Obviously, no two people are alike, and the benefits of chia seeds in water might be different for you than they are for me. That said, both doctors and dieticians do endorse them. “Chia seeds are high in fibre and healthy fats, with little to no starch, making them an excellent choice to help keep you full and prevent glucose and insulin spikes,” Ali Chappell, PhD, MS, RD, a PCOS expert, reproductive endocrinologist, and founder of Lilli Health, tells GLAMOUR.
Want to learn more? Ahead, see everything (else) you need to know, from the nutritional content to how and when to drink it, straight from doctors and dieticians.
What are the nutritional benefits of chia seeds?
“Chia seeds are a powerhouse of nutrients, offering a variety of health benefits,” says Alma Simmons, a registered dietitian nutritionist. “These key elements are fibre, protein, omega-3 fatty acids, minerals — calcium, magnesium, phosphorous and potassium — and antioxidants.”
Fibre
“Fibre helps to support a healthy gut microbiome, promotes regular digestion, and can lower the risk of heart disease by improving cholesterol levels and blood sugar control,” Simmons explains.
Protein
“Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. It also helps with satiety, which reduces cravings and promotes healthy weight management,” she continues.
Omega-3 fatty acids
According to Simmons, omega-3 fatty acids help reduce the risk of heart disease by improving blood circulation, lowering blood pressure, and reducing inflammation. They also support cognitive function and mental health.
Calcium, magnesium and potassium
“Calcium supports strong bones and teeth, magnesium helps maintain healthy muscle function and a steady heart rhythm, and potassium is important for regulating fluid balance, muscle contractions, and nerve signals,” says Simmons. “These minerals together contribute to overall physical well-being.”
Antioxidants
Finally, antioxidants play a key role in preventing cellular damage, which can lead to chronic diseases like cancer, heart disease, and ageing-related conditions, says Simmons. “They also support skin health and immune function.”
How and why do you benefit from putting them in water?
When added to liquid, chia seeds absorb the liquid and expand, creating a gel-like texture, says Supatra Tovar, PsyD, RD, a registered dietitian specialising in healthy relationships with food and nutrition.
“This expansion makes them ideal for creating thicker, nutrient-dense mixtures like chia pudding, overnight oats, and chia drinks,” says Tovar. The gel formation is due to the soluble fibre in chia seeds, which also aids digestion and gives meals a creamy texture without extra calories, Dr. Tovar continues.
Thus, the potential benefits of chia seeds in water may include the following.
Improved digestion
The fibre in chia seeds adds bulk to the stool, which can help prevent constipation and maintain regular bowel movements, says Dr. Tovar.
Satiety
“Due to the high fibre and protein content in chia seeds, when you add them to water, a meal, or to a dessert, they may help you feel more full because they swell in liquid,” says Jennifer Beery, RD, a registered dietitian.
Blood sugar control
“Chia gel slows down the absorption of carbohydrates, which may help stabilise blood sugar levels after meals, benefiting people with insulin sensitivity or diabetes,” says Dr. Tovar. What’s more, adds Dr. Chappell, is that they’re also free of starch: “This means they have minimal impact on blood sugar and insulin levels.”