Introduction
Are chia seeds or flax seeds better for weight loss? Because they are high in nutrients and offer a number of health advantages, seeds are frequently referred to as superfoods. Chia and flax seeds are two of the most often used varieties of seeds among the many others. Those who wish to maintain a healthy body weight or reduce weight, especially like them,.
Which one, nevertheless, is better for losing weight? Are they flax or chia seeds? In addition to comparing the two seeds’ nutritional value and health advantages, this article will address common queries and provide pros and cons for each. You will know more about which seed to choose for your weight reduction objectives by the end of this article Are chia seeds or flax seeds better for weight loss.
Table of Contents
Nutrition Comparison
Are chia seeds or flax seeds better for weight loss
Are chia seeds or flax seeds better for weight loss Omega-3 fatty acids, protein, and fiber content are all high in chia and flax seeds. By lowering appetite and increasing metabolism, these nutrients can help you feel fuller for longer. In addition, they can reduce inflammation, cholesterol, and blood sugar—all of which are favorable for losing weight.
However, there are some differences between the two seeds in terms of their nutritional content. Here is a table that compares the two seeds, listing the amounts of major nutrients per 1-ounce (28-gram) portion, or around 4 tablespoons12.
| Nutrient | Flax Seeds | Chia Seeds |
| Calories | 150 | 138 |
| Carbs | 8 grams | 12 grams |
| Fiber | 8 grams | 10 grams |
| Protein | 5 grams | 5 grams |
| Fat | 12 grams | 9 grams |
| Omega-3s | 6,388 mg | 4,915 mg |
| Calcium | 6% of the DV | 14% of the DV |
| Iron | 9% of the DV | 12% of the DV |
| Magnesium | 26% of the DV | 23% of the DV |
| Zinc | 11% of the DV | 12% of the DV |
Are chia seeds or flax seeds better for weight loss As you can see, chia seeds have more carbohydrates, fiber, calcium, and iron than flax seeds, but flax seeds have more calories, fat, and omega-3s. Zinc, magnesium, and protein content are comparable in both seeds.
Health Benefits
Also read this: How Much Chia Seed Should You Eat Daily?
Both chia seeds and flax seeds have many health benefits, not only for weight loss but also for other aspects of your health. Here are some of the main health benefits of each seed Are chia seeds or flax seeds better for weight loss:
Chia Seeds
- Reduce the risk of heart disease. The alpha-linolenic acid (ALA) in chia seeds may promote heart health by lowering LDL (bad) cholesterol, triglycerides, and blood pressure3.
- Improve skin health. Chia seed oil may help with eczema, dry skin, and wound healing, as it has anti-inflammatory and moisturizing properties4.
- Support bone health. Chia seeds are a good source of calcium, phosphorus, and manganese—minerals that are vital for strong bones.
- Enhance exercise performance. Given that they can absorb up to 12 times their weight in water and solidify into a gel in the stomach, chia seeds may offer athletes prolonged energy and hydration Are chia seeds or flax seeds better for weight loss?
Flax Seeds
- Prevent or reduce the growth of tumors. Are chia seeds or flax seeds better for weight loss Lignans, or phytoestrogens, are abundant in flax seeds and may have anti-cancer properties, particularly for hormone-sensitive tumors like ovarian, prostate, and breast cancers.
- bolster the health of your intestines. The high soluble fiber content of flax seeds can support the growth of good bacteria in your digestive system and create short-chain fatty acids that enhance intestinal health.
- Boost your sensitivity to insulin. By enhancing insulin sensitivity and lowering blood sugar, flax seeds may help prevent or treat type 2 diabetes Are chia seeds or flax seeds better for weight loss.
- alleviate the signs of menopause. Because flax seeds can imitate the effects of estrogen in the body, they may help menopausal women have fewer hot flashes, nocturnal sweats, mood swings, and dry vaginas Are chia seeds or flax seeds better for weight loss.
Pros and Cons
Both Are chia seeds or flax seeds better for weight loss have their pros and cons, depending on your preferences, needs, and goals. Here are some of the pros and cons of each seed:
Chia Seeds
Pros
- They are simple to operate. Are chia seeds or flax seeds better for weight loss do not require grinding or soaking before consumption. All you have to do is sprinkle them on your baked goods, porridge, yogurt, smoothies, and salads.
- They last longer on the shelf. If stored improperly, flax seeds can soon turn rancid, but chia seeds can survive for up to two years without refrigeration.
- They taste quite mild. Flax seeds have a nutty flavor that might not be to everyone’s taste, while chia seeds have a neutral flavor that goes well with almost anything.
Cons
- They cost extra. Due to their increased demand and limited availability, chia seeds are typically more expensive than flax seeds.
- They might result in stomach problems. For some people, chia seeds may result in gas, bloating, diarrhea, or constipation, particularly if they eat too much or don’t drink enough water.
- Blood thinners may be affected by them. Because chia seeds thin the blood, those who take blood thinners like warfarin may be more vulnerable to bleeding Are chia seeds or flax seeds better for weight loss?
Flax Seeds
Pros
- Their cost is lower. Because they are more readily available and in lower demand than chia seeds, flax seeds are typically less expensive.
- More antioxidants are present in them. As potent antioxidants that help shield your cells from inflammation and damage from free radicals, flax seeds contain more lignans than chia seeds.
- The omega-3s are higher in them. Plant-based omega-3 fatty acids, or ALA, are beneficial for the health of your skin, heart, and brain. Flax seeds contain more ALA than chia seeds.
Cons
- They must be moistened or ground. Flax seeds must be ground or soaked before consumption in order to release their nutrients due to their tough outer shell, which makes them difficult to digest. If not, they can enter your system undigested.
- Their shelf life is shorter. Because flax seeds are high in oil and susceptible to heat, light, and air, improper storage can cause them to go rancid quickly. They must be stored in the freezer or refrigerator or in an airtight container in a cool, dry, and dark place.
- Their flavor is more intense. The earthy and nutty flavor of flax seeds might not be to everyone’s taste, particularly if they’re rancid. They might also change how your food tastes, unlike chia seeds.
FAQs
Here are some of the frequently asked questions about Are chia seeds or flax seeds better for weight loss:
How many chia seeds or flax seeds should I eat per day?
There is no official recommendation for the daily intake of chia seeds or flax seeds, but a general guideline is to consume 1 to 2 tablespoons (15 to 30 grams) per day. However, this may vary depending on your individual needs, goals, and tolerance. You can start with a small amount and gradually increase it as you get used to it.
Can I eat chia seeds and flax seeds together?
Yes, you can eat chia seeds and flax seeds together, as they have different nutrients and health benefits that can complement each other. You can mix them in your smoothies, oatmeal, yogurt, salads, or baked goods, or make your own seed blend Are chia seeds or flax seeds better for weight loss.
Do chia seeds or flax seeds make you gain weight?
No, Are chia seeds or flax seeds better for weight loss do not make you gain weight, as long as you eat them in moderation and as part of a balanced diet. In fact, they may help you lose weight or maintain a healthy body weight, as they are high in protein, fiber, and omega-3s, which can suppress your appetite, increase your metabolism, and improve your blood sugar and cholesterol levels.
When is the best time to eat chia seeds or flax seeds?
Are chia seeds or flax seeds better for weight loss There is no best time to eat chia seeds or flax seeds, as you can enjoy them at any time of the day. However, some people prefer to eat them in the morning, as they can provide energy and hydration for the day. Others like to eat them before or after a workout, as they can enhance exercise performance and recovery. You can also eat them as a snack or before bed, as they can curb your hunger and promote sleep quality.
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How to use chia seeds or flax seeds for weight loss
Both Are chia seeds or flax seeds better for weight loss can be easily incorporated into your diet to help you lose weight. Here are some of the ways you can use them:
- Mix it into smoothies and oatmeal. For an extra dose of fiber, protein, and omega-3 fatty acids, you can mix a tablespoon or two of ground flaxseeds or chia seeds into your oatmeal or smoothies. They will also increase the filling and fulfilling quality of your food or drink.
- Use in baked goods, such as banana or zucchini bread. In order to lower the glycemic index and boost nutritional content, you can include flax or chia seeds in place of some of the flour in your baked goods. One tablespoon of chia or flax seeds combined with three tablespoons of water can be used as a substitute for eggs; leave it for fifteen minutes.
- Sprinkle over avocado or nut-butter toast. If you sprinkle some chia or flax seeds over your avocado or nut butter, it will give some crunch and flavor to your toast. Along with some good fats and antioxidants, this will supply you.
- Stir into nut or seed butter. Almonds or seeds can be roasted, then blended with oil, salt, and sweetener to produce your own nut or seed butter. Next, for some added nutrition and texture, toss in some flax or chia seeds.
- Make seed pudding or gel. Soak flaxseeds or chia seeds in milk, yogurt, or juice for the entire night to make a tasty and nutritious snack or dessert. Then, add as much fruit, nuts, or spice as you like. Rich in fiber and omega-3 fatty acids, the seeds will take on a consistency akin to pudding or gel.
Are chia seeds or flax seeds better for weight loss These are just a handful of the methods for losing weight that you can employ with chia or flax seeds. To fit your preferences and tastes, try experimenting with different recipes and combos. Just be sure to include them in a balanced diet and workout regimen and to only eat them occasionally.