So, you saw one of your favorite influencers having “chia seeds in water”? Now, you wonder whether or not chia seeds work as they claim, or is it just another brilliant Gen Z marketing genius? Let’s find out.
Chia seeds nutrition
Chia seeds are the healthiest whole-grain, low carbohydrates, and low-calorie food. They are rich in protein and fibers.
It contains a lot of antioxidants such as Caffeic acid, Chlorogenic acid, Kaempferol, and Quercetin. It is the source for the following nutrients:
- Polyunsaturated fat, as omega-3 fatty acids
Now, that gives our Chia seeds great scores on the nutritional marking. Due to its numerous properties, it is also referred to as “Superfood.”
Every 1-ounce serving of chia seeds in water has:
- Calories: 138
- Protein: 4.7 grams
- Fat: 8.7 grams
- Carbohydrates: 12 grams
- Fiber: 9.8 grams
- Sugar: 0 grams
Magic Element – Chia Gel
Here is a secret of chia seeds – It is hydrophilic, which means they can easily be soaked in any liquid form and gain weight. Isn’t it amazing?
When soaked in clear water, Chia seeds form a gel structure known as chia gel. This gel has a slimy nature, and it is the wonder element.
Chia gel absorbs the water and expands itself. It provides all the nutrients without converting them to carbohydrates or sugar. This makes it a wholesome diet without giving away too many calories. You are just drinking water with some healthy seeds but still getting all the nutrients if you see it.
Even though the procedure is simple, one should know the proper ratio and time as to how to grow chia seeds in water or soak chia seeds in water. Depending on your requirements, the factors mentioned above change.
Let us learn about that accurately.
Chia Gel making
While making the mixture, it is best to keep the ratio of water to chia seeds as to 6:1. For example, add about 2 cups of filtered room temperature water to 1/3 cup of chia seeds.
Keep it closed and aside overnight. In the morning, a frothy, semi-slimy gel would cover the seeds. There, you have it, the magic element. Use it how you want to use it.
Another important aspect of chia seeds is they are easy to harvest, grow and maintain. We will learn about that; today, you will be fully prepped to buy chia seeds.
Benefits of chia seeds in water
We have learned why chia seeds are such a great dietary option. Now, it is time to learn how chia seeds in water benefits our health and lifestyle. So, let us dive into it!
Our “HEART” loves Chia
It is true; our heart does love chia seeds. Having a glass of chia seeds soaked in water every morning will help in reducing heart health conditions.
It contains oxidants such as quercetin, which reduces the risk of developing ailing heart failure. The fibers present lower high blood pressure, and the omega 3 fatty acids aid the cardiovascular system.
“Level – Optimum Blood Sugar Level”
The high presence of fiber in chia seeds helps to reduce insulin resistance in blood and improve any anomaly blood sugar level. Thus, chia seeds help in removing any metabolic syndrome or type-2 diabetes. It can also prevent blood sugar spikes and make one full.
Not only strong bone but better bone health
Chia seeds improve bone health by providing the needed phosphorus and magnesium. It also contains calcium which helps in making the bones stronger.
Studies have also shown that it has more calcium content than most dairy products. So, next time you get a boneache, better get a glass and soak chia seed in water and have it.
Intelligent weight management
Now, I am sure you might be the most interested in this particular benefit. Well, your favorite influencer has also told you so.
It is true chia seeds help in maintaining a better healthy weight for any body type. The natural gel in chia seeds helps them absorb water, thus expanding the seeds. This gives a sensation of fullness, which makes you eat less but not starve.
Having a glass of chia seeds in water benefits any digestion ailments. It is rich in fiber which helps in improving bowel movement and a healthy gut.
Reduce consecutive inflammation
It is not news that inflammation is the root cause of many chronic diseases like cancer, heart diseases, asthma, and many more. Regular consumption of chia seeds can reduce the high levels of inflammation in your body.
You will be surprised that a 3-month study has also been conducted to check the authenticity of the above statement. It has been said that about 37 grams of chia seeds in water as everyday intake can reduce h-CRP by about 40 percent.
Great skin quality
Now, how can we miss the blessing of having great skin? Don’t we all desire that crystal, glass-skin?
Well, chia seeds can be our best friend in that. Consuming a glass of chia water helps release the toxins underlying our skin.
It is the perfect detox drink to start with, and it contains polyunsaturated fat, which gives an amazing glow. And, if you have a healthy heart, you will have beautiful skin no matter what.
Preparations of water-soaked chia seeds
Even though we learned about chia seeds’ uses, we still have another stepping stone. We need to prepare the dietary meals to include in our daily life. So, let us check out some of the preparations one can make after soaking chia seeds in water overnight.
Simple Chia Water
Add a spoonful of chia seeds to a glass. Fill the glass with room temperature water, and keep it soaked the night before. Have it the first thing in the morning. Believe it, and your gut will thank you.
Lemon and cucumber Chia Water
Add a big spoon full of chia seeds in a jar in water gel and add some sliced cucumber to the seeds. You can add sliced lime as well to improve the acidity. Pour room temperature water, and stir the solution well. Keep it overnight, and if you want, you can refrigerate it and use it several times.
Overnight chia seeds and oats
Use the following ingredients in order – oats, chia seeds, coconut milk, or any milk as your choice, Greek yogurt, condensed milk, strawberries/or any fruits as your choice. Store it in a jar overnight to have it as a healthy breakfast.
Vanilla Chia Pudding
Follow this preparation before going to bed.
- Soak chia seeds in the water of about 3 tablespoons
- 2/3 cup almond milk. You can prefer any milk as your choice
- ¼ yogurt/ dairy-free yogurt
- 1 tablespoon agave
- 1 tablespoon vanilla
- Add sweetener of your choice, yogurt, and milk to a bowl of chia seeds. Using a whisk/fork, stir continuously to mix it well.
- Divide chia pudding into two bowls, set one aside for further use. Add coffee to the remaining bowl and mix properly.
- Refrigerate this bowl for about 2 hours until the chia is soaked totally.
- The two different mixtures form layers and serve with sprinkling cocoa powder on the top.
Matcha with Chia
Add chia seeds, matcha powder, sweetener, and water/milk. Keep this mixture overnight and drink it the next morning. It will relax your gut and give your metabolism a boost.
Sprouting Chia Seeds
There are a lot of dietary elements which are quite high maintenance as well as pricey. As they say, health can be costly. But, our star, Chia seeds, are very budget-friendly. It is easy to be re-grown, but it is also quite low maintenance. You do not always have to go out or order another packet of chia seeds. Here are some of the ways you can sprout chia seeds.
How to Grow Chia Seeds In Water
Take a flat tray or a bowl with its bottom surface flat. Take a handful of chia seeds and spread them evenly over the flat surface. Make sure not to congest them or make them too spacious. Then, using a spray bottle or a sprinkler, sprinkle some water over the seeds, remember the word – “Sprinkle.” You do not want to make a chia gel; you just want them to sprout. So, just sprinkle over some water.
Now, keep the tray in a warm, lit-area place for a few days. Use a lid to cover it and leave an opening. This opening will facilitate the air inflow. After about four days, you will observe them sprouting into small green leaves. Now you take off the lid.
Slowly, they will turn into chia plants. Make sure to keep it free of any insects or pests. Because of the slimy nature of chia seeds, they will attract a lot of dust and dirt.
Keep spraying moisture from time to time. TIP – If you want the moisture to be locked a bit longer, keep a bell jar to cover the plant. This will lock the moisture longer and also catalyze germination.
Harvesting Chia Seeds And Storing
After knowing how to grow chia seeds in water, let us learn the harvest.
Take a colander and place the sprouts above it and rinse it off. The seeds and the leaves will come off eventually. Then, allow the seeds to dry off completely and store them in the refrigerator. You can eat them fresh or keep them stored and use them accordingly.
If you have grown the micro-greens, you can simply use some scissors and cut some above the soil line.
For storage, it is best to keep these seeds in containers that can allow the passage of air. You can use something as perforated plastic pouches or Tupperware containers with air vents.
Important things to keep in mind
- DO NOT soak the chia seeds in water before sprouting them. You need the seeds to be dry;
- Make sure the surface you use for rooting the sprouts should be porous and moist enough;
- Let the sprouts grow insufficient sunlight. Like all plants, chia seeds require proper sunlight even though it is drought tolerant;
- Check at least twice a day to see if the surface is moist or not;
- Chia seeds take about f4-7 days to complete the sprouting process;
- You can harvest the seeds after about 10 days.
You are pretty convinced now that that influencer was not wrong after all? Right? So, do not stress it, Chia seeds are a great dietary element, be it in soaked water or a pudding.
Summing up chia seed benefits
Overall, we can say the benefits of chia seeds are a boon to us, and it has amazing qualities which will improve anyone’s lifestyle. Facts show great athletes and gym enthusiasts are using this regularly. But there are certain things to look out for before you get started on this journey, such as:
- Consuming a lot and at an anomaly, the rate might bring up digestive issues such as diarrhea, bloating, and gas.
- Before having chia seeds, make sure you test for the allergy. If you have any allergic reactions to chia seeds, it is best to be away from them.
- If you are a diabetic patient and already have many hypertension and diabetes medications, it is best not to consume chia seeds. The best way to know for sure would be to consult a doctor and determine if it is safe.
- Since chia seeds form a gooey gel, it is quite hard to swallow or eat. Thus, making it a potential choking hazard.
Aside from the above factors, adding chia seeds to your diet will make a great difference. So, the gist from the aforementioned is to practice a good portion of chia seed inclusion in your diet. If you can master that, you will have a healthier life.