Chia seeds, which we also call “Takhm Sharbati”, have become the most popular superfood for weight loss in recent years. Sometimes it is soaked in water in the morning and drunk, and sometimes it is mixed with milk and eaten as a hearty breakfast. But most people have this question in their minds: which method is more beneficial for weight loss? Is it better to use chia seeds in water or in milk?
According to nutritionists, both methods are beneficial, but both have different effects on the body’s needs, digestion, and daily diet.
It is also important to remove another confusion here that most people mistake chia seeds (Takhm Sharbati) for chia seeds, because both look almost the same. But the effectiveness and utility of both chia seeds and chia oil are different.
Why are chia seeds useful for weight loss?
According to nutritionists, chia seeds are an excellent source of fiber, omega-3, protein, and antioxidants. These nutrients help in various stages of weight loss.
Improves digestion
Chia seeds, when soaked in water, form a gel-like structure that fills the intestines and causes easy excretion. Better digestion not only reduces bloating but also helps in food regulation.
Improves heart health
Omega-3 fatty acids help maintain cholesterol at a healthy level, which is an important part of a weight loss diet.
Also useful for skin and hair
Although these benefits are not directly related to weight loss, the antioxidants and protein improve overall health and strengthen eating habits.
Chia seeds in water:
Chia water is more popular among people who want to start the day with a light, low-calorie diet.
Increases hydration
According to experts, chia water helps retain water in the body, which reduces hunger and reduces the habit of eating at random times.
Very low calories
Since it only contains water and seeds, this method is perfect for those who are on a calorie-restricted diet.
A perfect choice for summer
Chia water is a cool, light, and easy-to-drink beverage, which is especially useful in hot weather.
Benefits of consuming before meals
If taken shortly before meals, it reduces hunger by filling the stomach, which prevents you from overeating.
Chia seeds in milk:
By soaking chia seeds in milk, it become a pudding-like texture that is not only delicious but also a complete and nutritious food.
Keeps you full for a long time
The protein, calcium, and B12 present in milk provide the body with long-lasting energy. This is perfect for those who need a little more filling food in the morning.
The best breakfast
Chia pudding can be made into a complete, nutritious breakfast by adding fruits, nuts, and a light dessert that prevents frequent hunger pangs.
Healthy snack for the evening
A bowl of chia milk can replace heavy and unhealthy snacks in the evening, reducing calories.
Caution
According to nutritionists, full-fat milk can increase calories, so low-fat milk is better for people losing weight.
Chia water or chia milk? Which one to choose?
Below is a brief comparison of the two:
Chia water is better if you…
Want a low-calorie diet
Like to drink something light in the morning
Want something cool and hydrating in the summer
Want to control hunger before meals
And chia milk is better if you…
Want a rich and filling diet
Eat energy-rich food for breakfast
Want to stay full for a long time
Want to avoid unnecessary snacks in the evening
So which one is more effective in losing weight? It depends on your body, routine and lifestyle. If you want low calories, water is better, while if you want hydration and energy, milk is best.
How many chia seeds should you take in a day?
According to experts, 1 to 2 tablespoons (about 15–30 grams) a day is an adequate daily amount of fiber and can also withstand the digestive load. Start with a small amount at first so that the body gets used to it.
Chia seeds should never be consumed in this way
Health experts say that chia seeds should never be eaten dry or unsoaked. Chia seeds absorb many times their weight in water. If they are eaten dry and not immediately watered, they can swell in the esophagus and cause obstruction or choking. This is especially dangerous for people who have difficulty swallowing.