Flax seeds vs chia seeds: What’s a better seed for weight loss?


If you are on a weight loss journey, make sure you include healthy seeds in your diet. But you may be confused whether to eat flax seeds or chia seeds for weight loss. Know which one is better to lose weight.

Weight loss is not just about exercises, but also your diet. As you look for vegetables and fruits, especially those rich in protein, don’t forget to add healthy seeds. While there are many options, flaxseeds and chia seeds are generally favoured by nutrition and fitness enthusiasts. Chia seeds are small seeds in oval shape whereas flax seeds are flatter and bigger in size. Both are full of nutrients such as protein, calcium and fiber, making them superfoods. But should you eat flax seeds or chia seeds for weight loss? Let’s find out what an expert has to say about this debate on flax seeds vs chia seeds.

What are the health benefits of flax seeds?

Before we move on to the weight loss debate, let’s go through some health benefits first.

1. Anti-inflammatory effect

Flax seeds are superfoods that contain omega-3 fatty acids. They help to fight against inflammation of the body and prevent oxidative stress, says dietitian Ramya B. It helps in preventing various inflammatory diseases such as rheumatoid arthritis.

Flax seeds
Flax seeds are healthy. Image courtesy: Adobe Stock

2. Gut health

Flax seeds help in promoting gut health, as they are rich in dietary fiber. The fiber ferments in the large intestine and improves gut health by producing short-chain fatty acids.

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3. Anti-diabetic effect

Flax seeds are full of fiber and healthy fats. If taken on a regular basis, they can improve insulin sensitivity, says the expert.

4. Anti-cancerous effect

Due to their antioxidants, flax seeds may aid in preventing or reducing the growth of tumours in the body. Flax seeds also have lignan (phytoestrogen) which are believed to reduce the risks of cancers related to hormones and their imbalances, says the expert.

What are the health benefits of chia seeds?

Like flax seeds, chia seeds also have many health benefits. Here are some of them:

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1. Reduces risk of heart disease

The presence of alpha-linolenic acid in chia seeds may promote heart health. It helps in reducing LDL (low-density lipoprotein) cholesterol, which many of us know as “bad” cholesterol.

Chia seeds
Chia seeds are good for skin. Image courtesy: Adobe Stock

2. Skin health

Chia seed oil may help in managing eczema, says the expert. It reduces the incidence of itching, and healing and improves hydration to the skin.

3. Antioxidant effect

Chia seeds possess antioxidants such as quercetin and kaempferol. They help in reducing inflammation in the body and protect the body from free radicals.

4. Improves gut health

Similar to flaxseeds, chia seeds also improve good gut bacteria and promote gut health. They prevent constipation, as they are a good source of fiber.

Flax seeds or chia seeds for weight loss?

Flax seeds are better for weight loss as they have more soluble fiber. They help in controlling appetite and give satiety feeling for a long duration. So, they aid in weight loss. As flax seeds have more soluble fiber, they form gel-like consistency. Chia seeds, on the other hand, add bulk if soaked in water, juices or buttermilk. You can take two tablespoons of flax seeds per day for weight loss.

Chia seeds and flax seeds are superfoods, rich in nutrients but taking them raw is not suggested as they have hydrogen cyanide, lead and other heavy metal deposition. These heavy metals can be toxic. The better version of taking these seeds is to have them in roasted form, as the heat destroys cyanide and other toxic elements.

You can also make use ground flax seeds to make a weight loss drink, which will help to feel satiated for a long time and also improve your digestion. All you need to do is mix ground flax seeds with hot water.

Flax seeds may help you lose weight, but they should be part of a diet that’s full of nutritious foods. You also need to make sure you are regularly exercising to drop pounds.


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