It’s the slimming trend of the moment on TikTok: drinking chia sheaths in lemon water. Because this would have the advantage of holding the body for a long time, thus reducing cravings and therefore calories. We told you about it in an article published at the start of the school year. Today, a journalist from Glamour UK looks back on his feedback after a month of consuming this drink.
Danielle Sinay has been drinking chia seed water every day around noon for a month. “At first, I was surprised: I felt really good. I’ve felt a major difference not only in my hunger, but also in my energy and satiety, and now that it’s been a few weeks, I’m more clear-headed, more alert and have breakouts. random energy, even at times of day when I was previously couch-locked. It has also helped me immensely with gas and bloating, which I am unfortunately very prone to,” she says. Chia seeds are regularly highlighted by nutritionists for their health benefits. The point.
They help with better digestion
“Chia seeds are rich in fiber, which supports digestion, provides a feeling of fullness and regulates blood sugar levelsexplained Hazel Flight, nutrition researcher at Edge Hill University, located in Lancashire (England), in an article published in The Conversation. The fiber in chia seeds is mostly soluble, which forms a gel-like substance in the stomach, slowing digestion and providing a steady flow of energy. »
They would help fight against many diseases
Chia seeds are very rich in good fats, omega 3 (15 to 18 g/100 g) and polyunsaturated fatty acids. These help fight cardiovascular diseases, depression and cognitive deficit. According to scientists, chia seeds are effective in reducing diabetes, high cholesterol and even hypertension. Indeed, Canadian studies have notably shown a positive result in diabetics who, after consuming between 30 and 40 g of chia per day for 12 weeks, saw their blood pressure decrease as well as their C-reactive protein level (marker of inflammation).
They help regulate your weight
Chia seeds are extremely high in protein, an essential nutrient in weight loss. The rate varies between 16 to 23 g/100 g, comparable to that of quinoa.
“Due to the high fiber and protein content of chia seeds, when you add them to water, a meal, or dessert, they can help you feel fuller because they expand in the body. liquid “, Jennifer Beery, registered dietitian, explains to Glamour.
Why put them in water?
Added to a liquid, chia seeds absorb it and expand, creating a gelatinous texture.. What’s more, « the eAu is essential for overall hydration, and when chia seeds are soaked in water, they absorb up to 10 to 12 times their weight in liquid, explains Alma Simmons, registered dietitian nutritionist, to Glamour. This can help you stay hydrated and support your body’s fluid balance. »
When to drink them?
“The best time to consume chia seeds depends on your goalsexplains Dr Supatra Tovar, registered dietitian. Consuming chia seeds in the morning, such as in water or added to breakfast foods, can help keep you full until lunch. Consuming chia seeds before a workout can also improve hydration and provide a constant source of energy. »
What recipes?
To make chia water, mix one to two tablespoons of chia seeds in a cup of water. Let the mixture sit for ten to fifteen minutes, until the seeds absorb the water and form the gelatinous substance mentioned above. You can drink the mixture as is or add a little lemon or a touch of honey for more flavor. But you can also include chia seeds in your smoothies, oatmeal, muffins, bread, salads, salad dressings or even pudding. The nutritional intake will again be there.
A few potential side effects
Be careful, however, not to change your eating habits too suddenly. “Fiber intake should be increased gradually for some people, as consuming too much fiber too quickly can cause bloating, constipation or diarrhea until the body adapts,” says Dr Ali Chappell, PCOS expert, reproductive endocrinologist and founder of Lilli Health.
“Suddenly increasing your intake of chia seeds may cause digestive upset or other side effects, especially if you are not used to eating a high-fiber diet,” adds Alma Simmons. In conclusion, Jennifer Beery therefore recommends that you get started gradually: “Start with 1 tablespoon and gradually increase to 2 tablespoons to help reduce bloating or possible stomach upset. »
Source: www.topsante.com
