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Chia Seeds VS. Flax Seeds: Which Is Better? (Ultimate Guide)

Chia Seeds VS. Flax Seeds: Which Is Better? (Ultimate Guide)

Chia Seeds VS. Flax Seeds: What Are Their Differences & Benefits?

Chia Seeds VS. Flax Seeds: What Are Their Differences & Benefits?

We’re sure you’ve heard of chia seeds and flax seeds before, but maybe not enough to decide which one is better.

Chia seeds? They’re great for weight loss, energy, brain health, and even skin health.

Flax seeds? They also have a variety of health benefits, but with a few differences from chia seeds.

Chia seeds are better in some parts, and flax seeds are better in some.

In this article, we’ll compare the two most popular superfoods so you can decide which one is right for you.

Introduction To Chia Seeds

Introduction To Chia Seeds

Chia seeds are tiny black seeds that grow inside a chia flower. They’re packed full of nutrients and antioxidants, including omega-3 fatty acids, quality protein, fiber, calcium, iron, zinc, and vitamins B1, B2, C, E, K, and Mg.

They’re great for weight loss because they absorb water and swell up when mixed with liquid. This makes them easier to digest and helps you feel fuller longer. 

In terms of fiber, they’re loaded with fiber. Fiber intake keeps you feeling satisfied and prevents overeating.

Chia seeds are also used in beauty treatments because they help keep skin soft and smooth. In fact, some people use them to treat acne. They’re also used to prevent wrinkles and hair loss.

Chia seeds contain a lot of omega-3 fatty acids. Omega-3 acids are essential fats that our bodies need to function properly. They’re found in fish oil, flaxseed oil, and walnuts.

Omega-3s are important for brain development, vision, heart health, and immune system function. They’re also beneficial for reducing inflammation, improving blood circulation, and preventing cancer.

You can buy chia seeds at most grocery stores, natural food stores, and online retailers. You can even find them in bulk at wholesale clubs.

Introduction To Flax Seeds

Introduction To Flax Seeds

Flax seeds are tiny, brownish seeds that grow inside flax plants. 

Flax seeds are nutritious, healthy, and delicious. They’re rich in omega-3 fatty acids, fiber, quality protein, vitamins, minerals, antioxidants, and phytonutrients. They’re also gluten-free and contain no cholesterol.

Flax seeds are often used as a dietary supplement because they contain lignans, which may help prevent cancer and heart disease. In fact, flax seeds are considered a superfood because they’re packed with nutrients and offer many health benefits.

Flax seeds come in two forms: whole and ground. Whole flax seeds are simply raw flax seeds. Ground flax seeds are processed to remove the outer shell and oil. Both types of flax seeds are available at most grocery stores.

The main difference between whole and ground flax seeds is that whole flax seeds are not processed. Therefore, they retain their nutritional value and taste better than ground flax seeds.

Flax seeds can be added to smoothies, salads, soups, and baked goods. They can also be sprinkled on top of oatmeal or yogurt.

Flax seeds are available at most grocery stores. 

Chia Seeds VS. Flax Seeds

Chia Seeds VS. Flax Seeds


Flax seeds are flat seeds with brown or golden color. They can be bought and consumed whole or ground.

Chia seeds, on the other hand, are oval-shaped seeds that are smaller than Flax seeds. Chia seeds come in black and white varieties. They are bought and consumed whole.


 Both seeds don’t have a strong flavor, but they do have a recognisable difference.

Chia seeds have a mild flavor, while flax seeds are more nutty seeds. That’s basically their difference in taste.  

Health Benefits

Chia seeds are a great source of omega-3 fatty acids, dietary fiber, antioxidants, vitamins, minerals, essential amino acids, and healthy protein content.

They’re also a great source of energy, making them perfect for athletes and those who need extra energy throughout the day. Chia seeds are also gluten-free, vegan, and non-GMO.

Flax seeds are similar to chia seeds in many ways, including being an all-purpose seed. The benefits of flax seeds come from them being rich in nutrients, healthy fats, and fiber.

However, flax seeds contain lignans, which may be beneficial for women’s health. In fact, studies show that flaxseed oil may help prevent heart disease, cancer, and diabetes.

Both chia seeds and flax seeds have healthy amounts of nutrients, are versatile, and are delicious.

Which Should You Use; Chia Seeds or Flax Seeds?

Which Should You Use; Chia Seeds or Flax Seeds?

It depends on your needs and preferences.

In general, chia seeds are better for those who want to lose weight, improve brain function, and boost energy.

Flax seeds are better for those looking to lower cholesterol, reduce inflammation, and prevent cancer.

How To Prepare And Consume

Chia Seeds

Chia seeds are great for breakfast, lunch, dinner, snacks, and dessert!

You can eat them plain, add them to smoothies, mix them into yogurt, sprinkle them over salads, use them in baked goods, and even cook them into soup.

The main benefit of chia seeds is that they absorb water and expand to form a gel when mixed with liquid. This makes them perfect for adding bulk and even thickening foods and beverages. 

Add the soaked seeds to any dish where you want added volume.

For example, you could add them to your morning smoothie or oatmeal.

Or, if you want to add some extra nutrition, try sprinkling them onto salad greens. You can also use chia seeds to thicken liquids like soups and beverages.

Simply combine 1/4 cup of chia seeds with 1 cup of cold water and let sit for at least 10 minutes, but the longer you soak them, the better.

You can strain the water and drink it or just leave it to mix with your meal.

If you don’t have time to soak chia seeds, you can still enjoy the benefits by eating them dry. Simply put one tablespoon of chia seeds into each serving of cereal, yogurt, or fruit.

You can either eat them whole or grind them.

When you consume chia seeds, they’ll slowly swell and create a gelatinous texture. The longer you wait after consuming chia seeds, the thicker the gel becomes.

This means that you can eat chia seeds right away and not worry about having a gummy texture. But if you want to maximize the benefits of chia seeds, wait at least 30 minutes after consuming them before drinking or eating anything else.

That way, the chia seeds will be fully expanded and provide maximum nutritional value.

Flax Seeds

Flax seeds are usually ground. Ground flax seeds are easier to digest, so you can get as much nutrition from them. 

Unless chewed very well, whole flaxseed may pass through your digestive system undigested, and you won’t maximize its benefits.

You don’t really need to soak Flax seeds like Chia seeds, but you can.

One tablespoon of Flax seeds is considered a healthy amount.

Soaking Flax seeds can make it easier to digest them.

You can sprinkle flax seeds over cereal, yogurt, oatmeal, salads, granola bars, and soups. You can also add them to smoothies, muffins, pancakes, waffles, bread, cookies, and so many more food. You can also use flaxseed oil in salads as salad dressings. 

Side Effects

Before reading the list of possible side effects of both Chia Seeds and Flax Seeds and becoming too scared to try them, please keep in mind that these side effects are rare and would only happen if you ate too much of the seeds and if you have a particular medical condition. 

Chia Seeds

Chia seeds may cause some side effects. 

Chia seeds may lower blood sugar levels. People with diabetes need to be careful not to eat too many chia seeds because it can interfere with their medication and lower their blood sugar level too much.

Like with blood sugar levels, chia seeds can also lower blood pressure, so people with high blood pressure need to regulate their chia seeds intake.

Some people may be allergic to chia seeds, but it is pretty uncommon.

In addition, chia seeds are high in fat and may lead to weight gain if consumed too much (like any other food) 

Flax Seeds

Flax seeds can be very hard to digest, especially when consumed in large quantities.

In fact, consuming too many flax seeds can cause some serious side effects, including diarrhea, constipation, gas, bloating, cramps, nausea, headaches, heartburn, and indigestion.

Also, eating raw or unripe flaxseed is possibly unsafe as it may contain toxic compounds. It’s rare, but people can be allergic to flax seeds.

It can also exacerbate inflammation in the body if consumed in large amounts.

Flaxseed can act like estrogen, so it can affect your hormonal balance. That means it can also affect your menstrual cycle, pregnancy, and lactation.

It can also interfere with some medications, especially those for reducing blood sugar levels.


Both chia seeds and flax seeds have a wide range of health benefits and are versatile.

They’re also both great additions to your vegan diet – or any diet, really. 

It will depend on the individual if chia seeds or flax seeds are better for them. 

Too much of anything is bad.

So, the only thing to keep in mind when consuming both of these amazing seeds is to regulate the amount to avoid any possible side effects. 

Of course, solely consuming these seeds won’t make you healthy. You still need to have a proper diet and exercise. It will also depend if you’re taking other health supplements.

When in doubt, it’s always best to talk to your health care provider to know how maximum health benefits of the above-mentioned seeds without the risk of side effects. 

We hope our article helped you choose which is right for you.

Chia (see you) soon with another article!

Meanwhile, you can read our previous article on black seed oil vs. black cumin seed.

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!

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