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If you are on a weight loss journey, make sure to include healthy seeds in your diet. But you may be confused whether to eat flax seeds or chia seeds for weight loss. Find out what is good for weight loss.
Losing weight isn’t just about exercise, it’s also about your diet. When you’re looking for vegetables and fruits, especially protein-rich ones, don’t forget to add healthy seeds. Although there are many options, flax seeds and chia seeds are commonly preferred by nutrition and fitness enthusiasts. Chia seeds are small oval shaped seeds while flax seeds are flat and larger in size. Both are packed with nutrients like 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 get into the weight loss discussion, let’s first look at some of the health benefits.
1. Anti-inflammatory effect
Flaxseeds are superfoods that contain omega-3 fatty acids. These help the body fight against inflammation and prevent oxidative stress, says dietitian Ramya B. It helps prevent various inflammatory diseases like rheumatoid arthritis.
2. Gut health
Flaxseeds help promote gut health, as they are rich in dietary fiber. Fiber improves gut health by fermenting in the large intestine and producing short-chain fatty acids.
3. Anti-diabetic effect
Flaxseeds are full of fiber and healthy fats. If taken daily, experts say it can improve insulin sensitivity.
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4. Anti-cancer effect
Due to their antioxidants, flax seeds help prevent or reduce the growth of tumors in the body. Flaxseeds also contain lignans (phytoestrogens), which are believed to reduce hormone-related cancers and their imbalances.
What are the health benefits of chia seeds?
Similar to flax seeds, chia seeds have many health benefits. Here are some of them:
1. Reduces the risk of heart disease
The presence of alpha-linolenic acid in chia seeds may promote heart health. It helps lower LDL (low-density lipoprotein) cholesterol, which many of us call “bad” cholesterol.
2. Skin health
Chia seed oil can help manage eczema, says expert. It reduces the incidence of itching, and improves healing and skin hydration.
3. Antioxidant effect
Chia seeds contain antioxidants such as quercetin and kaempferol. They help reduce inflammation in the body and protect the body from free radicals.
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4. Improves intestinal health
Like flax seeds, chia seeds also promote good gut bacteria and promote gut health. As they are a good source of fiber, they prevent constipation.
Flax seeds or chia seeds for weight loss?
Flaxseeds are good for weight loss as they contain more soluble fiber. They help control appetite and provide a feeling of satiety for longer. So, they help in weight loss. Because flaxseeds are high in soluble fiber, they form a gel-like consistency. On the other hand, add bulk if chia seeds are soaked in water, juices or buttermilk. You can take two tablespoons of flax seeds daily for weight loss.
Chia seeds and flax seeds are superfoods, rich in nutrients, but they are not recommended raw because they contain hydrogen cyanide, lead and other heavy metal deposits. These heavy metals can be toxic. Since heat destroys cyanide and other toxic elements, a better version of consuming these seeds is to have them in roasted form.
You can also use ground flax seeds to make a weight loss drink that will keep you full for longer and improve your digestion. All you need to do is mix ground flax seeds with hot water.
Flaxseeds may help you lose weight, but they should be part of a diet rich in nutritious foods. You should also make sure you exercise regularly to shed pounds.
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