Over the last couple of years, certain seeds have come to be seen as superfoods. Chia and flax seeds are two well-known examples. Both chia and flax seeds contain different nutrients, both may offer health benefits. While chia seeds and flax seeds contain different nutrients, both may offer health benefits. While chia seeds have more fiber, flax seeds contain more antioxidants. Chia and flax seeds may be tiny but they pack a powerful nutritional punch. If you are on a weight loss journey, make sure you include healthy seeds in your diet. But you may be confused whether to eat flax seeds or chia seeds for weight loss. Know which one is better to lose weight.
Nutritional Composition and Health Benefits
Both are incredibly rich in nutrients, and both have been linked to health benefits such as a healthier heart, lower blood sugar levels, and protection against certain types of cancers. Many people wonder which of the two seeds is the healthiest.
Chia Seeds
Chia seeds are little oval-shaped seeds originating from the Salvia hispanica plant, more commonly known as the chia plant. They are sometimes called salba seeds, are usually bought whole, and come in black and white varieties.Chia seeds are native to Mexico and Guatemala and were likely used as a staple food in ancient Aztec and Mayan diets.
Chia seeds are a good source of omega-3 fatty acids, which can help to reduce inflammation and improve heart health. Chia seeds are high in fiber, which can help you to feel full and satisfied after eating. This can make it easier to lose weight or maintain a healthy weight. Chia seeds can help to improve digestion by absorbing water and forming a gel-like substance in the stomach. This can help to keep things moving at a healthy pace. Chia seeds can help to lower blood sugar levels by slowing down the absorption of carbohydrates into the bloodstream. Chia seeds are a good source of antioxidants, which can help to protect the skin from damage caused by free radicals.
Flax Seeds
In comparison, flax seeds are flatter and slightly bigger than chia seeds. Also known as linseeds, they are generally brown or golden, can be bought whole or ground, and are thought to originate from the Middle East.
Read also: Nutritional Synergy: Chia & Yogurt
Flax seeds are a good source of lignans, which have antioxidant and anti-cancer properties. Studies have shown that flax seeds may help to reduce the risk of certain types of cancer, including breast cancer, prostate cancer, and colon cancer. Flax seeds are a good source of soluble fiber, which can help to lower cholesterol levels. Flax seeds are a good source of fiber, which can help to improve gut health by promoting the growth of beneficial bacteria. Flax seeds are a good source of omega-3 fatty acids, which have anti-inflammatory properties. This can help to reduce inflammation throughout the body. Flax seeds are a good source of omega-3 fatty acids, which can help to reduce inflammation and improve heart health.
Nutritional Comparison
Chia seeds taste pretty bland, whereas flax seeds have a slightly nuttier flavor. However, both types of seeds are easy to incorporate into a variety of dishes.Both chia and flax seeds are rich in a variety of nutrients. Both seeds contain a good amount of protein and omega-3 fats, with flax seeds containing slightly more. Flax seeds also have significantly more copper and thiamine.Chia seeds have slightly fewer calories and more fiber. They also have nearly 2.5 times more of the bone-strengthening mineral calcium, as well as slightly more iron and phosphorus.Both chia and flax seeds contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat.ALA is considered essential because it’s a type of fat your body cannot produce. This means you can only get it through your diet. Several studies conclude ALA may lower the risk of heart disease.
This table compares flax seeds and chia seeds, listing the amounts of major nutrients per 1-ounce (28-gram) portion, or around 4 tablespoons.
Cardiovascular Health
Eating chia seeds and flax seeds regularly may help improve cardiovascular health by reducing:blood pressure levelslow-density lipoprotein (LDL) cholesterol levelsoxidative stressBecause of their high omega-3 content, both flax and chia may reduce blood clotting and thin the blood. People who take blood thinners should consult a healthcare professional before adding large amounts of these seeds to their diets.
Metabolic Syndrome and Type 2 Diabetes
Both chia seeds and flax seeds may help reduce risks associated with developing metabolic syndrome and type 2 diabetes.Both seeds contain good amounts of fiber, which has also been linked to a lower risk of developing type 2 diabetes. Fiber helps prevent type 2 diabetes by slowing down the digestion of carbs and the absorption of sugar into the blood. This leads to a more gradual rise in blood sugar levels after a meal and prevents blood sugar spikes. This stabilizes blood sugar levels and offers some protection against type 2 diabetes.
Read also: Healthy Chia Seed Pudding Ideas
Cancer Protection
Both chia and flax seeds may help protect you against cancer in several ways.For starters, they’re both rich in fiber, a nutrient generally linked to a lower risk of certain types of cancer. According to a 2023 review, a diet high in dietary fiber may reduce the risk of the following cancers:esophagealgastriccolonrectalbreastendometrialovarianrenal cellprostatepancreaticBoth seeds also contain antioxidants, which help your body reduce its levels of free radicals. Free radicals are cell-damaging molecules that can contribute to aging and diseases such as cancer.However, when it comes to antioxidant levels, flax seeds may have the upper hand. That’s because they are the largest source of lignans, a specific type of cancer-fighting antioxidant.For this reason, flax seeds may be slightly more effective than chia seeds at preventing cancer development.A 2019 review of research suggests that eating flax seeds regularly may have anticancer effects against certain cancers, including breast cancer and acute myeloid leukemia (AML).Fewer studies have looked at the effects of chia seeds on the risk of cancer. But chia seeds’ antioxidant and polypherol content may also reduce cancer risk.However, more studies are needed before conclusions can be made on which is more effective.Both chia and flax seeds provide multiple antioxidants with cancer-fighting properties.
Appetite Control and Weight Loss
Chia seeds and flax seeds are both great sources of fiber, which can help reduce hunger and cravings. However, they contain different levels of soluble fiber, a type particularly effective at reducing hunger and controlling appetite.Soluble fiber tends to become sticky when mixed with water, slowing down digestion and increasing feelings of fullness.This type of fiber also triggers hormones involved in controlling hunger, which may further reduce appetite.About 25% of the fiber from flax is soluble. In contrast, only 7-15% of the total fiber in chia is soluble. For this reason, flax seeds may be slightly more effective at reducing hunger and appetite than chia seeds.Overall, both flax seeds and chia seeds seem to reduce hunger and appetite. However, because of their higher soluble fiber content, flax seeds may be slightly more effective at doing so.However, more studies directly comparing the two are needed.
Digestive Health
Digestion is a critical function your body performs every day, helping you break down the foods you eat and absorb their nutrients.Poor digestion can make it more difficult for your body to get all the nutrients it needs and can produce some unpleasant side effects.Flax and chia seeds, due to their high fiber content, may help relieve constipation and diarrhea. Fiber helps remove buildup from the digestive tract. While soluble fiber may slow digestion, insoluble fiber adds bulk to your stool and may speed up the passage of food through your gut.Insoluble fiber in both flax and chia seeds can act as a mild laxative, which may help reduce constipation.The gel-forming properties of soluble fiber, which is found in higher amounts in flax seeds, can help digestive waste bind together, reducing diarrhea.
Incorporating Chia and Flax Seeds into Your Diet
Both flax and chia seeds are incredibly versatile and very easy to add to your diet. Both taste relatively bland, so you can add them to almost anything.You can sprinkle them on top of yogurts or incorporate them into smoothies, oatmeal, or baked goods. Both can also be used to thicken sauces or as egg substitutes in many recipes.Regarding how much to eat, most of the benefits listed above were seen with 1-2 tablespoons (10-20 grams) of seeds per day.While both types can be consumed whole, there are advantages to consuming them ground.Whole flax seeds can go through your gut without being absorbed, because their outer shells are hard for your intestines to break down. Eating them ground can help increase the absorption of the nutrients they contain.Chia seeds are often consumed whole. However, research suggests that the nutrients they contain may also be better absorbed when the seeds are ground.Because of their high fat content, both types of seeds should be stored in the refrigerator or freezer to prevent them from going rancid. For the same reason, make sure to consume them promptly.
Here are some tips and recipes for incorporating chia and flax seeds into your diet:
Read also: The Ultimate Guide to Chia Seeds on Keto
- Chia Pudding: Add one-fourth cup of seeds to one cup of milk (non-dairy alternatives like almond, soy, or oat milk also work beautifully). Let the concoction sit for 15-30 mins in the refrigerator.
- Overnight Oats: A simple and nutritious breakfast, overnight oats can be made the night before. Add 1 tablespoon of flax and 1 tablespoon of chia seeds and flax seeds to 1/3 cup of oats. Top with 1 cup of milk (or any plant-based milk of your choice. let them soak in the fridge overnight.
- Chia Gel: Mix 1 cup of water with one-fourth cup of chia seeds. Mix well and leave for half-hour. The consistency will become gel-like. You can use this gel as a thickener in soups, sauces, and puddings.
- Egg Substitute: For 1 whole egg, mix 1 tablespoon of whole chia seeds with 2.5 to 3 tablespoons of water.
- Flaxseed Flour: You can get flaxseed flour by grinding the seeds in a chutney jar. Store it in an airtight bottle and keep it in the fridge.
- Parfait: Mix a cup of yogurt with chia seeds or ground flax seeds and honey for a tasty parfait. Add some chopped mango on top and transform it into a delicious dessert.
- Chia Energy Bars: Make homemade energy bars by combining chia seeds with nuts, dried fruits, oats, and honey or nut butter. Press the mixture into bars and refrigerate until firm.
- Chia Seed Pancakes: Add chia seeds to your pancake batter for a fiber and omega-3 fatty acid boost. They add a delightful texture to the pancakes.
- Flaxseed Protein Balls: Mix ground flax seeds with nut butter, honey, oats, and your choice of protein powder. Roll into balls and refrigerate until firm.
- Flaxseed Oatmeal Cookies: Incorporate ground flax seeds into your oatmeal cookie recipe for added fiber and omega-3s. They enhance the texture and taste.
- Flaxseed Stir-fry: Add ground flax seeds to your stir-fried vegetables or protein for a nutty flavor and added nutritional benefits.
Flax Seeds and Weight Loss: A Closer Look
Flax seeds contain nutrients like fiber and omega-3 fatty acids that may help you lose weight as part of a nutritious diet and regular exercise plan. They also provide other benefits.Flax, also known as linseed, is a nutrient-dense and fiber-rich crop with multiple uses. Flax is grown for its seeds, which can be ground into flaxseed meal, pressed into an oil, or spun into linen.Some people believe that flax seeds can be used in your diet as a way to jumpstart or speed up weight loss. Studies on this are conflicting, but there is reason to believe that flax seeds can help some people lose weight. The health benefits of flax seed come from its unique nutritional properties and molecular composition.
Fiber Content
Flax seeds are rich in fiber. When you eat foods that are high in fiber, you feel full for longer. This can help suppress your desire to eat if you’re cutting calories for weight loss. Additionally, your digestive tract is stimulated by foods rich in fiber.Eating fiber is essential to moving food through your intestines and keeping your colon free of obstructions. It’s also instrumental in stabilizing blood sugar and, yes, helping you reach a healthy weight.
Omega-3 Fatty Acids
Flax seeds are also packed with omega-3 chain fatty acids, which have proven health benefits. They can reduce inflammation (which can contribute to heart disease), help fight autoimmune diseases, and may reduce the risk of certain cancers. What’s not so clear is if these fatty acids bear a direct connection to jump-starting weight loss.A 2021 systematic review on how omega-3s affect weight loss in a program with diet and exercise showed little to no effect. Anecdotally, many people support the claim that omega-3s make losing weight easier. More research is needed to prove or disprove their effect.
Lignin
Lignin is a complex polymer found in the cell walls of many plants. It gives plant matter a woody or stiff texture. Researchers are finding that lignin has many benefits that they were previously unaware of.Lignins may reduce blood pressure, and may aid in weight loss, according to recent studies. Flax seeds are rich in this plant material.
How to Use Flax Seeds for Weight Loss
If you’re interested in using flax seeds for weight loss, there are two popular ways to try it. Keep in mind that everyone’s body will react differently to flaxseed supplements, and your results may vary in terms of weight loss. Remember that flax seeds aren’t a magical ingredient. They won’t create a calorie deficit all by itself, without a healthy diet and exercise plan.
Ground flaxseed drink: You can make your own flaxseed weight loss drink by grinding flax seeds, or you can purchase ground flax seeds. This drink may help you feel satiated for longer and improve your digestion. To make this drink, you’ll need: 1 tsp. freshly ground flax seed (you can grind the seeds in advance and refrigerate them) 1 lemon wedge 6 to 8 ounces hot waterCombine the ground flax seed with the hot water and stir well. Add the lemon wedge to your glass and give it a squeeze for some flavor and a boost of vitamin C. You can drink this once per day while you’re trying to lose weight.
Flaxseed oral supplements: Oral flaxseed supplements, which contain pressed flaxseed oil, have less fiber content than raw flax seeds, but can be more convenient. You can take these supplements once per day to complement your weight loss plan.
Precautions
Flax seeds are safe for most people when consumed in moderate amounts. But there are some things to keep in mind before you take flax seeds to lose weight. If you’re using flax seeds in any form, make sure that you’re drinking plenty of water. If you’re not hydrated enough when you use flaxseed supplements, your body won’t be able to digest the excess fiber in your body properly. This can result in stomach cramps and constipation.
Additional Health Benefits of Flax Seeds
Flax seed’s nutritional composition mean that it’s not just a weight loss aid. When you’re consuming flax seeds, you’re getting additional health benefits. Some of these benefits have been more clearly defined and researched than flax seed’s claim to help in weight loss. These benefits include: lowering cholesterol improving digestion supporting a healthy kidney reducing risk of certain cancers cardiovascular support
Where to Purchase Flax Seeds
You can purchase ground flax seeds at many grocery and health food stores. You can also purchase flaxseed products online. Flaxseed oil capsules and pure flaxseed oil are also available anywhere that health food and dietary supplements are sold.
Chia Seeds and Weight Loss: A Detailed Perspective
Chia seeds are small seeds in oval shape whereas flax seeds are flatter and bigger in size. Both are full of nutrients such as protein, calcium and fiber, making them superfoods.
Fiber and Satiety
Chia seeds are an excellent source of fiber, which may help you feel more full and prevent overeating. Chia seeds are known for their ability to absorb up to 10 times their weight in water, forming a gel-like consistency that expands in the stomach and digestive tract. This slows digestion and increases feelings of fullness, reducing overall calorie intake.
Other Health Benefits of Chia Seeds
Chia seed oil may help in managing eczema, says the expert. It reduces the incidence of itching, and healing and improves hydration to the skin.Chia seeds possess antioxidants such as quercetin and kaempferol. They help in reducing inflammation in the body and protect the body from free radicals.Similar to flaxseeds, chia seeds also improve good gut bacteria and promote gut health. They prevent constipation, as they are a good source of fiber.
Chia Seed Water and Weight Loss
There is no research on chia seed water for weight loss, or much rigorous research supporting the claim that chia seeds alone provide this benefit. An animal study published in Food Research International found that rats who consumed chia seeds lost more visceral fat than those who did not. One review published in the Journal of Medical and Health Sciences in 2023 concluded that chia seeds in conjunction with a low-calorie diet led to “significant weight loss,” but also noted that further research with longer intervention periods was necessary to establish the efficacy and optimal dosages of chia seed supplementation for effective weight management.”
Experts agree that while the research is limited, there may be some merit to adding chia seeds to your weight loss diet. “Chia seeds are high in fiber, which can increase satiety,” says Tara Collingwood, RDN, who is based in Orlando, Florida. They are also a good source of protein and fat, both of which are filling and may prevent overeating, she points out. Just 1 ounce (about 2 tbsp) of the tiny black seeds boasts 4.7 grams (g) protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the USDA.“Bottom line: Chia seeds can prevent hunger because they take a longer time to digest,” says Collingwood. On the other hand, a glass of chia seed water a day isn’t going to undo the damage of poor dietary choices or a caloric surplus.
Nutritional Powerhouse
When you eat chia seeds, you’re getting more than a potential weight loss perk.“Chia seeds are tiny, but they pack in more nutrition than you think,” says Collingwood. Often dubbed a “superfood,” they are bursting with omega-3 fatty acids (from alpha-lipoic acids or ALAs, the plant-based form of the fatty acids), antioxidants, calcium, phosphorus, magnesium, copper, iron, and zinc, she notes.A 2023 review, published in the Journal of Functional Foods, found that chia seeds contain antioxidants that may be protective for the liver and the heart, and may extend longevity and keep cancer at bay. (As Time previously reported, the super seeds can be a choking risk when eaten alone in raw form and in excess.)
How to Consume Chia Seeds
If you aren’t into the idea of drinking chia seeds, try eating them dry on top of salads or putting them into baked goods, like breads or pancakes, Collingwood suggests. You can also add them to smoothies or use them to whip up a chia seed pudding for breakfast or a snack. To make the latter, simply mix chia seeds into your favorite type of milk and let sit overnight, Collingwood says. Add other mix-ins like fresh fruit, nuts, and sweetener as you wish. In one chia pudding recipe, the blogger Love and Lemons recommends 1½ cup of milk to ¼ cup chia, plus other yummy mix-ins, such as cinnamon and fresh lemon or orange juice.
Potential Health Risks
Because chia seeds are nutrient dense with a decent amount of calories and fat per serving, eat them in moderation. A typical serving size of chia seeds is 2 tbsp, which adds up to about 138 calories, according to the USDA.Additionally, because chia seeds are so high in fiber, Collingwood urges consuming enough water or other liquid to wash them down. This will help promote digestion and prevent constipation, gas, and other digestive issues associated with consuming too much fiber without water. Per Collingwood, when combined with mindful, healthful eating, chia seeds could help you lose weight. “Chia is satiating, and can assist in preventing ravenous hunger and eating more later in the day, as long as someone is mindful about portions and pays attention to their body telling them if they are hungry or full,” she explains.Chia seeds are not a magic bullet for weight loss. They do not burn extra calories or increase metabolism in any way. Additionally, if you consume too many of them, you might gain weight instead.But a tablespoon added to your water may help fill you up and prevent you from eating more - in addition to offering other nutritional benefits.
Chia vs. Flax: Which Seed is Superior for Weight Loss?
Chia and flax seeds are both nutrient-dense, but they have distinct differences in their composition. Chia seeds are known for their ability to absorb up to 10 times their weight in water, forming a gel-like consistency that expands in the stomach and digestive tract. This slows digestion and increases feelings of fullness, reducing overall calorie intake. Flax seeds are equally beneficial for weight management, but they work slightly differently than chia seeds. Fiber plays a crucial role in weight management by promoting satiety and regulating digestion. Chia seeds contain more fiber per serving (10.6g) compared to flax seeds (7.6g), making them slightly better at keeping you full longer.Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), play a role in fat metabolism and inflammation reduction. While both chia and flax seeds are excellent sources of ALA, flax seeds have a higher concentration (6,388mg per ounce vs. 4,915mg in chia).
Flax seeds are better for weight loss as they have more soluble fiber. They help in controlling appetite and give satiety feeling for a long duration. So, they aid in weight loss. As flax seeds have more soluble fiber, they form gel-like consistency. Chia seeds, on the other hand, add bulk if soaked in water, juices or buttermilk. You can take two tablespoons of flax seeds per day for weight loss.
Important Considerations
Chia seeds and flax seeds are superfoods, rich in nutrients but taking them raw is not suggested as they have hydrogen cyanide, lead and other heavy metal deposition. These heavy metals can be toxic. The better version of taking these seeds is to have them in roasted form, as the heat destroys cyanide and other toxic elements.Talk to your doctor before adding chia seeds or flaxseeds to your diet if you have any health concerns.