Both of the seeds are healthy, but offer different nutrition profiles.
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Key Takeaways
Despite their tiny size,seedspack a nutritional punch.
The ingredients can also be used in similar ways, but theyre not exactly identical.
Photo:Yulia Reznikov/Getty Images
What Are Chia Seeds?
Chia seedsare the seeds of the chia plant, which is native to Mexico and Guatemala.
In the United States, black chia seeds are the most common variety.
The tiny seeds are also packed withantioxidants, which fight free radicals (i.e., harmful molecules).
Whats more, chia seeds contain bone-supportingcalcium, anti-inflammatoryomega-3 fatty acids, and satiating plant-based protein.
Theyre mildly nutty, and easily take on flavors of other ingredients, especially when soaked.
What Are Flax Seeds?
Native to Turkey and Iran, the flax plant is a shrub that produces edible seeds.
These seeds are known as flax seeds or linseed.
The seeds are smooth, brown, and shaped like teardrops.
Like chia seeds, flax seeds are a rich source of fiber and omega-3 fatty acids, explains Karp.
Both nutrients have satiating andanti-inflammatory propertiesin the body, making flax seeds a worthwhile addition to your rotation.
Flax seeds also provide lignansan antioxidant known for supporting the heart and bones, Karp notes.
Additionally, the ingredient provides protein andvitamin E, an essential nutrient with antioxidant effects.
Flax seeds have a warm, nutty, earthy, and slightly grassy flavor, shares Ziata.
The taste is similar tosesame seedsmixed with bran, she adds.
Whole flax seeds are coarse and fibrous, while ground flax seed has a grainy powdery consistency.
However, when ground flax seed is mixed with liquid, it develops a gel-like texture.
Thats because they can absorb liquid in the body, potentially causing gastrointestinal issues and blockages.
With that in mind, chia seeds should always be combined with liquid first.
The seeds will absorb the liquid and swell up, creating a tapioca-like pudding, says Ziata.
From there, you’ve got the option to add fruit for aStrawberry-Chia Breakfast PuddingorApple Cinnamon Chia Pudding.
Chia seeds are also a popular ingredient insmoothies, where theyll add thickness and a nutty flavor.
In baking, the ingredient can be used asan egg substitute.
How to Eat Flax Seeds
Flax seeds, whether whole or ground, can be eaten dry.
Thats because they dont swell up and absorb as much liquid as chia seeds, even when ground.
Thus, the best uses for flax seeds are slightly different.
However, flaxseed oil has a low smoke point, meaning it can easily burn at high temperatures.
Because of this, its best used in raw preparations, likesalad dressingsor garnishes.
This will create a gel that can be used to bind ingredients together, just like an egg would.
Can You Use Chia Seeds Instead of Flax Seeds?
For example, in smoothies, chia seeds and flax seeds can be used interchangeably.
However, flax seeds may add more flavor than chia seeds, notes Ziata.
Meanwhile, in baking, both chia seeds and flax seeds can be used as egg substitutes.
Its worth noting that chia seeds and flax seeds arent interchangeable when it comes to pudding.
When combined with liquid, flax seeds will develop a more grainy and unpleasant texture compared to chia seeds.
Which One Is Healthier?
Otherwise, a good place to start is your nutritional goals.
Thats because they deliver more than double the amount of fiber than flax seeds, she notes.
This is due to their rich content of lignans, giving them the edge in the antioxidant department.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10376479/
https://plants.ces.ncsu.edu/plants/linum-usitatissimum/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9914786/
https://nutritionsource.hsph.harvard.edu/food-features/chia-seeds/
