cannot be confirmed based on current knowledge. Those who want to be fit and healthy should therefore continue to focus primarily on a balanced diet and regular exercise .
Oliver Lüder
