Many people enjoy coffee as a morning ritual and a way to boost energy levels. Beyond the standard additions of cream and sugar, coffee can also serve as a vessel for healthier ingredients. One such addition gaining popularity is chia seeds. Combining the benefits of chia seeds with those of coffee creates a powerhouse beverage. Chia seeds are a nutritional powerhouse that can be added to smoothies, cereals, oatmeal, and now coffee.
What are Chia Seeds?
Chia seeds are small black or white seeds packed with nutrients. They offer a convenient way to incorporate plant-based fiber, omega-3 fatty acids, protein, and magnesium into your diet. Chia seeds are consumed like whole grains, but they’re a pseudograin. Chia is actually a member of the mint family and native to Mexico.
Health Benefits of Chia Seeds
Chia seeds offer a wide array of health benefits:
- Rich in Nutrients: Chia seeds are packed with essential nutrients, including omega-3 fatty acids, fiber, protein, vitamins, and minerals.
- Heart Health: The omega-3 fatty acids in chia seeds may contribute to heart health by reducing risk factors like high cholesterol and triglyceride levels.
- Fiber Content: Chia seeds are an excellent source of soluble fiber, which can aid digestion, promote a feeling of fullness, and help regulate blood sugar levels.
- Weight Management: The high fiber and protein content of chia seeds may assist in weight management by promoting satiety and reducing overall calorie intake.
- Blood Sugar Control: The soluble fiber in chia seeds may help regulate blood sugar levels, making them potentially beneficial for individuals with diabetes.
- Bone Health: Chia seeds contain essential minerals like calcium, phosphorus, and magnesium, which are crucial for maintaining strong and healthy bones.
- Antioxidant Properties: Chia seeds contain antioxidants that may help protect the body against oxidative stress and inflammation.
- Hydration: When mixed with liquid, chia seeds form a gel-like substance, which can help with hydration and may be beneficial for athletes or those needing to stay hydrated.
- Gluten-Free: Chia seeds are naturally gluten-free, making them a suitable addition to a gluten-free diet.
- Versatility in Cooking: Chia seeds are versatile and can be easily incorporated into various dishes, such as smoothies, yogurt, puddings, and baked goods.
Benefits of Coffee
Coffee offers more than just a caffeine boost:
- Social Benefits: Coffee is often enjoyed in social settings, and the act of drinking coffee with others can contribute to social interactions and well-being.
- Nutrient Content: Coffee contains essential nutrients, vitamins B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and manganese.
- Antioxidant Properties: Coffee contains antioxidants, which can help neutralize free radicals in the body and protect cells from damage.
- Improves Mental Alertness: Caffeine, a natural stimulant found in coffee, can enhance mental alertness, concentration, and mood. It may also help reduce the risk of cognitive decline.
- Physical Performance: Caffeine can increase adrenaline levels, which may enhance physical performance by improving endurance and promoting the release of fatty acids from the fat tissues.
- May Lower Risk of Certain Diseases: Some studies suggest that regular coffee consumption is associated with a lower risk of certain diseases, including Parkinson’s disease, Alzheimer’s disease, and certain types of cancers.
- Liver Health: Coffee may have protective effects on the liver. It has been associated with a reduced risk of liver diseases, including liver cirrhosis and liver cancer.
- Type 2 Diabetes Prevention: Regular coffee consumption has been linked to a lower risk of developing type 2 diabetes. The antioxidants and minerals in coffee may contribute to improved insulin sensitivity.
- Heart Health: Some studies suggest that moderate coffee consumption may be associated with a reduced risk of heart disease and stroke. However, excessive consumption should be avoided.
- Depression and Mental Health: Coffee consumption has been linked to a lower risk of depression and may have mood-enhancing effects.
Why Combine Chia Seeds and Coffee?
Chia seeds and coffee are two powerful ingredients that can offer benefits like weight loss. Chia seeds with coffee can help to shed extra pounds. During a 2023 study published in the Journal of Medical and Health Sciences, researchers found that chia seed consumption when combined with a hypocaloric (low in calories) diet, can lead to significant weight loss. Chia seeds are also high in protein and fibre. Due to its high fibre and protein level, chia seeds may help to lose weight. Also, when they get digested in the stomach, they expand and make you full for an extended period.
Read also: Nutritional Synergy: Chia & Yogurt
Benefits of Having Chia Seeds with Coffee
Having chia seeds with coffee has more benefits than just weight loss, which includes:
Promotes Bowel Movements: Consumption of chia seeds can improve digestion, and ensure regular bowel movements due to high fiber content. Coffee can also help you with bowel movements. Having a cup of coffee can increase muscle contractions in the colon in just four minutes, which can make you feel like pooping, as per research published in the Nutrients journal in 2020.
Hydrates You: Chia seeds absorb water, generating a gel-like consistency, and in turn help with hydration. This is particularly good for the body’s fluid balance. As for caffeine, it does increase urine production. But the fluid in caffeinated drinks like coffee can balance this diuretic effect.
Helps Avoid Oxidative Stress: Chia seeds and coffee have antioxidant properties that can offer protection from oxidative stress, which is an imbalance of free radicals and antioxidants in the body, and can lead to cell damage. The combination of coffee with chia seeds can reduce inflammation, and lower the risk of chronic diseases, including heart disease.
Prevents Diabetes: Chia seeds may be beneficial for people with diabetes, as the fiber content in them may help to regulate blood sugar levels. The same goes for coffee. During a study published in the Diabetologia journal in 2014, researchers found that people who increased their coffee consumption by more than one cup in a day, had at least 11 percent lower risk of developing type 2 diabetes.
Read also: Healthy Chia Seed Pudding Ideas
May Support Heart Health: Chia seeds have omega-3 fatty acids, which may be good for your heart health, as they can reduce risk factors like high cholesterol. Mix them with coffee for a stronger heart. During research published in The Ochsner Journal in 2023, it was found that moderate consumption of coffee can lead to a decrease in cardiovascular-related mortality, heart failure, hypertension, and cholesterol.
How to Make Chia Seed Coffee
Here are several simple ways to incorporate chia seeds into your coffee routine:
Hot Coffee with Chia Seeds
- Add chia seeds directly to your hot coffee.
- Soak 1 tablespoon of chia seeds in liquid (milk, almond milk, coconut milk, or water) before adding to your coffee.
Hot Coffee with Chia Powder
- If you dislike the texture of chia seeds, use chia powder. Chia powder provides the same benefits as chia seeds but without the gel-like consistency.
Hot Black Coffee with Chia Seeds
- Adding chia seeds to black coffee is a great way to have a healthy, lower-calorie beverage that provides healthy fats and fiber.
Iced Chia Seed Coffee
- Use pre-made or freshly brewed coffee poured over ice. Add soaked chia seeds to the cold coffee.
Chia Seed Coffee Smoothie
Smoothies are a great way to combine coffee with chia seeds:
Recipe:
- Soak chia seeds in unsweetened almond milk, coconut milk, unsweetened soy milk, vanilla soy milk, chocolate soy milk, or water for about 20 minutes.
- Brew or use iced coffee.
- Add soaked chia seeds to a blender.
- Add 1 cup of ice.
- Add more "soaking liquid" if desired.
- Blend ingredients until desired consistency.
Chia Seeds with Coffee for Weight Loss
Chia seeds with coffee can help with weight loss. Combine these healthy seeds with coffee, and you will get a weight loss drink. Hundred grams of coffee has 40 mg caffeine, according to the USDA. Caffeine not only increases mental alertness, but its intake may promote weight, and body fat reduction, as per research published in Critical Reviews In Food Science and Nutrition in 2019.
Chia seeds are rich in fiber, helping you stay full for longer. They also boost metabolism, regulate digestion, & support healthy weight management.
Read also: The Ultimate Guide to Chia Seeds on Keto
Coffee contains caffeine, which increases energy levels & can help enhance fat burning during workouts.
Chia seeds in coffee smoothies can be an effective supplement weight loss diet. Chia seeds are high in fiber, which promotes fullness and reduces hunger. Coffee includes caffeine, a natural stimulant that can boost metabolic rate and aid in fat loss.
How to Prepare Chia Seeds Coffee
- Brew a fresh cup of black coffee.
- Stir in the chia seeds and let them soak for 10-15 minutes.
- Add honey, if desired.
- Pour over ice for a refreshing flavour.
Enjoy chia seeds coffee in the morning or before your workout for an energy boost.
When to Drink Chia Seed Coffee
- Morning: A great way to start up the metabolism and keep us full until the next meal.
- Pre-workout: Provides a mix of caffeine for energy and protein for endurance.
- Midday Slump: Helps avoid energy crashes and unnecessary snacking.
Avoid drinking it late in the evening as caffeine can interfere with sleep.
How to Make Chia Seed Coffee at Home
It’s super simple! Here’s how you can make your own chia coffee at home:
- Ingredients: 1 cup of hot or iced coffee (your choice), 1 tablespoon of chia seeds, Sweetener (optional), Milk or plant-based alternative (optional)
- Instructions: Brew your coffee as usual. Stir in 1 tablespoon of chia seeds. Let it sit for 5-10 minutes so the seeds can absorb liquid. Stir well and enjoy! (For a smoother texture, blend it.)
You can drink coffee with chia seeds for weight loss and other benefits two times a day to enjoy the benefits without the high fiber content affecting your digestive tract.
Potential Side Effects
While generally safe, there are some potential side effects to consider:
- Excessive amounts of chia seeds can cause abdominal discomfort, as they contain high fiber. Start with one teaspoon and increase as your body allows.
- Too much coffee may trigger anxiety, restlessness, or inability to sleep properly, so consume it in moderation.
- According to Dr. Rebecca Rawl, gastroenterologist, because chia seeds absorb many times their weight in water, dry seeds may expand in the esophagus and cause a blockage.
- It’s best to soak chia seeds for 10 to 15 minutes prior to eating them, so they have absorbed water already. If you have dysphagia or other difficulties with swallowing, it’s best to avoid chia seeds.
Important Considerations
- Make sure chia seeds have fully expanded before consuming them, and do not eat chia seeds dry, especially if you have difficulty swallowing.
- As with any high fiber food, make sure to drink plenty of water with it.
- Chia seeds are a nutritious pseudograin that can be part of a healthy weight loss plan. But they’re not a quick fix to drop a clothes size.
- And if you eat too many, they may have the opposite effect. For most people, it’s safe to consume 2 tablespoons of chia seeds a day to support a healthy diet.
- But remember, no single food is responsible for healthy weight loss. Chia seeds are nutritious and can be good for your overall health.