Chia Seed Lemon Honey Water

Why people make this drink

When a relative visiting from the United States brought Bro Niu a bag of organic chia seeds, it prompted a deeper look at what these tiny seeds are actually good for. In North America, chia seeds — also called chia or Salvia hispanica — have become well-regarded as a weight-management food. The reason is straightforward: chia seeds are among the richest seed sources of omega-3 fatty acids, and they are loaded with soluble fibre. When soaked in liquid, they swell into a gel-like consistency that sits comfortably in the stomach, promoting a feeling of fullness and slowing the rate at which the body absorbs carbohydrates. The result is a gentler rise in blood sugar after meals and longer-lasting satiety. Combined with fresh lemon and honey — which brighten the flavour considerably — this makes for an easy, pleasant pre-meal ritual.

Who it suits / who should be cautious

• Suitable for office workers, people who sit for long periods, and anyone looking to manage weight through dietary habit
• Can also be stirred into oatmeal, salads, yoghurt, or any beverage
• Those with naturally low blood pressure should start with a smaller amount (about 1 teaspoon) before increasing
• Those taking anticoagulant medication (blood thinners such as warfarin) should avoid large quantities — chia seeds can have a mild blood-thinning effect; please see a doctor before use
• If the drink causes a feeling of fullness or stomach discomfort, try reducing the quantity to 1 teaspoon and soaking longer before drinking

Why these ingredients (the food-therapy logic)

• Chia seeds (qi ya zi): One of the highest plant-based sources of omega-3 fatty acids of any seed. Rich in soluble fibre — when soaked, the seeds expand to many times their size, creating a gel that promotes satiety and slows digestion. Also associated with supporting heart health, digestive health, and healthy skin and nails.
• Fresh lemon: Provides vitamin C, brightens the drink, and supports digestion. The acidity of lemon juice further slows the absorption of sugars and starches eaten alongside it.
• Honey: A natural sweetener that adds pleasant flavour. Used in moderation it does not significantly impact the caloric value of the drink.

Ingredients (1 glass)

Ingredient	Amount	Notes
Chia seeds	2 teaspoons	Organic if possible
Fresh lemon slices	3 slices	Or the juice of half a lemon
Honey	to taste	A small drizzle is sufficient
Warm water	~200–250 ml	Not boiling; warm is best

Method

1. Place chia seeds and lemon slices in a glass.
2. Pour in warm (not boiling) water.
3. Allow to soak for 5–7 minutes, stirring once or twice, until the seeds have swelled into a gel-like texture.
4. Add honey to taste, stir well, and drink immediately.
5. For best results, drink 30 minutes before a meal.

Bro Niu’s tips

This drink works best when consumed before a meal rather than after — drinking it 30 minutes ahead of eating gives the chia gel time to settle in the stomach and promote a feeling of fullness. You can also stir chia seeds into oatmeal (pre-soak first with a little water, then add to the oatmeal), or mix them into yoghurt or salad dressings. When buying chia seeds, look for organic black or white varieties from a health food store. If the drink causes bloating or a stuck feeling, reduce to 1 teaspoon and give them a longer soak time. Note: chia seeds are distinct from basil seeds (lan xiang zi), which are also popular for weight management — chia seeds are specifically rich in omega-3, which basil seeds are not.

Community questions answered (selected)

• Q (YH): I tried chia seeds twice and both times felt a stuck or full feeling in my stomach. Should I stop using them? Bro Niu: Try using a smaller amount — about 2 teaspoons — with hot water, soaking for 10 minutes before drinking, and add a little honey. The seeds need enough time to fully expand before you drink them. That should prevent the uncomfortable feeling. Give it another try.

• Q (susanna): Are chia seeds and basil seeds (lan xiang zi) two different things? Which has better effects? Bro Niu: They are two completely different things. Basil seeds (lan xiang zi, also called falooda seeds) also have weight-loss and detox benefits, but they do not contain omega-3. Chia seeds are richer in omega-3, which is why they are generally considered more effective and tend to cost a bit more.

• Q (Amy): Where can I buy chia seeds in Hong Kong? Bro Niu: I have seen them at Foodwise health food stores.

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Published September 10, 2016 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.