Chia Milk Is the Trendy Dairy-Free Drink Women Over 50 Love for Weight Loss
One 52-year-old lost 18 lbs in 4 months by swapping her daily latte with chia milk
From almond to oat to soy milk, the dairy-free aisle keeps growing—and that’s wonderful news for anyone avoiding dairy or simply looking for an alternative to cow’s milk. But here’s something that might surprise you: There’s a newcomer that’s catching nutrition experts’ attention, and it’s packed with health benefits. We spoke to experts about why chia milk is trending, what sets it apart, where to find it in stores and how to make your own at home for less.
What is chia milk?
Before we get into what chia milk is, it helps to understand what the seeds are themselves. Chia seeds are tiny, nutrient-dense seeds that come from the salvia hispanica plant. They’re packed with omega-3 fatty acids and form a gel-like substance when combined with liquids.
As for chia milk, it’s “a smooth, plant-based drink made by blending chia seeds with water,” says Will Haas, MD, MBA, Founder & CEO of VYVE Wellness. “Think of it like almond or oat milk, but with a little extra nutrition.”
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4 health benefits of chia milk
Dr. Haas reveals that chia seeds are “nutritional powerhouses” and easy to incorporate into your daily diet. Here’s how sipping on chia milk might improve your health:
It aids digestion
“Chia seeds are loaded with fiber that’s great for digestion and gut health,” says Dr. Haas.
It reduces inflammation
“The seeds in chia milk are one of the best plant sources of omega-3 fatty acids, which help calm inflammation and support heart health,” says Dr. Haas.
It boosts bone health
“Chia seeds also bring in plant-based protein for fullness and muscle recovery, antioxidants to help protect cells and minerals like calcium and magnesium that are key for strong bones,” says Dr. Haas.
It supports weight loss
Incorporating chia seeds or chia milk into your daily diet could support your weight loss goals too. “The fiber and protein in chia help you feel satisfied and promote feelings of fullness, while the way the seeds swell up with liquid slows digestion and helps keep cravings in check,” says Dr. Haas.
This simple weight-loss hack can be surprisingly effective. “I had a 52-year-old client lose 18 pounds in four months simply by replacing her morning latte with chia milk,” reveals Maria Knöbel, MBBS, BSc(hons), a primary care doctor in London, internationally board-certified in Lifestyle Medicine and Medical Director of Medical Cert UK.
Why chia milk has an edge over chia seeds
Now you might be wondering: If chia seeds are so great, why not just sprinkle them on my salad and call it a day? Great question! While you can definitely do that, you won’t get quite the same benefits.
“Pre-soaking predigests the seeds, opening nutrients that can actually be absorbed by your gut,” explains Dr. Knöbel. “One patient who had experienced chronic fatigue sprinkled seeds on salads for months without any effect. She felt her energy was back to normal after two weeks of consuming daily chia milk. The liquidity form helps avoid the greatest chia error—lack of water intake with fiber.”
How to make chia milk at home
You can pick up pre-made chia milk, like Seeds of Wellness Chia Milk, at places like Amazon or certain Costco locations. But you can also make your own version at home for less, and it’s easier than you may think. Alix Turoff, RD, virtual nutrition coach and certified personal trainer, shared a chia milk recipe you may want to try.
Ingredients:
- ¼ cup chia seeds
- 4 cups water
- Flavoring such as maple syrup, honey, vanilla extract, salt or cinnamon to taste (optional)
Directions: Whisk chia seeds with water in a large jar or bowl. Refrigerate uncovered for 8 to 12 hours or overnight. Then pour the mixture into a blend. If desired, add optional sweeteners or flavorings. Blend until the mixture is smooth. If you prefer a thinner consistency more akin to traditional milk or almond milk, strain the mixture in a cheesecloth and discard the pulp. Store in an airtight jar or bottle, refrigerated, for up to five days.
To reap the health benefits, you can enjoy chia seed milk in coffee, overnight oats, chia pudding or simply on its own as a refreshing drink. Tip: “It’s common for chia milk to separate in the refrigerator, especially when made at home because you’re not using additional ingredients like gums to hold it together,” Turoff notes. “Just make sure you shake well before using.”
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