What effect do chia seeds have on weight loss, blood sugar, cholesterol, blood pressure, and inflammation?
Which Are Better: Chia Seeds or Flaxseeds?
4.2/5 - (464 votes)
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
We’ve been eating chia seeds for more than 5,000 years—historically, one of the main crops grown in the Western hemisphere. They are exceptionally high in fiber and omega-3 fatty acids, though, like flax seeds, it’s better to grind them up. Even eating two tablespoons of whole chia seeds every day for ten weeks led to no change in omega-3 levels. But the same amount of ground chia seeds did lead to a significant increase in blood levels of both short-chain and long-chain omega-3s. But, there appeared to be “no influence on inflammation or disease risk factors.” No change in body fat, blood sugar, cholesterol, blood pressure, C-reactive protein, or any of the other markers of inflammation.
An earlier study had purported to show a significant reduction in C-reactive protein levels (an indicator of systemic inflammation), compared to control. But, if you look at the data, that’s only because there was a significant worsening in the placebo group that was given a couple tablespoons of wheat bran a day, instead. So, it’s not that the chia group got significantly better; the control group just got significantly worse.
Whenever researchers appear to be exaggerating their results, it’s always a red flag to check their funding source. But, they didn’t disclose any conflicts of interest. Five years later, though, the truth came out. The study was indeed funded by a chia company. Furthermore, the lead investigator had filed a patent to use chia seeds to treat diseases. Why didn’t they disclose this? Because the journal’s conflict-of-interest policy evidently didn’t “specifically require the disclosure of such information.”
Anyways, the “patent has since been abandoned,” likely because subsequent studies found no significant benefits for weight loss, blood sugar, cholesterol, blood pressure, or inflammation after eating a quarter-cup of chia seeds a day for three months. The original study did show a significant drop in blood pressure, which was replicated by other researchers—though not as potent an effect as ground flaxseed.
The primary reason I prefer flax seeds over chia seeds, though, is their lignan content, averaging about 15 times more than other seeds, including sesame and chia seeds—thought to explain the anticancer effects of flax seeds, for both prevention and survival.
Chia seeds are certainly better than eggs and oil, though. By mixing one part chia seeds and nine parts water, and letting it sit, you can create a “chia gel” that can be used as an egg or oil replacer in baked goods.
Please consider volunteering to help out on the site.
- Borneo R, Aguirre A, León AE. Chia (Salvia hispanica L) gel can be used as egg or oil replacer in cake formulations. J Am Diet Assoc. 2010 Jun;110(6):946-9.
- Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009 Jun;29(6):414-8.
- Toscano LT, da Silva CS, Toscano LT, de Almeida AE, Santos Ada C, Silva AS. Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant Foods Hum Nutr. 2014 Dec;69(4):392-8.
- Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012 Jul;18(7):700-8.
- Loreto AM, Cobos A, Diaz O, Aguilera JM. Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food. Food Reviews International Vol. 29 , Iss. 4,2013.
- Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogovik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007 Nov;30(11):2804-10.
- Statement of Clarification re: Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogovik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.)improves major andemerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care 2007;30:2804–2810
- Nemes SM, Orsat V. Evaluation of a Microwave-Assisted Extraction Method for Lignan Quantification in Flaxseed Cultivars and Selected Oil Seeds. Food Analytical Methods June 2012, Volume 5, Issue 3, pp 551–563.
- Rodriguez-Leyva D, Weighell W, Edel AL, LaVallee R, Dibrov E, Pinneker R, Maddaford TG, Ramjiawan B, Aliani M, Guzman R, Pierce GN. Potent antihypertensive action of dietary flaxseed in hypertensive patients. Hypertension. 2013 Dec;62(6):1081-9.
Image credit: Kristina DeMuth. Image has been modified.
Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.
We’ve been eating chia seeds for more than 5,000 years—historically, one of the main crops grown in the Western hemisphere. They are exceptionally high in fiber and omega-3 fatty acids, though, like flax seeds, it’s better to grind them up. Even eating two tablespoons of whole chia seeds every day for ten weeks led to no change in omega-3 levels. But the same amount of ground chia seeds did lead to a significant increase in blood levels of both short-chain and long-chain omega-3s. But, there appeared to be “no influence on inflammation or disease risk factors.” No change in body fat, blood sugar, cholesterol, blood pressure, C-reactive protein, or any of the other markers of inflammation.
An earlier study had purported to show a significant reduction in C-reactive protein levels (an indicator of systemic inflammation), compared to control. But, if you look at the data, that’s only because there was a significant worsening in the placebo group that was given a couple tablespoons of wheat bran a day, instead. So, it’s not that the chia group got significantly better; the control group just got significantly worse.
Whenever researchers appear to be exaggerating their results, it’s always a red flag to check their funding source. But, they didn’t disclose any conflicts of interest. Five years later, though, the truth came out. The study was indeed funded by a chia company. Furthermore, the lead investigator had filed a patent to use chia seeds to treat diseases. Why didn’t they disclose this? Because the journal’s conflict-of-interest policy evidently didn’t “specifically require the disclosure of such information.”
Anyways, the “patent has since been abandoned,” likely because subsequent studies found no significant benefits for weight loss, blood sugar, cholesterol, blood pressure, or inflammation after eating a quarter-cup of chia seeds a day for three months. The original study did show a significant drop in blood pressure, which was replicated by other researchers—though not as potent an effect as ground flaxseed.
The primary reason I prefer flax seeds over chia seeds, though, is their lignan content, averaging about 15 times more than other seeds, including sesame and chia seeds—thought to explain the anticancer effects of flax seeds, for both prevention and survival.
Chia seeds are certainly better than eggs and oil, though. By mixing one part chia seeds and nine parts water, and letting it sit, you can create a “chia gel” that can be used as an egg or oil replacer in baked goods.
Please consider volunteering to help out on the site.
- Borneo R, Aguirre A, León AE. Chia (Salvia hispanica L) gel can be used as egg or oil replacer in cake formulations. J Am Diet Assoc. 2010 Jun;110(6):946-9.
- Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009 Jun;29(6):414-8.
- Toscano LT, da Silva CS, Toscano LT, de Almeida AE, Santos Ada C, Silva AS. Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant Foods Hum Nutr. 2014 Dec;69(4):392-8.
- Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012 Jul;18(7):700-8.
- Loreto AM, Cobos A, Diaz O, Aguilera JM. Chia Seed (Salvia hispanica): An Ancient Grain and a New Functional Food. Food Reviews International Vol. 29 , Iss. 4,2013.
- Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogovik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007 Nov;30(11):2804-10.
- Statement of Clarification re: Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogovik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.)improves major andemerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care 2007;30:2804–2810
- Nemes SM, Orsat V. Evaluation of a Microwave-Assisted Extraction Method for Lignan Quantification in Flaxseed Cultivars and Selected Oil Seeds. Food Analytical Methods June 2012, Volume 5, Issue 3, pp 551–563.
- Rodriguez-Leyva D, Weighell W, Edel AL, LaVallee R, Dibrov E, Pinneker R, Maddaford TG, Ramjiawan B, Aliani M, Guzman R, Pierce GN. Potent antihypertensive action of dietary flaxseed in hypertensive patients. Hypertension. 2013 Dec;62(6):1081-9.
Image credit: Kristina DeMuth. Image has been modified.
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Title
Which Are Better: Chia Seeds or Flaxseeds?
LicenseCreative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0)
Content URLDoctor's Note
Who grinds chia seeds? Were you as surprised by that as I was?
For more about chia seeds, check out Do Chia Seeds Help with Belly Fat?.
You can learn more about flaxseeds and cancer from my videos, including:
- Flaxseeds and Breast Cancer Prevention
- Flaxseeds and Breast Cancer Survival: Clinical Evidence
- Can Flaxseeds Help Prevent Breast Cancer?
- Flaxseeds vs. Prostate Cancer
And, to find out more about what flaxseeds can do, see:
- Flaxseeds for Hypertension
- Flaxseeds for Breast Pain
- Flaxseeds vs. Diabetes
- Benefits of Flaxseed Meal for Weight Loss
- Benefits of Flaxseeds for Inflammation
2019 Update: I have a couple of new videos you might be interested in: How Well Does Cooking Destroy the Cyanide in Flaxseeds? and Should We Be Concerned About Cyanide from Flaxseeds?
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