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Is Chia Seed Water Really Worth the Hype? Experts Share the Facts

1 min read | Author - Backyard Vitality

If you’ve scrolled through TikTok lately, you’ve probably seen chia seed water trending—promoted as a miracle drink for slimming waistlines, reducing bloating, and boosting energy. But is it actually a healthy habit or just another passing craze?

Registered dietitians Cara Harbstreet, MS, RD, LD, and Natalie Rizzo, MS, RD, break it down.

According to Harbstreet, chia seeds are packed with nutrition: one ounce (about two tablespoons) delivers 10 grams of fiber, 5 grams of protein, and 5 grams of plant-based omega-3s. They’re also rich in minerals like iron, magnesium, and selenium, which are essential for healthy bones, muscles, and overall body function.

“Chia seeds support heart health, improve blood sugar control, and offer anti-inflammatory benefits,” says Rizzo. Plus, fiber—a key nutrient in chia—helps keep you full, supports regular digestion, and lowers your risk of chronic conditions like heart disease and diabetes.

The twist with chia water? When soaked in water, chia seeds swell and take on a gel-like texture. This combo of fiber and fluid is especially effective at promoting fullness and aiding digestion. “If you’re boosting fiber, don’t forget to hydrate,” Harbstreet emphasizes.

Making it is simple: just stir a spoonful of chia seeds into a glass of water and let it sit for 15–60 minutes. The longer it soaks, the thicker it gets.

Other Delicious Ways to Enjoy Chia Seeds

If chia seed water isn’t your thing, don’t worry—there are plenty of other tasty ways to reap the benefits. Stir them into smoothies or yogurt for a nutrient boost, sprinkle them over oatmeal or salads, or use them to make chia pudding by soaking them in milk or plant-based alternatives overnight. You can even add them to baked goods like muffins or homemade granola bars for an extra hit of fiber and protein.

Stabilize Your Blood Sugar With This Pantry Staple

1 min read | Author - Backyard Vitality

Beyond fiber, beans are rich in plant-based protein. Protein, like fiber, slows digestion and helps maintain steady blood sugar levels. A cup of cooked beans provides approximately 15 grams of protein, making them an excellent meat alternative.

Beans also contain essential nutrients such as magnesium, potassium, and iron. Magnesium, in particular, has been linked to improved insulin sensitivity, further supporting blood sugar control.​

Scientific Evidence Supporting Beans in Diabetes Management

Research underscores the benefits of beans for individuals with diabetes. A study published in the New England Journal of Medicine found that a high-fiber diet, including beans, improved glycemic control and reduced hyperinsulinemia in patients with type 2 diabetes. Another study indicated that adding a cup of legumes to the daily diet of individuals with type 2 diabetes improved glycemic control and reduced the risk of coronary heart disease.

Incorporating Beans into Your Diet

Adding beans to your meals is straightforward and can be delicious. Here are some practical tips:​

  • Salads and Soups: Toss black beans or chickpeas into salads or blend them into hearty soups.​
  • Main Dishes: Use kidney beans in chili or prepare a classic rice and beans dish.​
  • Snacks: Enjoy hummus (made from chickpeas) with vegetable sticks or whole-grain crackers.​

Start with small portions to allow your digestive system to adjust to the increased fiber intake. If using canned beans, use low-sodium versions and rinse them thoroughly to reduce sodium content.​

The Side Effects of Eating Too Much in One Meal

1 min read | Author - Backyard Vitality

Protein is essential for muscle growth, metabolism, and overall health, but consuming too much at once can lead to discomfort and inefficiency. The general recommendation for protein intake is 0.8 grams per kilogram of body weight daily, but active individuals may need more. For example, a 150-pound person may require 80–160 grams of protein per day, depending on activity levels and fitness goals.

While research is inconclusive on how much protein the body can process in one meal, experts suggest 25–30 grams per serving as a general guideline. Overloading on protein in a single sitting may cause digestive discomfort, including bloating, nausea, and constipation. 

Additionally, excess protein increases water loss, potentially leading to dehydration. If not used for muscle repair or energy, the extra calories from protein may be stored as fat, contributing to weight gain.

Instead of consuming large amounts in one meal, experts recommend distributing protein intake across 3–6 meals and snacks daily. This approach supports better absorption, sustained energy levels, and muscle recovery. 

If you want to optimize your protein intake for muscle growth or weight management, consulting a nutritionist who can help you create a balanced diet that meets your needs. 

Prioritizing consistency over excess in one sitting ensures your body makes the most of your protein intake.

Homesteading: How to Grow 100 Percent of Your Food

5 min read | Author - Katherine Marko

Many Americans believe that to feed a city, it takes miles and miles of machine-laid and chemically-grown crops. But in reality, with the right soil and a little space, you can grow enough food to feed your family in your backyard. A homestead garden is your ticket to becoming self-sufficient and less reliant on commercial grocery stores. In fact, there’s no better time than now to become self-reliant — especially with the pandemic still looming over our heads and climate change on the forefront. Here’s what you need to know to grow 100 percent of your food.    

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How to Grow and Use Chia Seeds

4 min read | Author - Susan Patterson

Chia seeds are tiny black/white seeds of the plant Salvia hispanica belonging to the same family as mint and basil. They have a long history of cultivation in South America, where they were a staple food of ancient civilizations.

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