From a familiar presence in kitchens and gym bags to café menus, chia seeds have been widely promoted as an easy addition to support weight control. If you’re trying to make sense of this advice, you may have noticed conflicting suggestions about how they should be consumed. Some swear by soaking chia seeds in plain water; others like to stir them into milk for a thicker, more filling option. These choices aren’t just about taste or texture. The liquid used changes the way chia seeds release nutrients, how they are digested, and how they affect appetite and energy balance. Examining these differences closely might help you figure out how chia seeds can be your way, instead of making assumptions that one method will automatically give you more weight loss.

Why chia seeds behave differently in water and milk

From a functional point of view, chia seeds are highly adaptable; therefore, their application in water-based drinks and milk-based dishes. When soaked in water, they form a gel that is light and neutral in flavour, easily consumed on its own. In milk, whether dairy or plant-based, the same seeds become part of a more substantial preparation, almost like a pudding or a smoothie base. Scientific interest in these forms has focused on how soaking affects nutrient release and functionality. Research into water-soaked chia seeds published in Food Research International has demonstrated the effects of hydration on the release of lipids and polyunsaturated fatty acids such as omega-3 and omega-6, while a separate study on the protein of chia seeds published in Applied Food Research underlines how these seeds interact with protein-rich liquids such as milk. Considering this evidence altogether, there is an indication that both methods are valid but for different nutritional purposes and not necessarily competing against each other.

Water vs milk: How the nutrition profile of chia seeds shifts

The chia seeds vary in nutritional profile depending on the liquid used. In water, they add fibre, a bit of healthy fat, and some micronutrients while not contributing extra calories or protein, which keeps intake overall modest. In milk, it’s a different equation: Milk adds protein, calcium, and sometimes additional fat, moving the nutritional complete serving up a notch. When it comes to weight loss, protein is useful because it allows satiety and can preserve lean mass, but does raise total calorie intake. The difference isn’t in the chia seeds themselves; it’s just a question of whether one is seeking a low-energy additive or a full, added nutrient component in something.

How different liquids change the way chia seeds digest

Of course, chia seeds strongly act upon digestion due to their gel-forming fibre. This gel, when taken with water, remains fairly intact and slows down the movement of food through the digestive tract. This can prolong fullness and reduce the urge to snack soon after. Digestion becomes more complicated with milk-based preparations. Milk proteins and fats associated with the chia gel result in a more sluggish yet resource-intensive digestion process. This may suit people who require sustained energy over several hours, but it can be heavier for those with sensitive digestion or lower energy requirements.

Do chia seeds affect blood sugar differently in milk?

When it comes to weight loss, blood sugar control becomes one of the central themes. Water-soaked chia tends to have a neutral effect because there are no sugars present, and it dampens carbohydrate absorption from other foods eaten concurrently with chia. This may help establish stable energy levels. Milk adds natural sugars, and depending on the type, more or less fat. Even though protein and fat blunt rapid spikes in glucose, overall glycaemic response will depend on portion size and timing. For those people, preparations with milk help them avoid crashes of energy, while others prefer the minimal input of blood sugar by keeping things as simple as water.

Water or milk: Which fits weight loss better?

The other question is how each one fits into the daily energy balance when weight management is the desired goal. Water-based chia drinks have been used as an appetite aid and can provide some reduction in portion sizes at subsequent meals. Milk-based chia servings function more as small meals and may become a replacement for higher-calorie snacks. Neither approach alone is guaranteed to ensure weight loss. The effect depends on whether the preparation leads to a net reduction in calorie intake over time or simply adds another source of energy to the day.

Water or milk for chia seeds: A quick comparison

Practical ways to include chia seeds in your daily diet

Knowing the effective use of chia seeds involves preparation that matches your routine rather than a single rule. Both water and milk versions can be weight, friendly when used consciously and in the right amounts. In this case, if a better appetite is your main concern, soak chia seeds in water before meals. Use milk, based chia preparations when you are substituting a snack or light meal. Cut back on portion sizes to take into account the extra calories from milk. Depending on whether the question is more about digestion or just an energy need, one option may be better than the others for different times of the day.Also Read | Everyday foods that quietly harm your brain: Sausages, energy drinks, chewing gum and more

Vaishnavi Sharma finally had her moment to cherish on the international stage during the second T20I against Sri Lanka Women. The young Indian off-spinner broke through at a crucial phase, ending a long wait for her first wicket. It was a dismissal that carried both relief and redemption after earlier heartbreak during first game. Smiles all around as teammates rushed in to celebrate a milestone wicket.

IND-W vs SL-W, 2nd T20I: Maiden international wicket for Vaishnavi Sharma

The breakthrough came in the 17th over when Vaishnavi induced a false sweep from Nilakshika Silva, a dismissal that had been threatening to arrive much earlier. Bowling a length delivery drifting into leg stump, Vaishnavi tempted Nilakshika into playing the sweep, but the batter could only manage a top edge. Positioned perfectly at short fine leg, Shree Charani made no mistake this time, completing a straightforward catch to seal the moment.

The significance of the wicket went beyond the scorecard, especially after Charani had dropped a sitter in the same position in the previous game, denying Vaishnavi what should have been her maiden scalp. That missed chance lingered, but this time there was no escape. As the catch was taken, Vaishnavi’s face lit up instantly, followed by a warm hug from Sneh Rana, capturing the emotion of the occasion. Nilakshika departed for 2 off 3 balls, but the wicket symbolized persistence rewarded. Vaishnavi finished with figures 2/32, a modest spell statistically, yet a career-defining one emotionally. It was a reminder that for young bowlers, confidence often begins with that first breakthrough and Vaishnavi finally has hers.

Here’s the video: 

Also READ: IND-W vs SL-W, 2nd T20I: Here’s why Deepti Sharma is not playing today’s match

Shafali Verma’s power-packed fifty sets up India’s emphatic seven-wicket win over Sri Lanka

India delivered a commanding all-round performance to defeat Sri Lanka by seven wickets in the second T20I at Visakhapatnam, sealing the chase with a massive 49 balls to spare and moving 2–0 ahead in the five-match series. After opting to field, India’s bowlers set the tone early, reducing Sri Lanka to 2/1 inside the first over and never allowing them to recover fully.

Chamari Athapaththu and Harshitha Samarawickrama offered resistance with brisk knocks of 31 and 33 respectively, but regular wickets kept Sri Lanka in check. Rana was exceptional through the middle overs, conceding just 11 runs in four overs, while Shree Charani chipped in with two key wickets. Vaishnavi enjoyed a memorable outing, picking up her maiden international wicket and finishing with two scalps. Restrained bowling and sharp fielding ensured Sri Lanka limped to 128/9, a total well below par on a good batting surface.

In reply, India’s chase was headlined by a breathtaking assault from Shafali Verma, who dismantled the Sri Lankan attack with an unbeaten 69 off just 34 balls, striking at over 200. Even after Smriti Mandhana fell early, Shafali and Jemimah Rodrigues stitched together a rapid partnership that effectively ended the contest inside the powerplay. Jemimah’s 26 off 15 provided ideal support, while Harmanpreet Kaur ensured there were no late hiccups before she got departed. India raced to the target in just 11.5 overs, underlining their dominance in all departments and reinforcing their authority in the series with a ruthless, one-sided victory.

Also READ: IND-W vs SL-W: Smriti Mandhana breaks Suzie Bates’ record in T20Is

This article was first published at WomenCricket.com, a Cricket Times company.

Indian Railways strengthens AI-based system to protect wildlife on railway tracks

In a groundbreaking move, Indian Railways has rolled out an Artificial Intelligence (AI)-powered Intrusion Detection System (IDS) to safeguard wildlife, especially elephants, lions and tigers, on railway tracks. The cutting-edge technology uses Distributed Acoustic System (DAS) to detect animal presence, alerting loco pilots and control rooms 0.5 kms in advance – a potential lifesaver.The AI-enabled system generates real-time alerts for loco pilots, station masters, and control rooms, enabling swift preventive action. Initially implemented in 141 RKms on Northeast Frontier Railway, the system has been successfully functioning and based on its performance, further tenders have been awarded for 981 RKms for implementation across Indian Railways. With this, the total coverage will extend to 1,122 RKms.

This initiative underscores Indian Railways’ commitment to wildlife protection and safe train operations. By harnessing AI and DAS, railways are taking proactive steps to prevent animal casualties, aligning with broader conservation goals.It also sets a new benchmark in balancing railway operations with wildlife conservation. With AI on the watch, elephants, lions and tigers get a safer passage.This comes after an unfortunate incident took place in the Jamunamukh – Kampur section under Lumding Division of N.F. railway on Saturday, in which the Train no. 20507 DN Sairang – New Delhi RajdhExpress dashed with elephants, resulting in derailment of the locomotive and five coaches of the train. Seven elephants have been reported dead with no casualties or injuries to any passengers.Promptly after receiving the information of the crash, Senior railway officers, including the General Manager of N.F. Railway and Divisional Railway Manager of Lumding and Accident Relief trains arrived at the site to carry out the restoration work.He further stated that the incident site is approximately 126 km from Guwahati and is not a designated elephant corridor, adding that the loco pilot, on observing the herd of elephants, applied emergency brakes. However, elephants dashed into the train.Meanwhile, Assam Chief Minister Himanta Biswa Sarma expressed deep sorrow and ordered a probe over the death of seven elephants–three adults and four calves–in a tragic train collision on Saturday. In a statement, the Chief Minister said, “We are deeply saddened by the death of seven elephants–three adults and four calves–in a tragic train collision earlier today. I have directed the Forest Department to conduct a detailed enquiry on this deeply disturbing accident and take steps to further secure our wildlife corridors, particularly during low visibility seasons.”Moreover, Rajya Sabha MP Sukhedu Sekhar Roy, in a letter to Railway Minister Ashwini Vaishnaw on Saturday, drew attention to this incident, noting that such incidents recur due to trains exceeding speed limits in designated elephant corridors.He described these deaths not as accidents but as the result of human negligence, pointing out that speeding trains have become a recurring threat to elephants and other wildlife.

MUMBAI: The BJP on Tuesday downplayed the potential alliance between the Shiv Sena (UBT) and the Maharashtra Navnirman Sena (MNS) for the Mumbai civic elections, saying the tie-up will have no impact on the poll outcome.Mumbai BJP president Ameet Satam made the remarks after Shiv Sena (UBT) leader Sanjay Raut hinted that an alliance between the parties led by cousins Uddhav and Raj Thackeray would be announced on Wednesday.In a post on X, Raut shared a picture of Shiv Sena (UBT) chief Uddhav Thackeray and his cousin, MNS president Raj Thackeray, with the caption “tomorrow at 12 pm”.“There will be no impact on the outcome of the BMC elections, even if the Thackeray cousins come together and contest the polls,” Satam told a regional news channel.

He claimed that the people of Mumbai have decided to vote in large numbers in favour of the BJP-led Mahayuti.“I believe Mumbaikars have made up their mind to support the BJP-led Mahayuti, and the mayor will be elected from our corporators only,” Satam added.The elections to the Brihanmumbai Municipal Corporation, Asia’s largest civic body, will take place on January 15, and the results will be declared the next day.Echoing Satam, his party colleague and state minister, Pankaj Bhoyar, said the Thackerays decided to set aside their personal differences after realising that they no longer enjoy public support.“There is no impact of their alliance on the Mahayuti’s prospects in the BMC polls,” he told reporters in Jalna.Bhoyar said the BJP-led Mahayuti will win the BMC polls on the back of extensive development work carried out by the state government.“Surveys and ground reports clearly indicate that people will once again support development-oriented governance,” he added.Queried on the alliance strategies for civic bodies, Bhoyar said the BJP would take decisions based on local circumstances and political conditions. PTI ND COR ARU NSK

JAIPUR: While the buzz around domestic cricket is always a welcome sight, it has become a rarity in recent years. For Jaipur’s passionate fans, that electric atmosphere typically materialises only during the Indian Premier League (IPL) or the rare white-ball international hosted at the Sawai Mansingh (SMS) Stadium.But Wednesday will be special as the Vijay Hazare Trophy 2025-26 gets underway, with Jaipur hosting Elite Group C matches.

Mumbai’s campaign begins in the city, and fans are in for a treat: former India captain Rohit Sharma is set to play their opening fixtures against Sikkim (December 24) and Uttarakhand (December 26) at SMS Stadium.Rohit’s participation follows the BCCI’s mandate requiring all centrally contracted Indian players to feature in at least two Vijay Hazare Trophy matches when available, a move aimed at ensuring match fitness ahead of international commitments.The excitement around Rohit, one of India’s biggest sporting icons, is expected to draw large crowds for a domestic fixture that is usually played in front of empty stands.With the ground having seen crowd-control challenges during a Ranji Trophy match last month, the Rajasthan Cricket Association (RCA) is leaving nothing to chance on the security front.“We have arranged comprehensive police security as well as private bouncers. I have personally met the Additional SP (South), who has assured full support. All our security arrangements are firmly in place, as you saw during the practice session as well,” said ad hoc convener Deendayal Kumawat.The RCA has also had the stadium cleaned. “We have readied the stadium so that fans do not face any inconvenience. Wild plants and bushes have been removed, and we will also provide free drinking water. We will initially open the North and East stands, but if needed, other stands will also be opened,” Kumawat added.