Chia and flax seeds, both are rich in nutrients and has numerous health benefits making it count as superfoods. This article throws light on the difference between these two seeds and the potential health benefits of both.
Also known as linseeds or alsi or sonbiya, flaxseeds are brown or golden in colour, slightly larger and flatter than chia seeds and consist of a smooth and shiny hard shell. Chia seeds are tiny oval black seeds from the plant Salvia Hispanica that grows natively in South America. Flaxseeds have a mild nutty flavour while chia seeds are bland.
Nutritionally both seeds contain good amount of protein. Flaxseeds have a higher content of omega-3 fatty acids particularly alpha linolenic acid, copper and potassium as compared to chia seeds. Both seeds are rich in B complex vitamins and soluble fibre and also contains insoluble fibre.
Research studies have shown that flaxseeds and chia seed have shown to have some benefits in lowering
blood pressure. —
Being rich in both omega-3 fatty acids and soluble fibre, flaxseeds help lower levels of total and LDL cholesterol, which in turn helps reduce the risk of heart disease. More research studies are needed into the cholesterol lowering properties of chia seeds.
Both contain good amounts of soluble and insoluble dietary fibres, and have shown to lower blood sugar levels. Dietary fibre slows down the digestion of starch and the absorption of glucose into the blood help thereby preventing spikes in blood sugar levels.
When mixed with water, the mucilage gums in flaxseeds become very thick. This combined with the insoluble fibre makes flaxseeds a natural laxative thereby preventing constipation.
Ground flaxseeds are easier to digest than whole seeds as whole seeds pass undigested through the digestive system without providing any health benefits. Due to their high fat content, flaxseeds and flaxseeds powder turn rancid very fast. Hence it is best to store
them in the refrigerator.
Chia seeds can be consumed whole either raw or cooked. They can be sprinkled over breakfast cereals, curd, milkshakes, smoothies or they can be added to baked products like breads and muffins. They can also be added to vegetable dishes or salads. Because of their ability to absorb liquid and form a gel, they can also be used to thicken sauces or as a replacement for eggs especially in vegan recipes.
One thing to remember is that though chia seeds and sabja seeds (falooda seeds) look the same, they differ from each other. Chia seeds are oval in shape and reddish brown in colour, while sabja seeds are black in colour and tear drop shaped. On soaking in water, chia seeds take time to absorb water while sabja seeds swell up in seconds.
(The writer is a consultant
nutritionist with 27 years of experience)
