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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Chia seeds are rich in fibre, omega-3s, minerals and plant protein But the medium changes how your body uses them
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Chia absorbs water and forms a gel This helps with hydration, digestion and appetite control Light on stomach and great for mornings!
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– Supports easy bowel movement – Good option for people with low appetite – Helps prevent overeating – Fastest to digest – Ideal for weight loss routine
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Chia mixed with milk becomes a calcium and protein rich snack Keeps you full longer and works well as a mini meal More calories but more nourishment
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– Higher protein especially with greek yogurt or almond milk – Great for post workout or evening snack – Feels like a small pudding which reduces sugar craving – Slower digestion gives long lasting satiety
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There is no universal 'best' Choose it based on your goal: For weight loss/ gut health-Water For muscle recovery or long satiety/ cravings/ snack-Milk
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Morning: Chia in water Post workout: Chia in milk Evening Snack: Chia-pudding Bloating days: In warm water with lemon
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Both are really healthy and your choice should depend on your routine, hunger and fitness goal Use water when you want something lighter and milk when you need something filling
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