Chia, Flax, or Hemp: Which Seed Should You Choose?

 

You’ve probably been told by a family member to sprinkle chia, flax, or hemp seeds into your meals. That’s because it’s packed with nutrients that offer a unique set of health benefits. Before making the purchase and stocking your pantry, you might be wondering…which one truly deserves a spot in your pantry?

Let’s compare the three.

Why They’re So Popular

First things first…what’s so great about them? To name a few…

  • They’re rich in gut-friendly fibres — which help to support a healthy digestive system;

  • They are an added source of plant-based protein that help to diversify your diet.

  • They’re a heart healthy choice as they are rich in phytosterols and heart-healthy omega-3 fatty acids — helping you better manage your blood cholesterol and blood pressure.

How They Differ

While small and mighty, these heart-healthy seeds offer similar health benefits with slightly different nutritional features. Here’s a quick breakdown:

The main takeaways:

  • Hemp Seeds – Among the three, hemp seeds offer the highest amount of protein, making them an excellent choice for anyone looking to increase their plant-based protein intake. They also provide all nine essential amino acids (which is a rare feat in the plant-based world!)

  • Chia Seeds – If you’re aiming to support your digestive health, chia seeds provide the most fibre, and a mix of both soluble and insoluble fibres. They absorb liquid and form a gel-like texture, which can help with satiety and relieving constipation.

  • Flaxseeds – Flax are rich in lignans and phytosterols, plant compounds that are rich in antioxidants and that may support hormonal balance. Small tip: be sure to consume your flax seeds ground for a better absorption of nutrients as whole seeds often pass through undigested.

So…Which One Should You Buy?

In my honest opinion, you can’t go wrong with any of them. If you’re looking to commit to just one, the best choice of seed will likely depend on your nutritional goals, taste/texture preferences and how you like to use them in your day-to-day recipes.

Here’s my nutrition cheat-sheet:

  • Want more protein? Go for hemp.

  • Need extra fiber or digestive support? Pick chia.

  • Looking to manage your cholesterol? Choose ground flax.

From a home cook to another, the recipe says it all:

Each seed brings something unique to the table and can be a simple & healthful addition to your day. They can be sprinkled on yogurt, blended into smoothies, stirred into oatmeal, or mixed into baked goods for an easy nutrition boost!

Your best bet? Rotate them and enjoy the benefits of all three!

 
Laura Nguyen