Chia Seeds & Water Absorption
- Rayki Goh, MSc
- Mar 7
- 4 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
CHIA SEEDS
Chia seeds are often valued for their high fibre content. Scientifically known as Salvia hispanica, these tiny seeds are a rich source of dietary fibre, omega-3 fatty acids, and plant-based protein, making them an excellent addition to a balanced diet.
One of the most remarkable aspects of chia seeds is their fibre content. With approximately 34.4 grams of fibre per 100 grams, these seeds play a crucial role in promoting digestive health. The majority of this fibre is soluble, meaning it forms a gel-like substance in the digestive tract when mixed with water.
This gel not only aids in regulating bowel movements and preventing constipation but also helps stabilise blood sugar levels by slowing the absorption of carbohydrates. Moreover, the formation of this gel can contribute to prolonged feelings of fullness, which is particularly beneficial for those managing their weight.
Chia seeds are also an excellent source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). While ALA is a plant-based form of omega-3, it can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body, albeit at a lower efficiency than marine-based sources.
Nevertheless, these fatty acids are essential for maintaining cardiovascular health, reducing inflammation, and supporting brain function. Including chia seeds in your diet can therefore contribute to these vital health benefits.
Additionally, chia seeds provide a significant amount of plant-based protein, containing about 16.5 grams per 100 grams. This makes them particularly appealing to individuals following vegetarian or vegan diets, as they help meet the protein requirements necessary for muscle repair, enzyme production, and immune function.
One of the unique properties of chia seeds is their ability to absorb up to 12 times their weight in water. This characteristic is largely due to their high fibre content, which swells and expands when hydrated, forming a thick, viscous gel. This gel not only adds bulk to meals, enhancing the feeling of fullness, but it also slows down digestion, leading to a more gradual release of energy. This slower digestive process can help control appetite and reduce the likelihood of overeating, thus supporting weight management efforts.
So, next time you sprinkle chia seeds onto your breakfast or blend them into a smoothie, remember that you're not just adding a bit of crunch. These tiny seeds are packed with fibre that aids digestion, omega-3 fatty acids that support heart health, and protein that assists in muscle repair.
Their ability to absorb water also helps keep you feeling fuller for longer, making them a smart choice for managing your weight and curbing overeating.
Here are Some Scientific Facts on Chia Seeds:
High Fibre Content: Chia seeds contain approximately 34.4 grams of fibre per 100 grams, equating to about 137% of the recommended daily intake for adults. This high fibre content supports digestive health by promoting regular bowel movements and preventing constipation.
Omega-3 Fatty Acids: Chia seeds are a rich plant-based source of omega-3 fatty acids, providing around 17.8 grams of alpha-linolenic acid (ALA) per 100 grams. Research indicates that ALA intake may reduce the risk of cardiovascular diseases by 10-20%.
Protein Content: Chia seeds offer approximately 16.5 grams of protein per 100 grams, meeting about 33% of the average adult’s daily protein requirements. This protein content supports muscle repair, enzyme production, and overall immune function.
Water Absorption Capacity: Chia seeds can absorb up to 12 times their weight in water, forming a gel-like substance. This ability helps control appetite by delaying gastric emptying, which can lead to a prolonged sense of fullness and potentially reduce calorie intake by up to 20% in subsequent meals.
5 Popular Dishes You Can Prepare at Home:
Chia Pudding – A versatile dish where chia seeds are soaked in milk or a plant-based alternative, sweetened with honey or maple syrup, and topped with fruits and nuts.
Chia Seed Jam – A healthier alternative to traditional jams, made by mixing chia seeds with mashed fruits and a sweetener, allowing the seeds to thicken the mixture naturally.
Chia Smoothie Bowl – Blend your favourite fruits with yoghurt or almond milk, then add chia seeds for a thick and satisfying breakfast bowl, garnished with granola and fresh fruit.
Chia Seed Crackers – A crunchy snack made by mixing chia seeds with water and seasoning, then baking until crisp, perfect for dipping or enjoying on their own.
Chia Seed Energy Bars – Combine chia seeds with oats, nuts, and dried fruits, bound together with honey or nut butter, then set in the fridge for a nutritious and convenient snack.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
