Hi Guys
You must have heard a lot about chia and flaxseeds as both of these seeds
are referred to as healthy whole foods.
I am sure many of you have had this question as to which one is better?
So in today's video, let's know, out of chia and flax,
which seed is a better option when it comes to weight loss and overall wellness?
So without any further adieu,
let's get started
How do they look?
These are chia seeds -
Small oval seeds that are 2mm long and 1mm wide.
They are shiny and come in charcoal grey, black and white colors.
And these are flax seeds -
lance shaped just like an apple seed,
bit flatter and bigger than chia seeds and they come in brown and golden colors.
BTW flaxseed is also known as linseed.
How do they taste?
Chia seeds have a mild flavour that’s kind of nutty with a bit of grassy undertone.
They also kind of taste oily to me and flaxseeds
have a stronger nutty flavor and they too taste a bit oily.
This is because they both have natural oils in them.
Let's know their Nutrition profile Both the seeds share a similar nutrition profile
however there are a few differences and I will be taking 1 ounce or 4 tbsps for comparison.
Both the seeds are well known for omega 3 fatty acids content.
Flaxseed is known to be the number 1 plant-based
food as it contains more than 6000mg of Alpha-linolenic acid
and chia has 4900 mg of alpha linolenic acid which is ALA.
However, none of these seeds are a significant source of DHA.
And if you don’t know, Omega 3 prevents inflammation, diabetes, and autoimmune diseases.
Now let's talk about protein as it is critical, especially for weight loss.
As far as I have studied, flaxseed has 8 grams and chia seeds have 6 grams of protein per ounce.
Protein helps you feel fuller after a meal and not crave snacks between the meals..
Both these seeds are rich in fiber as well.
Flaxseeds contain about 8 grams and chia seeds contain 11 grams per ounce.
A diet high in fiber prevents many critical diseases,
such as diabetes, cancer, and heart disease.
Fiber is an excellent nutrient for stomach and digestive health.
Chia seeds form a gel during digestion, which blocks the fiber from releasing sugars and
makes chia seeds a great carbohydrate alternative for people with diabetes.
Talking about antioxidants, flaxseeds are a great source of lignans
which help with the reduction of blood pressure and harsh symptoms of menopause.
But chia seeds have a more varied palette of antioxidants that help prevent aging
and diseases like cancer.
In fact, chia seeds are higher in antioxidants
than other sources, such as acai and blueberries.
Talking about calcium,
Chia seeds are a significant source of calcium,
while flax seeds aren’t that great.
Chia has 18% and flax has just about 7% calcium content.
Both seeds are also rich in minerals like manganese,
phosphorus, magnesium, and selenium,
which also improve bone health over time.
Which is better for digestion?
Well, Flaxseeds have less fiber content than Chia,
thus making it easier to tolerate than chia for those with a more sensitive digestive system.
Chia seeds absorb over 10 times their weight in water
resulting in uncomfortable bloating at times.
How To Consume?
You can pretty much add both to any recipe you like.
You can even add them together and enjoy
but it is always better to consume ground Flaxseeds
because if you consume Whole flaxseeds,
then they may just pass through your intestines
undigested which means you wont get all the benefits.
whereas Chia can be consumed in any form
however researchers have found
that grinding chia seeds
did increase the digestibility and uptake of antioxidants,
protein, and omega-3 fats
compared to whole seeds as they pass through the intestines.
Now a very important point:
Whether you can cook chia or flaxseeds and still get the nutrients?
Well, You can boil chia seeds right to the boiling point for a short amount of time i.e
at (150 to 155 °C for less than 14 min)
without risking the loss of nutrients.
But if u boil them at a hotter temperature or for a longer period of time,
the seeds coat might break and u will lose the essential fatty acids.
Whereas Ground flaxseed added to baked goods has been shown to keep lignan stability up to 350°F.
Research studies have shown that the ALA in flaxseeds and
the lignan phytonutrients in this food are surprisingly heat stable.
Buying Chia Seeds VS Flaxseeds: Ease of Access
Both these seeds can be found easily in grocery or online stores.
Both are very nutritious and offer similar benefits for heart health,
blood sugar levels, and digestion.
However, flax seeds appear to have a slight advantage,
especially when it comes to reducing hunger and appetite
and lowering the risk of certain cancers.
Plus, they’re often less expensive, but the only drawback is that Flaxseeds
have a shorter shelf life and they go rancid pretty quickly.
Chia seeds on the other hand, have a longer shelf life of up to a year.
What do they do?
Chia seeds are a complete protein source and are
a superfood for our heart and as they do not have a strong taste like flax,
you can add them to plenty of recipes and dishes without even noticing a difference!
whereas flaxseeds help get rid of estrogen and are super beneficial for PCOS,
PCOD , to balance hormones, menstrual and PMS symptoms.
Flaxseeds have a much stronger flavor so If you enjoy this flavor,
then flaxseeds would be an excellent choice.
However, if you are simply looking for a health boost without changing the flavor of your meal,
then chia seeds would be a better choice
Who can eat?
Anyone can eat both Chia & Flax
including babies 7 months & up
but it is highly recommended to pre soak chia before having.
Which one to choose?
Well, if you are looking for a boost in omega-3s,
trying to increase your protein intake,
or are coming up on menopause soon,
then flaxseeds are a definite choice for you.
If you prefer something with a more well-rounded variety of nutrients,
then chia seeds are probably the right seed to add to your pantry.
I believe I have covered pretty much everything and by now
I am sure all your doubts must have been cleared.
So to conclude, both Chia seeds and Flax seeds are delicious, healthy additions to your diet,
Hope you liked this video.
If yes, then give it a like and share it among your friends and family
and I will see u soon with a new video,
till then,
try FLAX or CHIA
as powerful nutrients come in small sizes.
Bye