Chia Seeds vs. Flax Seeds: Which is Better for You?

Chia seeds often need to be soaked before consumption to soften them.
Chia seeds are renowned for their high dietary fiber and protein content.
A 2020 meta-analysis of chia seeds showed a significant improvement in blood sugar levels.
Chia seeds contain alpha-linolenic acid, a type of omega-3 fatty acid that boosts insulin sensitivity.
Antioxidants in chia seeds help protect body cells from damage.
Flax seeds are rich in lignans, known for their anticancer properties.
Flax seeds have been proven to improve both LDL and HDL cholesterol levels.
Both chia and flax seeds undergo nutrient loss when baked.
Soaking and grinding these seeds before baking can minimize nutritional losses.
Chia seeds contain 489 calories per 100 grams, with 34 grams of dietary fiber.
Flax seeds offer 535 calories per 100 grams, with 27 grams of dietary fiber.
Flax seeds have twice the lignan content compared to chia seeds.
Another meta-analysis indicated that chia seeds can increase satiety and reduce calorie intake.
Over 12 weeks, chia seed supplementation can lead to an average weight loss of 1.9 kg.
Baking chia seeds at 350 degrees Fahrenheit for 30 minutes leads to a loss of about 13% of their fiber.