Flaxseeds vs Chia Seeds: Which One is More healthy?

This text breaks down the similarities and variations between flaxseeds and chia seeds and why you may need to take into account consuming them extra typically. You’ll additionally discover some straightforward methods to include them into your eating regimen and some scrumptious recipes.

Developments like seed biking and the viral Tiktok “inner bathe” might have you ever questioning concerning the well being advantages of seeds like flax seeds and chia seeds. 

As a dietitian who makes a speciality of plant-based vitamin, I like each chia seeds and flax seeds since they’re filled with protein, dietary fiber, coronary heart wholesome fat, and phytonutrients. Nevertheless, it may be onerous to resolve which one to spend your cash on on the grocery retailer since these tiny seeds could be costly. Are they price it?

This text breaks down the similarities and variations between flax seeds and chia seeds and why you may need to take into account consuming them extra typically. We’ll additionally evaluation how one can incorporate them into your eating regimen so you may resolve which one is true on your vitamin targets.

What are Flax Seeds?

Flax is a meals and fiber crop that has been cultivated for lots of of years in historic Egypt and China. It has additionally performed a task in ayurvedic medication in Asia for 1000’s of years. Flax seeds are sometimes referred to as a “purposeful meals” as a result of they provide many potential well being advantages. They’ve a gentle, barely nutty taste so they’re straightforward to include in quite a lot of recipes.

Flax seed is out there in quite a lot of varieties together with entire seeds, flaxseed oil, capsules, powder, flour, and tablets. 

What are Chia Seeds?

Chia seeds are small black and white seeds from the plant Salvia hispanica L.The origin of those small seeds has been linked to Central America. Like flax seeds, chia seeds are additionally thought of a “purposeful meals” or “superfood” resulting from their many proposed well being advantages.

Chia seeds have the distinctive capacity to soak up water in order that they double in measurement and soften. They’re accessible as entire seeds within the retailer. 

Vitamin Comparability

Each flax seeds and chia seeds are filled with vitamins like fiber, protein, and coronary heart wholesome fat. Here’s a side-by-side comparability of the vitamin for every.

Well being Advantages of Chia Seeds

• Intestine Well being: Simply 2 tablespoons of chia seeds has 10 grams of whole fiber so frequently including them to your eating regimen might help you simply attain your every day fiber consumption. Consuming a eating regimen wealthy in fiber can decrease your threat of colon most cancers. 

• Coronary heart Well being: Chia seeds are a great supply of each coronary heart wholesome omega 3 fatty acids in addition to soluble fiber which might help decrease unhealthy (LDL) ldl cholesterol. Consuming meals wealthy in ALA, the omega 3 fatty acid in chia seeds, can decrease your threat of heart problems. Simply 2 tablespoons of chia seeds offers greater than 100% of the DRI for ALA.

• Blood Sugar Administration: Though extra analysis is required to look into the results of chia seeds particularly on blood sugar ranges, we do know that consuming extra meals excessive in Insoluble fiber might help with higher blood sugar administration. 

• Wealthy in Antioxidants: Chia seeds are wealthy in antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin. You will need to embrace antioxidant wealthy meals in your eating regimen as a result of they assist combat the mobile free radical harm that may contribute to continual illness. 

• Bone Well being: Chia seeds are a great supply of a number of minerals (calcium, phosphorus, and magnesium) that assist bone well being. 

Well being Advantages of Flaxseeds

The dietary advantages of flax seeds are greatest absorbed if you eat floor flaxseeds vs entire flaxseeds. You should buy floor flaxseeds from the shop or grind entire flax seeds with a espresso grinder or blender. 

• Coronary heart Well being: Like chia seeds, flax seeds are additionally a great supply of each coronary heart wholesome omega-3 fat in addition to fiber (each soluble and insoluble fiber) which might help decrease unhealthy (low-density lipoprotein) levels of cholesterol. Consuming meals wealthy in ALA, the omega 3 fatty acid in chia seeds, can decrease your threat of coronary heart illness. Simply 1-2 tablespoons of floor flaxseeds offers 100% of the DRI for ALA. Meals wealthy in fiber like floor flax seed might assist decrease blood strain as nicely.

• Decrease Danger of Most cancers: Flax seeds are particularly excessive in lignans which probably have potent cancer-fighting properties based mostly on present analysis. 

• Intestine Well being: Flax seed is wealthy in each soluble and insoluble fiber. These fiber assist intestine well being by serving to to remove waste extra successfully and feeding wholesome intestine micro organism. 

Which one do you have to select?

The nutrient composition and general well being advantages of each chia seeds and flax seeds are comparable. Both one generally is a welcome boost to your eating regimen.

• Vitamin: Trying extra carefully on the vitamin, you might need to select chia seeds if extra protein is your aim. (Chia seeds have 3x as a lot protein as flax seeds.) Chia seeds even have a better fiber content material if you wish to improve your fiber consumption (10 grams in chia seeds vs 4 grams in floor flax). Each are nice sources of the plant based mostly Omega 3 fatty acid ALA.
• Price: Flax seeds are nonetheless comparatively cheaper than chia seeds so if price is a priority, you might need to buy flax seeds. I did a fast price comparability on Amazon and chia seeds have been $0.66/ouncesand floor flax seeds have been $0.47/oz. 

Now that you realize among the well being advantages of chia and flax seeds, let’s speak about some straightforward methods to include extra of them into your eating regimen. 

How one can Eat Flaxseeds

• Add floor flaxseeds to baked items to offer it a lift of additional fiber. 
• Floor flaxseeds can be utilized in baked items as an egg substitute.
• Sprinkle some flax in your morning bowl of oatmeal or yogurt. 
• Add some floor flaxseeds to do-it-yourself granola to assist it clump collectively.
• Sprinkle floor flaxseeds onto toast.
• Add floor flaxseeds to your morning smoothie. 

How one can Eat Chia Seeds

• Add chia seeds to oatmeal or smoothies. I like including chia seeds to my in a single day oats.
• Sprinkle chia seeds on prime of a bowl of yogurt with contemporary fruit.
• Make a chia pudding by soaking chia seeds in milk in a single day till it varieties a gel-like pudding.
• Add chia seeds to smoothies earlier than mixing. 
• Add chia seeds to do-it-yourself granola bars or bites. 
• Add chia seeds to toast topped with nut butter. 

How one can Retailer Flax Seeds

Unopened flax seed (floor or entire) could be saved within the pantry till prepared to make use of. As soon as opened, it’s best to retailer it within the fridge. Flax seeds are excessive in fats which may go rancid over time so storing your seeds within the fridge helps them last more, particularly floor flax seeds. 

How one can Retailer Chia Seeds After Opening

Retailer chia seeds within the fridge after opening to increase their shelf life. Like flax seeds, chia seeds are excessive in fats which may go rancid sooner at room temperature. 

Ceaselessly Requested Questions