Superfood is a popular term used to describe nutrient-rich foods that have many scientifically proven health benefits. Since the term was first coined, it was most often used in reference to fruits, vegetables, and nuts. In recent years, however, some seeds have also earned the prestigious superfood title.
The most popular among them are chia seeds and flax seeds. Characterized by their small size and mild flavors, they are very easy to mix into snacks, meals, and smoothies. Packed with dietary fiber, minerals, and other important nutrients, flax and chia can have a very positive effect on your overall health.
If you’re considering adding chia and/or flax seeds to your diet and are wondering if one is healthier than the other, you will find the answer here. This article will compare their nutritional content and discuss some of their key benefits to help you determine which of the two is a better choice for you.
Chia Seed vs. Flax Seeds: Size, Taste, and Nutritional Content
Due to their difference in size and color, chia seeds are very easy to distinguish from flax seeds. The former are small and oval-shaped, while the latter are slightly larger and flatter. Chia seeds are typically available in black or white, whereas flax seeds are either dark brown or golden.
The two types of seeds also have different flavors: while chia is completely bland, flax has a flavor that resembles nuts. That flavor is very mild, though, thus making it easy to incorporate into a range of meals.
A standard one-ounce portion of chia seeds has 137 calories, whereas an equal quantity of flax seeds has 150. Flax seeds contain 50% fewer carbohydrates (8g vs. 12g) and a comparable amount of dietary fiber (11g vs. 8g) to break down those carbs and slow their absorption. Both types of seeds contain a similar amount of protein, but flax has 33% more fat than chia seed (12g vs. 9g).
Flax and chia seeds are rich in healthy omega-3 and omega-6 fatty acids, but flax seeds contain slightly more of both. As far as minerals and other nutrients are concerned, flax seeds pack more manganese, thiamine (vitamin B1), potassium, and copper, while chia contains more phosphorus, selenium, calcium, iron, and magnesium. Their zinc content is comparable (around 7-8% or the recommended daily intake).
Chia Seed vs. Flax Seeds: Scientifically Proven Health Benefits
Looking at the long list of health benefits associated with the consumption of chia and flax seeds, it is clear that they have both rightfully earned their superfood title. In this section, we’ll discuss some of those benefits and take a closer look at the supporting research.
Coronary Health
There are some types of good fat that your body can’t produce on its own which are necessary for proper bodily function. Alpha-linoleic acid (ALA), an omega-3 fatty acid derived from plants, is one such fat. Both chia seed and flax seeds contain ALA, which is known to help reduce heart disease risk.
A study published in 2012 found that a regular dietary intake of ALA could help reduce the risk of heart disease by as much as 14%. An earlier study conducted in Costa Rica showed that consuming about 2g of this omega-3 acid each day could also help reduce the risk of heart attack by almost 40%.
Several studies have found that eating an ounce (approximately three tablespoons) of chia seeds and flax seeds a day can help lower blood pressure. In addition, integrating flax seeds in your diet could help reduce your levels of LDL and triglyceride, thus lowering the risk of heart disease and related problems.
Diabetes Prevention
In addition to promoting optimal coronary health, both chia seed and flax seeds contain generous amounts of dietary fiber – both soluble and insoluble – that breaks down sugars, slows down their absorption, and prevents blood sugar spikes after a meal, thus also helping reduce the risk of diabetes.
A 2011 study found that just one tablespoon of flax seeds a day may be enough to lower blood sugar level in type 2 diabetics. According to the findings, the reduction can range from 8% to 20%. Another study found that not only do chia seeds have a similar stabilizing effect on blood sugar levels but they also help increase insulin sensitivity, which can help manage type 2 diabetes or prevent it from occurring.
Digestive Health and Weight Loss
Thanks to their high fiber content, chia and flax seeds support proper digestion and are also known to relieve diarrhea, constipation, and other related symptoms. Soluble and insoluble dietary fibers both play a part in this process. The former binds digestive waste together, thus making your stool gel-like rather than liquid. On the other hand, the latter has a laxative-like effect that helps relieve constipation.
Soluble dietary fiber also slows down the passage of food through your body, thus lowering your food cravings and allowing you to feel full for longer. It is important to note that, despite the fact that they contain similar amounts of fiber, chia and flax contain different quantities of soluble fiber. Whereas chia seeds contain 95% of insoluble and only 5% of soluble fiber, 40% of fiber found in flax seeds is soluble.
Cancer Risk Reduction
Insoluble dietary fiber found in chia and flax seeds is also linked to a lower risk of certain types of cancer, such as breast and colon cancer. However, despite the fact that chia seeds contain more insoluble fiber, they are not necessarily more effective at reducing cancer risk.
To ward off the cancer-causing free radicals, your body needs plenty of antioxidants. While both chia and flax seeds contain lignans, antioxidants that target these free radicals, flax seeds contain up to 1500% as many as chia seeds. This makes them a better option for at-risk patients. Early studies show that regular consumption of flax seeds as part of a healthy diet could help reduce the risk of breast cancer by almost 20%. According to research, flax seeds may have a similar effect on prostate cancer markers in men.
Chia Seed vs. Flax Seeds: Which Is Better?
Nutrient-packed and easily integrated into a variety of dishes, chia seeds and flax seeds are both an essential part of a healthy diet. They have numerous health benefits which extend to coronary health, digestion, as well as diabetes prevention and management. However, research shows that flax seeds have an advantage, especially when it comes to cancer prevention, appetite control, and weight loss.
No matter which of the two you opt for, there are numerous ways to incorporate it into your diet. You can add them to your smoothies, bake them into pastry, or sprinkle them on top of your favorite desserts. These seeds are so versatile that they can even substitute eggs in many dishes. For optimal results, you should consume no more than an ounce of these seeds per day. Also, because they both contain fat, you should keep them in the freezer to keep them usable for longer.
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