If you have been scrolling through wellness trends, you have probably seen people sipping on chia seed water first thing in the morning.
But is it really worth the hype? Absolutely, here’s why! These tiny black seeds are rich in fibre, protein, antioxidants, and omega-3 fatty acids, making them a small yet mighty addition to your diet. When soaked in water, chia seeds expand and form a gel-like texture that aids digestion and hydration, and provides sustained energy. An expert suggests starting your morning with chia seed water to help improve metabolism, manage weight, and even support heart health.
7 reasons why you should try chia seed water in the morning
1. Packed with fibre
Chia seeds are incredibly rich in soluble fibre, which supports gut health and smooth digestion. The gel-like texture that forms when the gel is soaked helps regulate bowel movements and prevent constipation. According to Dietitian Vidhi Chawla, fibre also keeps you feeling full longer, preventing overeating and sudden hunger pangs. Plus, it helps your body release energy slowly-no more mid-morning crashes or sluggishness.
2. Source of plant-based protein
Chia seeds are an excellent source of vegetarian protein source. According to the US Department of Agriculture (USDA), 100 grams of chia seeds contain approximately 16.5 grams of protein. This supports muscle growth, reduces hunger, and helps maintain a healthy metabolism. For those trying to lose weight or build lean muscle, chia seed water is a great way to begin the day.
3. Boosts metabolism
One of the simplest yet most effective benefits of chia seed water is its ability to support your metabolism. Improving digestion and providing a steady release of nutrients, it helps your body burn calories more efficiently. A consistent metabolism leads to enhanced energy levels and more effective weight management over time.
4. Keeps you hydrated
After hours of rest, your body wakes up slightly dehydrated. Drinking chia seed water first thing in the morning replenishes your hydration levels. The seeds absorb water and slowly release it into your system, keeping you hydrated for an extended period. Chawla notes that this simple drink can leave you feeling refreshed and energetic throughout the morning.
5. Pre-workout energy drink
If you need a natural pre-workout boost, chia seed water is a great choice. Its mix of fibre, protein, and healthy fats provides long-lasting energy without making you feel heavy. It fuels your workouts, keeps you focused, and supports better endurance. A glass of water before exercising can help you stay active and energised, while also supporting healthy weight management.
6. Helps regulate blood sugar levels
The soluble fibre in chia seeds slows the digestion of carbohydrates, which helps stabilise blood sugar levels. A study published in the Journal of Functional Foods found that chia seeds may improve insulin sensitivity, thereby reducing the risk of blood glucose spikes and crashes in blood glucose. This makes chia seed water an excellent choice for people managing diabetes or looking to maintain steady energy levels throughout the day.
7. Reduces blood pressure
Chia seeds are rich in omega-3 fatty acids, especially alpha-linolenic acid (ALA), which is known to support heart health. Research published in Food Science and Nutrition links ALA to lower blood pressure and a reduced risk of cardiovascular diseases. “Regular consumption of chia seed water may help improve cholesterol levels and reduce inflammation,” Chawla tells Health Shots.
How to prepare chia seed water the right way?
Chia seeds can absorb up to 10-12 times their weight in water, so it is essential to let them soak properly before drinking. Mix 1-2 tablespoons of chia seeds in a glass of water and let them sit for at least 2-3 hours or overnight for best results. This allows the seeds to expand and form a gel-like consistency that is safe and easy to digest.
Drinking properly soaked chia seed water helps you stay hydrated, improves digestion, and ensures you reap all the benefits easily!