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Time of India
24-05-2025
- Health
- Time of India
How to eat chia seeds the right way? Smart ways to get weight loss benefits from this superfood
Once upon a time someone dropped a spoonful of chia seeds into a mason jar of almond milk, forgot about it, and returned to discover pudding magic. Fast forward, and we're now living in a world where chia seeds have gone from ancient Aztec fuel to global wellness royalty. They've infiltrated our breakfast bowls, our Pinterest boards, our smoothies, and yes even our water bottles. You've likely seen chia puddings layered like parfaits, glistening under honey drizzles and artfully topped with strawberries. From fitness influencers in LA to Delhi, everyone seems to be sprinkling, soaking, and slurping these seeds like their life depends on it. But why? Why are we collectively losing our health-conscious minds over something that looks suspiciously small? The answer lies in what chia seeds actually are: small but mighty nutritional powerhouses that are just as good for your gut as they are for your Instagram aesthetic. So, let's get into the juicy pulp of this story: what makes chia seeds a legit superfood, why the world is going absolutely bonkers over them, and how you can eat them the right way to squeeze out every last drop of benefit. Where do these tiny seeds come from? Chia seeds, in case you missed the trend train, come from the Salvia hispanica plant, a species in the mint family native to Mexico and Guatemala. These little dynamos were once a staple in the diets of ancient civilizations like the Aztecs and Mayans, who considered them essential for stamina and strength. Fast forward a few centuries, and science is starting to agree. A 2015 study published in the Journal of Food Science and Technology revealed that chia seeds are loaded with omega-3 fatty acids, antioxidants, fiber, high-quality protein, and a slew of essential minerals like calcium, phosphorus, and magnesium. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trading CFD dengan Teknologi dan Kecepatan Lebih Baik IC Markets Mendaftar Undo So, yes, chia seeds deserve the hype. For starters, they contain more omega-3s per gram than salmon, more calcium than milk, and more fiber than most cereals. One tablespoon delivers nearly 5 grams of fiber, which is why people who add chia to their daily diet often report better digestion and longer satiety between meals. They're also rich in antioxidants that fight off inflammation and oxidative stress—a fancy way of saying they help you glow from the inside out. How you eat chia seeds matter Dry chia on toast or dumped raw into a smoothie won't give you the magic you're looking for. These seeds need to be soaked, think of it as their personal glow-up moment. When chia seeds absorb liquid, they swell up to 10–12 times their original size, creating a gel-like casing that does wonders for your digestive system and helps regulate blood sugar spikes. That's why you'll often find chia in puddings, overnight oats, or 'chia fresca'—a hydrating drink made by mixing them with water and a splash of citrus. If you want to actually get the benefits (like staying full longer, digesting like a champ, and maybe even shrinking that waistline), you must eat them the right way. Step one: Soak them. Chia seeds are basically sponges in disguise. When you soak them in water, milk, or juice, they absorb the liquid and form a gel-like texture. This not only makes them easier to digest but also boosts their ability to make you feel full. And fullness = less snacking. Try mixing 1 tablespoon of chia seeds with ½ cup of water or almond milk. Let it sit for at least 30 minutes (or overnight if you're fancy). Boom—chia gel, aka the good stuff. Step two: Make chia pudding your bestie. Chia pudding is the go-to for a reason. It's easy, filling, and tastes like dessert if you do it right. Mix 2–3 tablespoons of chia seeds with 1 cup of plant milk, add a splash of vanilla, cinnamon, or cocoa powder, and refrigerate it overnight. Top it with fruit or nuts and thank yourself later. Step three: Chia water. If you're trying to lose weight, drinking chia water is a sneaky-smart trick. Add 1 tablespoon of chia seeds to a glass of water with lemon or lime juice. Wait 15 minutes and stir. It'll keep you hydrated and help curb hunger between meals. Some people swear it keeps them from reaching for snacks all afternoon. Step four: Add to literally everything. Once you're soaking them properly, chia can go in smoothies, oatmeal, yogurt, soups, or even baked goods. You won't taste them much, but your body will definitely feel the benefits—like more fiber and protein. Obsessed much? Oh yes, we are. Chia seeds have become the darlings of health culture because they're versatile, easy to prepare, and fit perfectly into virtually every diet: vegan, keto, paleo, gluten-free—you name it. They're the neutral party of the nutrition world, blending into whatever lifestyle you're rocking this month. A study in Diabetes Care even found that regular chia consumption reduced blood pressure and inflammation in patients with type 2 diabetes. Another research review suggested that chia can help manage cholesterol levels and may even promote weight loss, thanks to their impressive fiber content and satiating effects. The obsession isn't just about health, though—it's about lifestyle. Chia puddings are Instagrammable. They're customizable. They let you play mad scientist with your fridge. One day it's matcha chia pudding with coconut yogurt; the next, it's chocolate-peanut butter with banana slices. Eating healthy has never felt so indulgent—or so photogenic. At the end of the day, chia seeds are proof that big things come in tiny, jelly-like packages. So, the next time someone offers you a spoonful of gooey, glistening chia pudding, don't wrinkle your nose. Grab it, stir it, soak it, and eat it like your gut will thank you. Because in the world of superfoods, chia is not just a phase—it's a full-on revolution in a teaspoon. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
22-05-2025
- Health
- Time of India
Overnight soaked chia seeds water with lemon and honey: Why it should be consumed before breakfast
Chia seeds, rich in fiber and omega-3s, become a health powerhouse when soaked overnight and combined with lemon and honey. This simple drink enhances digestion, boosts immunity with vitamin C from lemon, and supports heart health. Honey's antimicrobial properties provide energy, making it a perfect pre-breakfast ritual for overall wellness and weight management. Chia seeds have become a superstar in the world of food and nutrition. From weight loss to potentially reducing the risk of chronic diseases, the health benefits of chia seeds are infinite. You can consume these tiny black seeds based on your wellness goals. But what would happen if you eat overnight-soaked chia seed water with lemon and honey before breakfast? Before we delve into it, let's take a look at the nutritional value of chia seeds. Chia seeds come from the Salvia hispanica plant. They are known for their high fiber, omega-3 fatty acids, and antioxidant content. Chia seeds have become a staple these days and are added to smoothies, puddings, and infused water. If you look at the nutritional value, 1 ounce (oz) of chia seeds, which is 28 grams (g) or 2 tablespoons (tbsp), contains: Calories: 138 Protein: 4.7 grams Fat: 8.7 grams (including 5 grams of omega-3s) Carbohydrates: 12.3 grams (10.6 grams of fiber) Calcium: 18% of the Daily Value (DV) Magnesium: 23% of the DV Phosphorus: 27% of the DV Vitamin B1 (thiamine): 15% of the DV Vitamin B3 (niacin): 16% of the DV Chia seeds enhanced with a dash of lemon and a spoonful of honey could be one of the simplest yet most powerful habits for improving overall health. This nutrient-dense drink is easy to prepare and budget-friendly, and offers a range of health benefits that can kickstart your day. From boosting digestion to supporting heart health, this morning elixir deserves a spot in your daily routine. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trade Bitcoin & Ethereum – No Wallet Needed! IC Markets Start Now Undo RFK Jr. Openly Tells World To Exit 'Bloated' WHO As Global Health Officials Watch Silently \ Drinking overnight-soaked chia seeds water with a dash of lemon and honey before breakfast will jumpstart your system. Chia seeds, which are packed with fiber, omega-3 fatty acids, and antioxidants, form a gel-like consistency when soaked. When you soak it overnight, it will enhance digestion and nutrient absorption, and also promote digestion, reduce bloating, and support heart health by lowering LDL cholesterol and blood pressure. The vitamin C in lemon will boost immunity, aid digestive enzyme production, and enhance hydration. The antimicrobial properties of honey and its natural sugar will provide an energy lift and support lipid health. This low-calorie drink will reduce appetite and aid weight management by promoting satiety. How to prepare You only need four ingredients for this nutritious and refreshing drink. Water, chia seeds, lemon, and honey. Add 2-3 teaspoons of chia seeds with a glass of water (about 8 ounces), and stir well. Let it sit in the refrigerator overnight. In the morning, squeeze half a fresh lemon juice and a teaspoon of raw honey. You can also add a little bit of lemon zest if you enjoy the flavour. Stir thoroughly and consume on an empty stomach, ideally 20-30 minutes before breakfast. This timing allows the body to maximize nutrient absorption and sets the stage for optimal digestion throughout the day. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
02-05-2025
- Health
- Time of India
Chia seeds vs black sesame seeds: A comparison of their nutrition and protein content, and which is healthier
Chia seeds and black sesame seeds are powerhouses of essential nutrients. Both have health benefits, ranging from anticancer properties to gut and heart health. Both seeds are part of our diet, as they are packed with essential nutrients, however, they differ in their nutritional profiles, protein content, and overall health benefits. Let's take a look at whether chia seeds or black sesame seeds have better health benefits, and which one should be incorporated into our daily diet. Nutritional value of chia seeds (All Images Courtesy: istock) Chia seeds, derived from the Salvia hispanica plant, are known for their high fiber, omega-3 fatty acids , and antioxidant content. They have been used in Aztec and Mayan civilizations, for their medicinal properties. If you look at the nutritional value. 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains: Calories: 138 Protein: 4.7 grams Fat: 8.7 grams (including 5 grams of omega-3s) Carbohydrates: 12.3 grams (10.6 grams of fiber) Calcium: 18% of the Daily Value (DV) Magnesium: 23% of the DV Phosphorus: 27% of the DV Vitamin B1 (thiamine): 15% of the DV Vitamin B3 (niacin): 16% of the DV Nutritional value of black sesame seeds PC: Pixabay Black sesame seeds, derived from the Sesamum indicum plant, are known for their nutty flavor and high content of healthy fats and minerals. A 1-ounce (28-gram) serving of black sesame seeds contains: Calories: 160 Protein: 5 grams Fat: 13.6 grams (mostly unsaturated fats) Carbohydrates: 6.6 grams (4 grams of fiber) Calcium: 28% of the DV Magnesium: 25% of the DV Iron: 23% of the DV Protein content When it comes to protein, black sesame seeds edge out chia seeds slightly, offering 5 grams per ounce compared to chia seeds' 4.7 grams. However, chia seeds are known as a complete protein, making them a better choice for people looking for plant-based protein sources with all essential amino acids. For individuals following a vegan or vegetarian diet, chia seeds may be more beneficial in meeting protein needs when combined with other plant-based foods. Which one is better? Both seeds offer different health benefits. Chia seeds are excellent source of antioxidants, which can slow down aging and also decrease the risk of cancer. It may also aid weight loss, because these seeds are high on fiber and protein. Chia seeds have soluble fiber, which can lower total and LDL (bad) cholestrol in your blood. This can reduce your risk of heart disease. It can also reduce blood sugar levels. Signs that all is not well with your liver Black sesame seeds on the other hand, have a higher fat content, though these are primarily healthy unsaturated fats. It is rich in antioxidants, and help improve blood pressure. Sesame also has anticancerous properties due to two compounds in it sesamol and sesamin. These black seeds are good for hair and skin. Well, which is better? It really depends on your dietary needs. For those prioritizing fiber, omega-3s, and a complete protein, chia seeds are the better choice. For individuals seeking higher calcium, iron, and antioxidants, black sesame seeds may be preferable. You can pick based on what health benefits you are looking for. Masterclass for Students. Upskill Young Ones Today!– Join Now
Time of India
02-05-2025
- Health
- Time of India
Chia seed consumption has positive effects on blood pressure: Study
Chia seeds have officially made it big in the health world—and honestly, it's well-deserved. These tiny guys may look unassuming, but they pack a serious nutritional punch. People have been munching on them for centuries (we're talking ancient Aztecs and Mayans), and now modern research is giving us even more reasons to toss a spoonful into everything. A recent deep-dive published in Nutrition Reviews looked into exactly what chia seeds do for our bodies—especially when it comes to blood pressure , weight, and blood sugar levels. And the results? Pretty impressive. They come from a plant called Salvia hispanica—and back in the day, warriors relied on them for energy and stamina. Fast forward to today, they're all the rage among health-conscious folks, plant-based eaters, gym-goers, and basically anyone trying to level up their meals. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Google Brain Co-Founder Andrew Ng, Recommends: Read These 5 Books And Turn Your Life Around Blinkist: Andrew Ng's Reading List Undo Why? Because chia seeds are loaded with omega-3s (the good-for-your-heart fats), fiber, protein, and antioxidants. And the best part? You don't have to be a master chef to use them. They go with everything. What the new study says This study (long name alert: The Effect of Chia Seed on Blood Pressure, Body Composition, and Glycemic Control) pulled together a bunch of clinical trials to figure out how chia seeds actually affect our health. Turns out, adding chia seeds to your diet might help with: Lowering blood pressure One of the big wins from the research was chia seeds' impact on blood pressure. They're rich in alpha-linolenic acid (ALA), a plant-based omega-3 that helps fight inflammation and support heart health. People who regularly ate chia seeds saw modest—but meaningful—drops in both systolic and diastolic blood pressure. Chia seeds can help keep your heart in check, especially if high BP runs in the family. Supporting healthy body weight If you've been trying to drop a few inches around the waist, chia seeds might become your new BFF. Thanks to their high fiber and protein content, they help keep you full longer, which naturally leads to eating less overall. The study found that people who added chia to their meals saw reductions in body weight and waist circumference over time. No crash diets, just smart eating. Better blood sugar control (Steady energy, fewer crashes) For anyone keeping an eye on their blood sugar—especially folks with diabetes or insulin resistance—chia seeds can be a helpful addition. The study found that chia can help lower fasting blood sugar and HbA1c (which tracks your average blood sugar over a few months). That's probably thanks to the soluble fiber in chia, which slows down how fast your body absorbs carbs. So instead of a post-meal sugar spike, you get more stable energy. Easy ways to add chia seeds to your day You don't need a complicated recipe or a trip to a fancy store to start enjoying chia seeds. Here are a few easy ideas: Overnight chia pudding – Mix a few tablespoons of chia seeds with milk (or plant milk), let it sit overnight, and boom: pudding for breakfast. Smoothie boost – Toss a spoonful into your morning smoothie for some extra fiber and protein. Baking buddy – Add chia to your muffin or pancake batter. It blends right in. Sprinkle magic – Over yogurt, salads, or oatmeal, for a bit of crunch and nutrition. Thickener – Chia absorbs liquid, so it's great for thickening soups or making homemade jams. Chia seeds aren't just another 'superfood' trend—they've got solid science behind them. Whether you're trying to manage blood pressure, trim your waistline, or keep your blood sugar steady, chia seeds can give your health a natural boost without any drama. Masterclass for Students. Upskill Young Ones Today!– Join Now
