Chia seeds and Flax seeds have both been in the spotlight recently, largely due to the claim that both of them act as effective agents against weight gain when used as part of a balanced diet. However, there exists a lot of confusion amongst people about the two. Some people even think that they are one and the same. In actual, there is a lot of difference between Chia seeds and Flax seeds and it’s a good idea to get to know both products before committing to use them. Let’s look at the differences in the two.
Origin
- Chia seeds
- Produced in Central and South Mexico
- Flax seeds
- Produced in India and the Mediterranean region
Consumption
- Chia seeds
- Can be consumed both raw and soaked. No preparation is needed
- Flax seeds
- Can not be eaten without preparation
- They need to be roasted and grinded for best use
Appearance
- Chia seeds are slightly smaller than flax seeds, oval in shape and come in different colours like grey, brown, white and black
- Flax seeds are flatter and slightly bigger than chia seeds
- They are generally brown or golden and can be bought whole or ground
Nutritional value (1 tsp)
- Both chia seeds and flax seeds are rich in a variety of nutrients
Chia seeds Flax seeds
Calories 48 53
Carbs 3.1 gms 2.6 gms
Fibre 2.9 gms 2.5 gms
Protein 1.5 gms 1.9 gms
Fat 3.1 gms 3.8 gms
Omega 3 4,900 mg 6,400 mg
Nutritional value (1 tsp)
Chia seeds Flax seeds
Manganese 30 % of RDI 35 % of RDI
Thiamine 11 % of RDI 31 % of RDI
Magnesium 30 % of RDI 27 % of RDI
Phosphorus 27 % of RDI 18 % of RDI
Copper 03 % of RDI 17 % of RDI
Selenium 22 % of RDI 10 % of RDI
Iron 12 % of RDI 09 % of RDI
Zunc 07 % of RDI 08 % of RDI
Calcium 18 % of RDI 07 % of RDI
Potassium 01 % of RDI 07 % of RDI
Taste
- Chia seeds
- Chia seeds are tasteless
- Flax seeds
- Flax seeds have a slightly nuttier flavour
Price
- Flax seeds being locally produced are cheaper compared to chia seeds which are imported
Weight Loss benefits
- Both chia seeds and flax seeds linked very often with weight loss
- Neither produces sudden and effortless weight loss
- Both however can be used as a very effective aid in weight loss
- You feel more sated after eating both the seeds. Both help to fill you up, thus helping you avoid snacking throughout the day
- Both however are not substitutes for good health. Both of them form part of a healthy diet
Consumption
- Consumption of both have to be in moderation
- You can start with 1 tsp and go up to 1 tbsp
Bottomline
- Both seeds are very nutritious
- If you’re looking for more omega 3, pick flax seeds
- If you’re looking for higher amount of fiber and bone strenghting minerals, opt for chia seeds
- Both may lower the risk of heart diseases, blood sugar, high bp and aid in digestive health
- Both aid in reducing stress, increase energy and metabolism
- Upto 40 % of the fiber from flax is soluble. In contrast, only 5 % of the total fiber in chia is soluble. As a result, flax seeds may be slightly more effective at reducing hunger and appetite than chia seeds
- Both chia and flax seeds are incredibly versatile and an easy addition to most dishes
- Both are a good source of fiber, protein and healthy fats. They supply a range of micronutrients of fiber, protein and healthy fats. They supply a range of micronutrients including manganese, phosphorus and thiamine
- You can use both chia seeds and flax seeds to support digestion, boost cardiovascular health, increase energy levels, support weight loss and promote muscle building
Best way to use
The best way to use both chia seeds and flax seeds is to add half a tablespoon to one full tablespoon of each to a smoothie, baked goods recipe, yogurt or breakfast bowl
Can chia seeds be had on empty stomach with lemon water n honey…
Which chia seeds we should have?