Chia water in the self-test: "I drank a glass of water with chia seeds every morning-and my energy level has changed that much"

Chia water: Health Indluencers: Inside now swear by this superfood hack. And our editor carries out the self -test

Being as an absolute one for a whileCelebrated and come with many Health Influencers: regularly on the muesli or in the. However, the seeds are currently celebrated in a completely different form. Namely as an addition in the water. So taken, the seeds should give a real energy boost in the morning, helping hisTo have an eye on - and even prevent uncontrolled feeling of hunger during the day. Of course, I had to try this health hack!

The promise of chia water: energy boost with important fiber and proteins

Anyone who drinks a glass of water every day with the chia seeds stirred daily, at least the promise that buzzes on the net, not only provides itself directly with important liquid, which we often forget in hectic everyday life (no,Shouldn't be the only thing that we take until the lunch break)-chia seeds also contain important fiber and even proteins that ensure that we get through the day strengthened, even if our breakfast in the hurry is only one Has become toast.

On top of that it should also help us to fill us up longer and theto keep more stable. So if you don't have time to prepare overfood seeds or chia pudding, the chia water hack could come right for you. I wanted to know more and tried it for a month.

Daily chia water: this is my conclusion after a month self-test

So I planned to drink a glass of chia water every day, in the late morning, because this is usually the time when my blood sugar level breaks and I need a reason to deliberately remember fluid intake after a stressful morning. And the effects were really (!) Noticeable.

After a few days I felt really good. Not only did the afternoon cravings fail, I also felt more concentrated and clearer in my head. After two weeks I even got sudden energy skills a day, at times when I usually can't even free me a double espresso from my brain fog. I also noticed that after the meals I was not killed, my afternoon depth was milder and the feeling of fullness and the bloating that I otherwise had after a long working day were almost completely disappeared.

But the best of everything? If I have eaten a little too late for lunch again, I don't get this hole in my stomach, accompanied with the other dizziness attacks and shaky, which my low blood sugar level otherwise gave me.

Of course, no one is like the other, and the advantages of chia seeds in water can look different for any person. So if you want to try the test yourself, you will find out more about the medical facts about chia seeds and chia water, the possible advantages, but also about potential side effects:

All medical facts about the daily chia (water) recording at an overview

Would you like to find out more? Here you can read everything you need to know about chia seeds and chia water-from the nutrient content to the question of when the best time for superfood is, to the potential side effects of regular chia recording.

• What ingredients have chia seeds - and why are they so good for our health?
• This effect has a regular chia (water) recording on the body?
• When is the best time to consume chia seeds?
• Does chia or chia water help with weight loss?
• How to prepare chia seeds in water
• Daily chia or chia water: these possible side effects can occur-and so you can avoid them

What ingredients have chia seeds - and why are they so good for our health?

"Chia seeds are a real power package of nutrients and offer a variety of health advantages," says Alma Simmons, nutritionist at Ohio State University Wexner Medical Center. "The most important elements are fiber, protein, omega-3 fatty acids, minerals-calcium, magnesium, phosphorus and potassium-as well as antioxidants."

"Chia seeds contain many fiber and healthy fats and little to no strength, which makes it an excellent choice when it comes to becoming full and avoiding blood sugar and insulin tips," adds Ali Chappell, PhD, MS, RD, RD, PCOS expert, reproduction endocrinologist and founder of Lilli Health.

At a glance ingredients:

• Fiber

"Fillers support a healthy intestinal microbioma, promote regular digestion and can reduce the risk of heart disease by improving cholesterol and blood sugar control," explains Simmons.

• protein

“Protein is important for the structure and repair of tissue, the production of enzymes and hormones and the preservation of muscle mass. It also contributes to the feeling of satiety, which reduces cravings and promotes healthy weight control, ”continues Simmons.

• Omega-3 fatty acids

According to Simmons, omega-3 fatty acids help reduce the risk of heart disease by improving blood pressure, reducing blood pressure and reducing inflammation. They also support cognitive function and mental health.

• calcium

"Calcium supports strong bones and teeth, magnesium contributes to maintaining healthy muscle function and an even heart rhythm, and potassium is important for regulating the fluid balance, muscle contractions and nerve signals," says Simmons. "These minerals together contribute to the general physical well -being."

• Antioxidants

"Finally, antioxidants play a key role in preventing cell damage that can lead to chronic diseases such as cancer, heart diseases and age -related symptoms," says Simmons. "They also support the health of the skin and immune function."

This effect has regular chia (water) absorption on the body

"When chia seeds are given in liquid, they absorb them and expand so that a gel -like texture arises," says Supatra Tovar, Psyd, RD, registered nutritionists who specialize in healthy relationships with food and nutrition. "This gel formation is due to the soluble fiber in the chia seeds and can promote digestion."

But the chia seeds in combination with liquid are also helpful for blood sugar control and for hunger regulation. This liquid does not necessarily have to be a glass of water; The classic chia pudding or seeds on the over-night-oats also lead to this effect, explains Tovar.

Advantages of chia or chia water overview

• Saturation and appetite control

"Due to the high fiber and protein content of the chia seeds, you can contribute to a better feeling of satiety when added to water, a meal or a dessert, as you swell in the liquid and dampen the appetite," says Jennifer Beery, RD, nutritionist at Orlando Health.

• Improved digestion

"The fiber contained in chia seeds make the chair more full, which can prevent constipation and ensure regular bowel movements," says Dr. Tovar.

• Blood sugar control

"Chia gel slows down the absorption of carbohydrates, which can help stabilize blood sugar levels after meals, which benefits people with insulin sensitivity or diabetes," says Dr. Tovar. Dr. Chappell and adds that chia gel is also free of strength. "This means that you only have a minimal impact on blood sugar and insulin levels."

• Improved bowel movements

"The fiber contained in chia seeds, in particular the soluble, form a gel -like substance in connection with water that can contribute to regulating bowel movements and improving the general digestive function," says Simmons. "She can help prevent constipation and promote a healthy intestinal microbioma."

In addition, the moisturizing effect of chia seeds (due to its ability to absorb water) can help make the chair softer and improve digestion, she says.

When is the best time to consume chia seeds?

"The best time for the consumption of chia seeds depends on your goals," says Dr. Tovar. “The consumption of chia seeds in the morning, e.g. in water or as an addition to breakfast, can help you to be full until lunch and do not overeat. Consumption of chia seeds before training can also improve the hydration and offer a constant energy source. ”

Does chia or chia water help with weight loss?

"Chia seeds can be a good addition to a plan to reduce weight, since their healthy fats and fiber contribute to staying full for longer," says Dr. Chappell. "However, they are not a 'magical' food for losing weight," adds Dr. Tovar. “Due to their high fiber and protein content, they promote the feeling of satiety, which can help reduce the total calorie intake. The key to weight loss is still a balanced diet and a balanced calorie consumption, but chia seeds can complement these efforts by making meals more filling. ”

"Means that if you choose chia seeds, you should still keep an overall healthy and balanced diet," said Beery. "Pay attention to at least 150 minutes of physical activity of medium intensity and do strength training at least twice a week to achieve your goals in weight loss."

How to prepare chia seeds in water

To prepare chia water, Simmons recommends the following recipe:

1. Mix 1 to 2 tablespoons of chia seeds with about 1 cup (8 ounces) water.
2. Leave the mixture for 10 to 15 minutes so that the chia seeds can absorb the water and form a gel -like consistency.
3. You can drink the mixture as it is, or refine with a splash lemon, lime, honey or other natural sweeteners.

Daily chia or chia water: these possible side effects can occur-and so you can avoid them

"In some people, the absorption of fiber should be increased gradually, since too many fiber can quickly lead to flatulence, constipation or diarrhea until the body has got used to it," says Dr. Chappell.

Simmons and Beery agree: "A sudden increase in the consumption of chia seeds can lead to digestive problems or other side effects, especially if you are not used to a high -fiber diet," says Simmons. Beery therefore recommends going slowly: "Start with a tablespoon every day and gradually increase the amount to two tablespoons."

This article comes from our glamor college: inside from the USA.