Chia Seeds vs Flax Seeds – Which Is Healthier?
The more we want to supply our body with energy and not simply ebb our hunger after having a meal. Two of the most popular things people add to their diet for such a task are Chia Seeds and Flaxseeds. Some people still have a question, though: Which is healthier?
One of the most important things to consider when adding anything to your diet is the nutritional content. What value does your new food have in that regard? Both Chia and Flax seeds tie in a few areas but differ in others.
Both have a fair amount of protein and omega-3 fats, with the scales tipping slightly towards Flax seed being the better choice.
Chia seeds have lower calorie count and are more fibrous. They also possess from 1 ½ to 2 times the calcium and phosphorous.
If you want more fiber and bone-strengthening nutrition, go for Chia.
Looking to add more omega-3s to your diet? Go with Flax seeds.
2. Improved Digestion from Both Chia and Flax
Anyone with gastrointestinal issues knows how important this is. Poor digestion affects the body’s ability to take in nutrients and may cause additional unpleasant issues.
Up to 27% of people are affected by gastrointestinal issues such as constipation and diarrhea, making them some of the most common chronic issues.
Fiber is known to help with digestion in general, and may even help in treating both constipation and diarrhea.
There are two types of fiber in both Chia and Flax: Soluble and Insoluble. The former dissolves in water, which in turns forms a gel that slows the movement of food through the gut, making people feel fuller. The latter does not dissolve and passes without a lot of difference. It is this fiber that adds to the heft of your stools and speeds their passage through you.
Both Chia and Flax can be used as a laxative, thereby reducing your constipation. But if you’re looking for a food-centered way to reduce diarrhea, then Flax seeds are the way to go, as they contain more soluble fiber than Chia.
3. Both Help Keep Your Blood Sugar in Check
A lot of people are afflicted with something known as Type 2 diabetes, a condition that throws a person’s blood sugar from dangerously low to insanely high if not properly managed.
We know that Chia and Flax have a high amount of fiber. In addition to aiding in digestion, it can help regulate the speed at which sugar is taken into the bloodstream. This, in turn, helps prevent a diabetic person’s blood sugar from spiking, offering a bit of defense against type 2 diabetes. Regular studies have been conducted that draw the same conclusion.
4. Flax Seed Might Be Better against Cancer
Cancers are treated in a variety of ways, but every reasonable alternative method should be explored. Because both are rich in fiber, they may actually help protects against a few types of cancer.
Insoluble fiber, the chief fiber in both flax and chia seeds, can supposedly lower the risk of developing breast or colon cancer.
Antioxidants, an important tool in reducing the body’s free radicals, are found in both at varying levels.
When it comes to what’s better, flax seed is definitely it. They contain as much as 15 times the levels of lignans, a special cancer-fighting antioxidant, compared to chia seeds.
One study, where men were given an ounce of ground flax every day, displayed fewer prostate cancer markers. In another study that had over 6,000 women, there was an 18% reduction in the risk of developing breast cancer in those who ate flax regularly.
5. Lower Risk of Heart Disease
ALA (alpha-linolenic acid), a plant-based omega-3 fat, contained in both chia and flax, it important because our bodies do not produce it.
There have been many studied that have drawn conclusive evidence of ALA’s benefits in reducing the risk of heart disease.
In one study, it was found that consuming one ounce of chia seeds and chia flour a day helped lower the blood pressure of diabetes patients and those with high blood pressure.
There have been others studies that have shown ALA help reduce the levels of LDL, the bad cholesterol.
So, which is healthier? Chia seeds or flax seeds? Chia and flax seeds are both very healthy, but which one has more benefits depends on what you’re looking to get out of it. My money’s on flax seeds just because of its cancer-fighting antioxidants. What do you think?