What happens when you eat chia seeds at different times of the day

Chia seeds are a popular superfood that can help you feel full longer and reduce cravings between meals. Eating them at specific times, such as in the morning, could make these benefits even stronger.

Morning: Stay full and reduce cravings

Starting your day with chia seeds can help set a consistent and balanced tone for your appetite. Adding them to breakfast, such as in a smoothie, oatmeal, yogurt, or chia pudding, can increase fiber intake early in the day, helping you stay full and satisfied.

Since fiber slows digestion, it helps you feel full longer, which may reduce how often you feel the need to snack on less healthy foods.

If you’re not used to eating a lot of fiber, chia seeds may cause an upset stomach at first. Start with small amounts and drink plenty of water to avoid constipation.

Noon: beat afternoon hunger

Chia seeds make a satisfying midday snack when hunger strikes. A simple chia seed water, made with water, chia seeds, and a little lemon juice, adds hydration and fiber to your day.

Let the seeds soak for at least 10 minutes to allow the gel to form before drinking them. Water from chia seeds can pose a choking hazard, so make sure the seeds are completely soaked to avoid choking.

Alternatively, a chia snack like chia pudding or energy bites can help reduce cravings and avoid mindless afternoon snacking.

Before bed: promotes glycemic balance

Eating late at night is not ideal if you want to lose weight. However, a small fiber-rich snack like chia pudding after dinner can help keep blood sugar levels stable overnight. This balance can reduce nighttime cravings and support overall metabolism.

That said, if you’re not hungry after dinner, there’s no need to add an extra snack just for the sake of it.

What other benefits do chia seeds offer?

• Nutrient density: These tiny black seeds are rich in fiber, omega-3 and antioxidants, making them a very nutritious addition to your meals.
• Relieve constipation: The fiber content of chia seeds can support healthy digestion and regular bowel movements.
• Healthy heart: Research suggests that chia seeds may support heart health by helping to lower cholesterol and possibly blood pressure.
• Blood sugar balancing: They can help regulate blood sugar levels, which is especially helpful for people with prediabetes or diabetes.
• Rich in antioxidants and anti-inflammatory: Their antioxidants may help reduce inflammation and protect against diseases related to oxidative stress.