Chia seeds are rich in fiber and omega-3 fatty acids, and are considered by many to be superfoods for the digestive system. However, not every way of using them is the same in terms of easy digestion. Between chia seed water and chia seed pudding, which is the more suitable choice?
Soaking chia seeds, a decisive factor in digestion
Many people mix chia seeds with water and drink them after about 15 - 30 minutes, while chia seed pudding is usually soaked in milk and left cold overnight. The common point of these two methods is that they both help chia seeds absorb water, expand and create a gel layer around them.
According to Ms. Allegra Picano, Master of Nutrition, nutritionist at the Department of Gastroenterology, Hepatobiliary and Pediatric Nutrition, Henry Ford Medical Center (Detroit, Michigan, USA), when chia seeds are soaked for enough time, soluble fiber will absorb fluid, forming a gel structure that helps the digestive system process them more gently.
However, if chia seeds are only soaked partially, the risk of intestinal discomfort may increase. Jamie Mok, Master of Nutrition, certified nutritionist in Los Angeles and spokesperson for the American Academy of Nutrition and Diet, said: when chia seeds are not soaked enough water, they can continue to expand in the digestive tract, causing bloating or cramps.
Therefore, in terms of digestion, chia seed pudding with a longer soaking time is usually more "smooth" to the stomach than quickly soaked chia seed water.
Chia seed pudding, high in protein, fuller for longer
Not only different in indigestibility, these two options also have differences in nutritional value. Chia seed water is a low-calorie drink, from two tablespoons of chia seeds, it only provides about 4 grams of protein. Meanwhile, chia seed pudding made from the same amount of seeds but adding half a cup of milk can provide about 8 grams of protein, not to mention protein supplements from nuts or accompanying nut butter.
According to Lindsay Malone, Master of Nutrition, nutrition lecturer at the School of Medicine at Case Western Reserve University (Ohio, USA), a thicker pudding, rich in fiber and protein, tends to digest slower, helping to stabilize blood sugar and create a feeling of fullness for longer.
However, the type of milk used also needs to be considered. People who are intolerant to lactose may have bloating when using cow's milk, while some types of vegetable milk containing thickeners can be uncomfortable for people with sensitive digestive systems.
Water or pudding, depends on health outcomes
If the goal is to supplement water and fiber with low calories, chia seed water is a suitable choice. Conversely, if you need a balanced breakfast or energy-rich snack, chia seed pudding is superior.
However, not everyone is suitable for chia seeds. High fiber content can worsen symptoms in people with inflammatory bowel diseases such as Crohn's disease or appendicitis. In addition, chia seeds are rich in oxalate, a substance related to kidney stones. People at risk of kidney stones should combine chia seeds with calcium-rich foods to reduce oxalate absorption.
In short, chia seeds are only really good when used properly. Soaking for long enough, choosing appropriate forms and listening to the body's reactions is still the golden formula for digestive health.
It's a bit of a bit of a bit of a bit of a bit of a bit.
