Chia seeds, which comes in two varieties, are loaded with fibre, protein and other nutrients. But is there a winner in the white vs black chia seeds battle?
Chia seeds are counted as one of the healthies seeds in the world. After all, these tiny, edible seeds that come from the Salvia hispanica plant are extremely nutritious. They are rich in fibre, omega-3 fatty acids, protein and antioxidants, which all help to stay healthy. Right from diabetes management to weight loss to constipation, these mighty seeds offer many health benefits. All you have to do is soak them in water or milk. Once you get a gel-like texture, you can use the superfood in smoothies, puddings and more. But since they are usually available in black and white colours, you may wonder if one is better than the other. So, when it comes to white vs black chia seeds, let us know the difference and their health benefits.
White vs black chia seeds: Is there any difference?
Both the varieties are very similar, but one may have a slightly higher percentage of nutrients.
1. Appearance
White chia seeds are light cream or off-white colour. Black chia seeds, on the other hand, are dark black or greyish in colour. The colour difference has to do with genetic variation, and not processing.
2. Nutritional content
When it comes to white vs black chia seeds, both have very similar nutritional profiles. “They contain similar amounts of fibre, protein, omega-3 fatty acids, antioxidants and minerals like magnesium and phosphorus,” says nutritionist Haripriya. N. Protein content in black chia seeds is 16.9 percent while protein content in white chia seeds is 16.5 percent, as per research published in Molecules. The fibre content in the black one is 32.6 percent, and in white, it is 32.4 percent. However, white chia seeds contain higher omega-3 fatty acid than the black one, according to research published in the Biological and Biomedical Journal.
3. Taste
Both types have a mild, nutty flavour. When it comes to taste in the white vs black chia seeds battle, they are nearly identical.
4. Uses
Both can be used interchangeably in chia seed recipes like smoothies, puddings, baked goods and as toppings. Some people may prefer the white ones, as they blend better in light-coloured dishes.
5. Health benefits
“Both provide the same health benefits like improved digestion and weight management due to high fibre, and heart health support from omega-3 fatty acids,” says the expert. During a study, published in the International Journal of Pharmaceutical Research and Allied Sciences, both black and white chia seeds were found to be effective in reducing the levels of fasting blood glucose and improving liver function. They are also high in antioxidants, so they can be good for your immune system.
6. Availability
Black chia seeds are generally more widely available and often less expensive. White ones tend to be rarer and sometimes costlier.
White vs black chia seeds: Which one should you use for constipation?
Both of them are equally effective for getting relief from constipation. “Both types are rich in soluble and insoluble fibre, which helps absorb water and form a gel-like substance in the gut,” says Haripriya. This gel softens stool and promotes regular bowel movements. Be it white vs black chia seeds, the key is to consume them with plenty of water to prevent any digestive discomfort or blockage.
White vs black chia seeds: Which one should you use for weight loss?
You can have white or black chia seeds for weight loss, as both work well. “Both types are rich in fibre, which helps in making a person feel full and reduce overall calorie intake. They provide protein that supports muscle maintenance and helps curb hunger,” says the expert. There is no significant nutritional difference between white vs black chia seeds that would impact weight loss results.
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White vs black chia seeds: What are the side effects?
Whether you go for white vs black chia seeds, there are potential side effects:
- Eating too many chia seeds without enough water can cause bloating, gas, constipation, or stomach cramps, as they are high in fibre.
- Dry chia seeds can absorb water quickly and expand, which may cause choking if consumed dry without sufficient liquid like water or milk.
- In rare cases, some people may experience allergic reactions like itching and rash after eating the healthy seeds irrespective of the colour.
- Despite being healthy, these seeds are calorie-dense, so overeating can contribute to weight gain instead of weight loss.
- These seeds may lower blood sugar, so if you are on medication for diabetes, consult your doctor before having this superfood regularly, as they may interact with the medicines.
In the white vs black chia seeds debate, there is no clear winner. Nutritionally, they are almost identical. The choice mainly comes down to personal preference, availability or visual appeal in recipes. Irrespective of your choice, remember to drink plenty of water while eating them to avoid digestive discomfort, as they absorb a lot of liquid and expand in your stomach. Also, start with smaller amounts if you are new to these seeds so that your digestive system gets sufficient time to adjust. If you have any medical conditions or take medications, especially for diabetes, check with your doctor first.
Related FAQs
Which chia seeds are the healthiest?
Both white and black chia seeds are healthy. Nutritionally, they have very similar profiles. Both are packed with fibre, omega-3 fatty acids, protein, antioxidants, vitamins and minerals. Their health benefits, such as supporting digestion, heart health and weight management, are essentially the same.
Are black or white chia seeds better for overnight oats?
Both black and white chia seeds work great for overnight oats. Black chia seeds give your oats a speckled, darker look. White chia seeds make the oats look lighter.
Is it okay if I eat chia seeds everyday?
Yes, it’s generally safe and beneficial to eat chia seeds every day, as long as you consume them in moderation. About 2 teaspoons (10 grams) of these seeds per day is ideal for most people.
White or black chia seeds – which is better for baby?
For babies, both white and black chia seeds are equally safe and nutritious when introduced properly. Always soak or grind chia seeds before giving them to babies to avoid any choking risk.
