Khaberni - A recent medical report published by the "Very Well Health" website confirms that soaking chia seeds in liquids is the basic step for releasing their full nutritional value and facilitating their digestion.
Chia seeds are distinguished by their superior ability to absorb fluids up to 12 times their weight, which helps break down their external cellular wall and make nutrients, especially anti-inflammatory omega-3 fatty acids, more available for absorption in the body compared to consuming them dry.
Water or milk?
The report explained that soaking chia seeds in water for periods ranging from 15 minutes to 24 hours results in what is known as "chia gel," an ideal choice for those looking for hydration, weight loss, and improved digestive health.
This gel is characterized by its high content of soluble fiber that slows down digestion, contributes to lowering the glycemic index of foods to prevent sudden spikes in blood sugar, and serves as a natural nourishment for beneficial bacteria in the intestines, enhancing the biological diversity of the digestive system.
On the other hand, soaking chia seeds in milk represents an option for producing a complete and dense meal known as "chia pudding," which is best for those seeking prolonged satiety and muscle building.
Milk contributes to enhancing the meal with proteins, calcium, calories, and vitamin D, which helps the body absorb magnesium available abundantly in chia seeds.
Avoid eating them dry
Experts strongly warn about the dangers of consuming dry chia seeds, as swallowing them without sufficient liquid can cause sudden expansion inside the esophagus or stomach, potentially causing serious blockage in the digestive tract, especially in people who have swallowing difficulties or a narrow esophagus. Based on this, the choice between water and milk remains dependent on individual health goals, with water for hydration and low-calorie fiber, and milk for a meal rich in protein and vitamins.
