One of the biggest concerns for modern people is belly fat. Unlike arms and legs, it is easy to gain weight with just a little neglect of exercise. For this reason, various methods that are said to help reduce belly fat are being shared online. One of these methods is consuming chia seeds mixed with water.
‘Chia Seeds’ That Expand When They Meet Water… Rich in Dietary Fiber
Chia seeds are the seeds of the plant ‘Salvia hispanica’ that grows in the region of Mexico. They are very small seeds that look like black sesame seeds, but they expand when they come into contact with water. They can swell up to 10 times their size, which is a characteristic due to their high soluble dietary fiber content.
Thanks to this property, they can help with dieting by providing a high sense of fullness. In addition to dietary fiber, they also contain omega-3 fatty acids and antioxidants, making them noteworthy for health. Moreover, the rich dietary fiber in chia seeds is known to slow down blood sugar spikes and aid in gut health.
“Your Stomach Will Instantly Flatten”… Beware of Some Exaggerated Advertisements
While chia seeds have their benefits, one should be cautious of exaggerated advertisements aimed at selling products. Some posts claim that ‘chia seeds dissolve body fat’ or ‘if you mix them with water, your stomach will flatten immediately’.
Chia seeds only play a supportive role in appetite control and have no relation to fat breakdown. While it may temporarily appear that the stomach is flatter due to relief from constipation, it is impossible for fat to decrease instantly.
Eating Without Soaking in Water Can Be Dangerous… Potential to Cause Esophageal Obstruction
As mentioned above, chia seeds can expand up to 10 times when they absorb water. Therefore, if they are swallowed dry without being sufficiently soaked in water, they can expand inside the body and pose a risk. This can lead to difficulties in swallowing and esophageal obstruction.
If consumed in excess while being dehydrated, it may cause gas in the stomach or severe constipation. Chia seeds must be soaked in water or milk for at least 10 to 30 minutes before consumption. A daily intake of 1 to 2 tablespoons (about 10 to 20g) is appropriate, and it is also important to drink plenty of water.
Initially, it is advisable to start with a very small amount to check for any adverse reactions. Those who have difficulty swallowing food or have a history of esophageal diseases should be especially cautious.
