Chia v Flax Seeds - Should We Opt for One Over the Other?

Chia and flax seeds are well-known superfoods due to being incredibly rich in nutrients. Both are linked to health benefits like a healthier heart, lower blood sugar and protection against certain cancers… but are there reasons to pick one over the other? 

The image shows the approximate amount of major nutrients per tablespoon (~10g). 

Heart Protection

Both seeds contain good levels of alpha-linolenic acid (ALA), a plant-based omega-3 fat, but flax has the edge here. ALA is considered essential because it’s a type of fat that our body cannot produce so we need to include it in our diet and many studies link ALA to lowered heart disease risk*.

Type 2 Diabetes Prevention

Chia has the upper hand on overall fibre levels. Fibre helps prevent type 2 diabetes by slowing down how fast carbs are digested and how quickly sugar is absorbed into the blood, promoting a more gradual rise in blood sugar levels after food, stabilising blood sugar levels overall.

Appetite Control 

Soluble fibre becomes sticky when mixed with water, slowing down digestion and increasing a sense of fullness. It’s also known to trigger hormones that control hunger, which may reduce appetite. Up to 40% of the fibre from flax is soluble and only 5% in chia seeds.

Cancer Prevention

Insoluble fibre, predominant in both seeds, has been linked to a lower chance of developing colon/breast cancer. Both seeds also contain antioxidants, to help the body reduce its cell-damaging molecules (free radicals) that contribute to aging/disease e.g. cancer. Yet, when it comes to antioxidants, flax may rule b/c it contains up to 15x more lignans, a specific type of cancer-fighting antioxidant, than chia.

Proper Digestion

Insoluble fibre, in both chia and flax, helps add bulk to stools and acts as a laxative, reducing constipation. Moreover, the gel-forming properties of soluble fibre, which is more dominant in flax, help digestive waste bind together, preventing diarrhoea.

So what’s the answer? 

Both chia and flax seeds are very nutritious so they are undoubtedly both a great addition to our diet. However, flax seeds seem to have a slight advantage, especially for reducing hunger and appetite, digestive health, as well as the potential for reducing cancer and heart disease risk… Plus, they’re often less expensive!

How can we reap the benefits? 

Aim for 1–2 tbsp (10–20g) of seeds per day. Although both can be consumed whole, small seeds can go through our gut without being absorbed so try ingesting them ground to maximise absorption of their nutrients. Also, due to their high fat content, make sure to consume them promptly and ideally store both types of seeds in the fridge to prevent them from going rancid.

*NOTE: Due to their high omega-3 content, both flax and chia may have blood-thinning effects. Individuals on blood-thinners should consult their doctors before adding large amounts to their diets