The humble chia seed was the health food of 2012 – but now it’s back in vogue, this time with a new spin. TikTok’s latest food trend is chia seed water, which fans are claiming has a whole host of wellness benefits, including helping with digestion and weight loss. This has led to a surge in Google searches for chia seed drinks, but are the claims backed up by science?
What Is Chia Seed Water?
Chia seed water is exactly what it says on the tin: chia seeds mixed with water and a squeeze of lemon. The drink has gone viral on TikTok recently, with some dubbing it the rather unappetizing name of ‘tadpole water’, thanks to its frogspawn-like appearance. The seeds swell in size when they get wet, creating a gelatinous, chewy texture reminiscent of a tapioca pudding.
What Are Chia Seeds?
Similar in size to sesame seeds, chia seeds are tiny black seeds which come from the Salvia hispanica plant, a flowering plant from the mint family which originated in South America. They are very versatile, and absorb liquid well, hence why they’re often used to make things like overnight oats and puddings.
What Are The Health Benefits?
Chia seeds are renowned for their nutritional benefits. They contain high levels of fibre – which is essential for good gut health – alongside antioxidants and omega-3 fatty acids, plus they contain minerals including potassium and calcium, which are important for bone health. There’s evidence to show they could be good for heart health too thanks to their anti-inflammatory properties and poly-unsaturated fat content.
Their high fibre and protein content also means chia seeds may help support weight loss goals by keeping you fuller for longer. Although research on this topic is mixed, some studies suggest eating chia seeds can help increase feelings of fullness in the short-term. However, an earlier study from 2009 reviewed the effects of chia seeds on weight loss, finding no impact on body mass or body composition.
So the jury’s still out on whether eating chia seeds is an effective weight loss tool, and nutritionists always recommend seeking bespoke advice before making any big changes to your diet. However, chia seeds are undeniably packed with nutrients. They’re not designed to be eaten on their own, though, hence why TikTokers are adding water into the mix. A squeeze of lemon then adds a dose of Vitamin C – plus adds a slight citrus taste to the drink.
Are Chia Seeds Safe?
Despite all their perks, it’s important to not overdo it on chia. Eating too many can cause digestive issues, and can even be a choking hazard, as the seeds swell up and absorb 10 – 12 times their weight in liquid when exposed to water. Experts generally recommend consuming one to two tablespoons (approximately 10-20 grams) of chia seeds per day.
However, chia seed water may not be suitable for certain people. Sarah Jefferies, a food safety expert from Pediatric First Aid, advises: ‘Individuals with specific health conditions, such as gastrointestinal disorders or swallowing difficulties, should consult with a healthcare provider before incorporating chia seeds into their diet. It’s crucial to approach chia seed consumption with awareness and moderation.’
In conclusion, chia seed water may be the latest TikTok trend, but it’s important to approach it with caution and moderation. While chia seeds do offer a range of health benefits, including potential support for weight loss and heart health, it’s essential to consume them in appropriate quantities and consult with a healthcare provider if you have any underlying health conditions. As with any health trend, it’s always best to do your research and make informed decisions about what you put into your body.