Chia seeds are known for their fiber and fatty acid content and are commonly used in water or prepared as a pudding.
According to Verywell Health, the way the seeds are prepared is not insignificant. The choice can affect both digestion and satiety.
How the stomach reacts
When chia seeds are soaked, they absorb liquid and form a gel. This generally makes them easier to digest, Verywell Health reports.
If the seeds are only soaked briefly, they may continue to absorb liquid in the stomach.
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Nutrition expert Jamie Mok explains, according to Verywell Health, that this can cause discomfort such as bloating or stomach cramps in some individuals.
This is seen particularly with chia seeds in water, which are often left to soak for only 15 to 30 minutes before consumption.
Differences in nutritional content
Chia seeds contribute more than just fiber. Chia seeds in water provide a low amount of protein, while chia pudding made with milk contains more protein and energy.
According to nutrition expert Lindsay Malone, a thicker consistency provides longer-lasting satiety and a slower effect on blood sugar levels.
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This may be relevant for people who use chia seeds as breakfast or a snack.
When each option makes sense
Chia seeds in water may suit those who want a light, calorie-restricted supplement with a focus on hydration. Chia pudding is better suited as a complete meal.
Verywell Health emphasizes, however, that people with intestinal disorders should be cautious due to the high fiber content.
Chia seeds also contain oxalates, which may be relevant for individuals prone to kidney stones.
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Sources: Verywell Health.
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