Ultimate Seed Showdown!
16Chia vs. Flax Seeds
Both Chia Seeds and Flax Seeds are incredible boosts to a NutriBlast, but when it comes down to nutrient content, which seed is the reigning champ?
Which seed are you rooting for?
|
Debate |
Chia Seed (1oz/28g) |
Flaxseed (1oz/28g) |
| To grind or not to grind | Omega-3s and phytonutrients are available without grinding. | Must be ground to release nutrients for absorption. |
| Omega-3 | Contains a balanced ratio of Omega 3 to Omega 6 fatty acids. 3x more than 3 oz of salmon. 4.9 g Omega 3s. | 6.4 g Omega 3s |
| Fiber | 11 g | 7.8 g |
| Protein | Complete protein with all essential fatty acids. 4.7 g | 5 g |
| Calcium | 177 mg (18%) | 73 mg (7.3%) |
| Magnesium | 95 mg (24%) | 112 mg (28%) |
| Phosphorus | 265 mg (27%) | 183 mg (18%) |
| Iron | 2.19 mg (12%) | 1.6 mg (9%) |
| Zinc | 1 mg (7%) | 1.24 mg (13%) |
| Detoxifying? | When combined with a liquid, chia forms a gel that binds toxins to eliminate from the body. | Flaxseed can also form a gel, but needs to be ground into a powder first. |
| Blood sugar control | The “gel” and fiber slow the breakdown and release of glucose into the bloodstream. | The natural fibers in flax help slow the release of sugars into the blood. |
| Baking | Use in place of butter or oil in recipes. Chia can stand in for half the amount called for in a recipe. | Combine one Tbsp ground flaxseeds with three Tbsp water as a substitute for each egg in a recipe. |
| Weight management | Chia’s unique gelling action keeps you feeling full for hours! | Fiber found in flax helps add bulk which may satiate you and lead to less food intake overall. |
| Antioxidants | Rivals blueberries in antioxidant power. | Contains lignans which are plant (phyto) estrogens and antioxidants. (Flax has up to 800x more lignans than other plant foods.) |
Winner: CHIA SEEDS
These power seeds offer up tough competition for the most nutrient-dense. While they each have their star qualities, we’ve decided chia seeds are the way to go when preparing your NutriBlast. These seeds require no additional grinding to unlock antioxidants and anti-inflammatory omega-3s. They boost the flavor of the complementary ingredients instead of dominating and are known to produce a more gel-like pudding, great for binding toxins and adding bulk to fill you up. Chia seeds are higher in fiber, calcium, phosphorus and iron. These minerals provide great bone-building benefits and help distribute oxygen for more efficient cellular energy.
Don’t just grow these superseeds on a ceramic pet or head, toss a tablespoon into your NutriBlast and reap the benefits!
Get to know your chia…
With the recent surge in chia-mania, most chia is harvested early to meet the demand. However, our chia seeds are allowed to mature fully, which results in higher antioxidants and omega-3 oils. They are grown organically in Ecuador and are solar-dried so they are not only healthy for you, but also for the environment.
Order your 1 month supply here!
-Krista Haynes, R.D.
References:
USDA National Nutrient Database for Standard Reference
http://ndb.nal.usda.gov/ndb/foods/show/3673
http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html
http://foodsforlonglife.blogspot.com/2011/01/omega-3-power-seeds-chia-hemp-and-flax.html
Do I have to soak chia seeds before adding to my morning blast?
Looks like I’ll be ordering chia seeds! Tiny healthy devils
I know this is a goofy question, but are chia seeds the same thing they use to make Chia Pets?
Not a goofy question at all. Actually, the answer’s kinda goofy, but yes, they are! Who knew they were not only edible, but actually so good for you!
But if I add flax or chia seeds to my nutriblend, won’t the nutribullet grind / blend them into my drink?
When using 1/2 the amount of chia seeds to replace butter / oil in a recipe, is that just the seeds, or is it mixed with a liquid, and if so, how much liquid.
Debbie, you will get the same nutritional benefits from the seeds when they are ground into your NutriBlast. Flax seeds must be broken down in order for you to absorb the valuable omega-3 fatty acids.
Chia Gel Recipe:
1 tbsp dry Chia seeds
9 tbsp filtered water (or other liquid)
Stir together the Chia and water with a fork, to prevent clumping. Leave the mixture alone for 10-15 minutes on the counter top. When you return, the bowl or glass will not be full of water any more. Instead, you will see a thick gelatin, with the seeds suspended inside. It will slide, but not pour. You’ve turned 1 tablespoon of seeds into 9 tablespoons of useful gel. This is Chia Gel, and it can be used instead of butter or oil in recipes.
Chia Egg
1/4 cup of chia gel = 1 large egg
Chia Butter
Generally, you can cut butter in half with chia gel. If you’re recipe calls for 1 cup of butter, use 1/2 cup of gel and 1/2 cup of butter. Incorporate the two before using in your recipe. While not a replacement for butter entirely, it sure cuts the calories and fat while adding some great nutrients!
Will flaxseed lose it’s nutritional value if it is ground up in bulk and stored for daily use?
You must store ground flax seed in the fridge in a tightly sealed container. The oils that are released when ground could go rancid if not stored in the fridge.
Can i use both together?
Sure, why not? While they have similar profiles, they also are each unique.
How bout both?
Sure, why not? While they have similar profiles, they also are each unique.
Can you comment on hemp seeds please.
Hemp seeds are another great option!
Hemp is a complete protein with all the essential amino acids. Hemp has 25% of it’s calories from protein and contains more than both chia and flax per serving. It is easier to digest than some other types of protein like meat, eggs, cheese, and soy.
They have an ideal balance of Omega-3s to Omega-6s (1:3). Hemp contains gamma-linoleic acid (GLA) which may help reduce inflammation and some studies show could help boost metabolism.
It is very low in carbs mostly made up of fiber (both soluble and insoluble). The fiber can help regulate blood sugar levels. It also contains iron, magnesium, calcium, and zinc.
It also makes good “hemp milk” as a dairy milk replacement! Blast 1/2 cup hemp seeds with 2 cups filtered water and 1-2 medjool dates and optional vanilla extract in your NutriBullet for about 40 seconds. Your healthy homemade hemp milk
Can store in the fridge for 3 days in an airtight container.
*note proportions can vary depending on consistency and taste preference.
I hope you find this helpful!
Here is more of a side-by-side as requested by a few of you!
There is no need to grind hemp seeds to release the beneficial properties.
28g of hemp seeds contains:
9.3g protein
2.8g omega-3 fatty acids
7.75g omega-6 fatty acids
1.6g fiber (6.4% DV)
16.8mg calcium (1.68%)
256mg magnesium (64%)
336mg phosphorus (33.6%)
3.75mg zinc (25%)
Since the USDA food nutrition database does not contain hemp seeds, I used other references and nutrition fact panels that often varied so I cannot confirm the complete accuracy of these stats, but they should be pretty close. I suggest you check the package that you have for specifics.
Hemp seeds do thicken up a NutriBlast, but not like chia seeds or flax does.
The protein found in hemp may help with satiety as protein takes the longest of the micronutrients to digest. The protein, fat, and fiber, and low carbohydrate content help regulate blood sugar.
Hemp seeds can be used like nuts in baking or use hemp milk (recipe above) in place of dairy milk. You can also toss them in a smoothie (NutriBlast!), on top of hot or cold cereal, or make into an energy bar with some dates and dry fruit.
Hemp seeds also contain antioxidants.
In Good Health,
Krista (NutriBullet RD)
Thank you so much. I add them to my nutriblast each AM❤❤