What is the Difference Between Chia and Flax Seeds

Chia and flax seeds are tiny, plant-based seeds that are highly nutritious. They are plant-based proteins rich in omega-3 fatty acids and fibre. Both these seeds are often called superfoods.

What is the difference between chia and flax seeds? Chia seeds can be eaten whole and form a gel when mixed with water, while flax seeds need to be ground for better nutrient absorption.

Key Areas Covered

1. What are Chia Seeds
     – Definition, Features 
2. What are Flax Seeds
     – Definition, Features
3. Similarities Between Chia and Flax Seeds
     – Outline of Common Features
4. Difference Between Chia and Flax Seeds
     – Comparison of Key Differences
5. FAQ: Chia and Flax Seeds
     – Answers to Frequently Asked Questions

Key Terms

Chia Seeds, Flax Seeds, Superfood

What are Chia Seeds

Chia seeds are the edible seeds of the plant Salvia hispanica, which is a flowering plant in the sage family. Chia seeds have a diameter of around 2 millimetres and are oval in shape. They can be black, white, or grey in color. These seeds can absorb up to 12 times their weight in liquid. When soaked, they develop a thick and gluey coating with a gel texture.

Chia seeds can be eaten raw and soaked. You can mix them in smoothies, energy bars, yoghurt, breakfast cereals, etc. You can also sprinkle or grind them on top of other foods. Chia seeds have several health benefits. They are rich in antioxidants, fibre, proteins, and calcium. They can help to maintain healthy blood sugar levels and blood pressure. Chia seeds are also considered to help with weight loss.

What are Flax Seeds

Flax seeds (Linum usitatissimum) are tiny oil-rich seeds that have been grown for thousands of years. Today, they are popular as a superfood because they are packed with heart-healthy omega-3 fats, fiber, and important nutrients like vitamin B1, copper, phosphorus, magnesium, and manganese. Eating flax seeds regularly has been linked to several health benefits, including better digestion and a lower risk of heart disease, type 2 diabetes, and certain types of cancer.

Flax seeds are usually brown or yellow and have a mild, nutty flavor. They are sold in different forms, such as whole seeds, ground (milled) seeds, roasted seeds, or flaxseed oil. Among these, ground flaxseed is the easiest for the body to digest because the tough outer shell of whole seeds is hard to break down. You can grind whole flax seeds at home using a coffee grinder and store them in an airtight container to keep them fresh.

In every tablespoon (10 grams) of whole flax seeds, you get about 55 calories, 1.9 grams of protein, 3 grams of carbs, 2.8 grams of fiber, and 4.3 grams of fat.

Similarities Between Chia and Flax Seeds

1. Both are tiny, plant-based seeds that are highly nutritious and often called superfoods.
2. Both are rich in omega-3 fatty acids, which support heart and brain health.
3. They are high in fiber, helping with digestion and weight management.
4. Moreover, both contain plant-based proteins.

Difference Between Chia and Flax Seeds

Definition

• Chia seeds are seeds that come from the Salvia hispanica plant, which is part of the mint family, whereas flax seeds are seeds that come from the Linum usitatissimum plant.

Appearance

• Chia seeds are small, oval, and can be black, white, or gray in color, whereas flax seeds are slightly larger, flat, and shiny, with either a brown or golden-yellow color.

Water Absorption

• Chia seeds absorb a lot of water and form a gel-like texture, while flax seeds do not form a gel as strongly unless they are ground.

Digestibility

• Chia seeds can be eaten whole because the body can easily digest them, whereas flax seeds often pass through the digestive system without being fully absorbed.

Flavor

• Chia seeds have a very mild, neutral taste that blends easily into foods, whereas flax seeds have a mildly nutty flavor that is slightly stronger.

Culinary Uses

• Chia seeds are commonly used in puddings, smoothies, drinks, and as an egg substitute in vegan recipes, whereas flax seeds are often added to baked goods, cereals, yogurt, and smoothies.

FAQ: Chia and Flax Seeds

1. Can I eat flax seed and chia seed together?

You can eat flax seeds and chia seeds together. Combining them gives you more nutrients, like fiber, protein, and omega-3 fats, and boosts overall health benefits.

2. Can I eat flax seeds every day?

You can eat flax seeds every day in moderate amounts. They support digestion, heart health, and overall wellness, but too much may cause bloating or digestive discomfort.

3. How to eat flax seeds to reduce tummy?

To reduce tummy fat, eat ground flax seeds by adding them to smoothies, yogurt, or warm water. They are high in fiber, which helps digestion and keeps you feeling full longer.

4. What is the biggest disadvantage of flax?

The biggest disadvantage of flax seeds is that eating too much can cause bloating, gas, or stomach discomfort because they are very high in fiber.

Reference:

1. “Chia Seed.” Wikipedia, Wikimedia Foundation.

2. “Flax Seeds 101: Nutrition Facts and Health Benefits.” Health Line.

Image Courtesy:

1. “Flax Seed in Wooden Spoon” (CC0) via Pexels

2. “Seeds on White Plastic Spoon” (CC0) via Pexels