Often lauded for their fibre-fuelled and protein-packed nature, chia seeds have become the centre of attention for those looking to shed pounds around their middle.
But, to fully appreciate their health benefits, a medical professional has revealed a crucial preparation method that dramatically enhances their nutritional value for those on a health kick this summer.
Dr Karan Rajan, who commands 5.4 million followers on TikTok under the handle @dr.karanr, has shared essential guidance on properly consuming the popular superfood.
Chia seeds require specific preparation to access their most beneficial nutrients, with the doctor explaining: "Before you eat chia seeds, you need to do one thing to unlock a very special nutrient."
Hydrate chia seeds by mixing them with water, yoghurt and milk
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Hydrating the seeds before consumption activates their unique properties, making it an essential step if you want to fully appreciate the superfood.
Chia seeds predominantly contain insoluble fibre, with merely 15 per cent being soluble - but it's this smaller portion that provides the most significant health benefits.
"To optimise access to chia seeds' soluble fibre, you should hydrate them before eating," Dr Rajan advised. "This activates the chia's mucilage layer, which is a very potent soluble fibre and, in my opinion, the most beneficial compound in chia seeds."
He recommended using a specific ratio for maximum results. "For optimal gel formation, use a ratio of chia seeds to water of one to six, or just blend them into smoothies, yoghurts and oatmeal so they can hydrate while they sit."
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The hydration process delivers multiple health advantages. Dr Rajan explained: "It slows down digestion, leading to a more stable blood sugar; it prolongs satiety, making you feel fuller longer."
The doctor highlighted its further digestive benefits, adding: "It acts as a prebiotic, feeding beneficial gut bacteria, and the soluble water helps draw water into the colon to bulk up your stool and help to unblock your biological drain pipes."
Additionally, a study revealed that consuming chia seeds for 12 weeks aids "significant but discrete reduction in weight and waist circumference and enhances lipid profile". However, the health food was found to be more effective for weight loss in those who were more overweight.
For those keen to incorporate chia seeds into their diet, the expert cautioned against consuming them dry. He said: "If you eat chia seeds dry, they'll absorb water from your stomach and intestines, and they'll still gel, but you might not get the full benefits because it depends on how hydrated you are."
Chia seeds have a number of health benefits, granting them superfood status
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As the chia seed craze continues to grip health enthusiasts, fans of the superfood have shared their creative concoctions online.
Many are opting to blend them into their smoothies, with one enthusiastic user declaring the seed to be a "game-changer" ingredient.
"Soaking chia seeds really brings out their legendary benefits - who knew hydration was the key to unlocking their full potential?" said another in praise of the snack.
A third supporter added: "Chia seeds really are packed with benefits. It's amazing how something so small can have such a big impact."
But, of course, it's best to check with a medical professional if you are planning to make any major changes to your diet and lifestyle.
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