Chia Seed vs Flax Seed: Which One Is More Beneficial For Weight Loss?

Chia seeds and flax seeds are both considered superfoods, packed with nutrients and health benefits. However, they do differ in their nutritional content. Chia seeds are higher in fibre, while flax seeds contain more antioxidants.

In recent years, these seeds have gained popularity for their health benefits, such as promoting a healthier heart, lowering blood sugar levels, and reducing the risk of certain cancers.

Origin of Chia And Flax Seeds

Chia seeds come from the Salvia Hispanica plant, originating in Mexico and Guatemala. They are oval-shaped, typically black or white, and are usually consumed whole.

On the other hand, flax seeds, also known as linseeds, are slightly larger, flatter, and are brown or golden. These seeds are believed to have originated in the Middle East and can be bought whole or ground.

Key Differences

In terms of taste, chia seeds are bland, while flax seeds have a slightly nutty flavour. Both can easily be added to a wide range of dishes.

Both seeds are rich in protein and omega-3 fatty acids. An ounce of flax seeds has 6,388 mg of omega-3s, while chia seeds contain 4,915 mg.

Additionally, flax seeds are richer in copper and potassium, while chia seeds have more fibre, calcium, and slightly more iron and phosphorus.

Health Benefits

Both chia and flax seeds are high in alpha-linolenic acid (ALA), a plant-based omega-3 fat essential for heart health.

Studies have shown that ALA can lower the risk of heart disease. Flax seeds may be slightly more effective at reducing blood pressure, while chia seeds can also help reduce blood pressure in people with diabetes or hypertension.

Blood Sugar

The fibre in both flax and chia seeds can help regulate blood sugar levels, reducing the risk of type 2 diabetes. Flax seeds, in particular, have been shown to reduce fasting blood sugar in people with diabetes.

Appetite Control

Both seeds are excellent sources of fibre, which can help reduce hunger and cravings. However, flax seeds contain more soluble fibre, making them slightly more effective at curbing appetite.

Digestion

The high fibre content in both seeds can aid digestion. Insoluble fibre, found in both, acts as a natural laxative, while soluble fibre, mostly in flax seeds, helps bind digestive waste, reducing diarrhoea.

How to Eat Them

Chia and flax seeds are versatile and can be easily added to various dishes like yoghurt, smoothies, oatmeal, or baked goods.

For maximum health benefits, it's better to consume them ground rather than whole. Storing them in the refrigerator or freezer will help prevent them from going rancid.