© Moira Hammes
What's behind the chia water hype?
September 24, 2024
Moira Hammes
Chia water, also known as "tadpole water," is said to help with 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 so-called "superfoods" 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 capacity of chia - the seeds can absorb about 27 times their own weight in liquid - a gel-like substance forms after adding water, which is attributed with weight-reducing properties when consumed.
The seeds, about two millimeters in size, come from the Salvia hispanica, a blue-violet flowering plant that is primarily native to Central and South America. The plant is now also cultivated in Asia and Australia. The name "Chia" can be translated as "strong" among other things, and also as "oily", which already hints at one of the main ingredients.
The seeds are characterized by a complex nutrient composition. In addition to fats, especially omega-3 fatty acids, they contain fiber, proteins, minerals, antioxidants, and vitamins.
With a proportion of about 40%, fiber, along with fats, forms the main component of chia seeds. Fiber is particularly important for gut health because it cannot be digested by the body and therefore potentially counteracts 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 and slow down digestion in this case.
© 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 that the chia seeds swell and take on a gel-like consistency.
Antioxidants , a group of various 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 exercise and are associated with anticarcinogenic properties. The consumption of chia seeds is also said to have a regulatory influence on hypertension.
Chia seeds contain numerous nutrients that can potentially have positive effects on health Similar properties can also be attributed to linseeds – especially when ground – which is why they represent a more environmentally friendly alternative through domestic cultivation.
Consuming soaked chia seeds can lead to a longer-lasting feeling of fullness, which possibly Weight reduction can support. However, it should not be forgotten that chia seeds are not necessarily classified as a low-calorie food due to their high fat content.
According to the German Federal Center for Nutrition, the daily intake of chia seeds should not exceed 15 grams to avoid any negative reactions. For example, there may be interactions with blood-thinning medications when taking chia.
Since there are currently no long-term studies on the health effects of chia seeds, their effectiveness in losing weight cannot be confirmed based on the current state of knowledge. If you want to be fit and healthy, you should continue to focus on a balanced nutrition and regular exercise rely.
