When it comes to being and staying healthy, there are specific types of food to stay close to and those which you are supposed not to eat at all, so when we mention chia seeds then we are referring to it as something that you could add to your meals in order to be healthier and at the same time, eat something that will bring you different benefits. Chia seeds mainly come in two different types or colors, the black and the white, and as much as it might seem confusing for people about which one they are supposed to use, they are almost the same and carry the same benefits for the body. It is always important to gather all the possible information about the things you are going to eat in order not to fall into the wrong place or direction.
White vs. Black Chia Seeds
If you are trying to search for some difference between black and white chia seeds then most probably you are going to find none of them because they are almost the same with slight differences that will not ban you from choosing one, but will try to eat them both. Chia seeds come from the flowering plant of the mint family that is known as Lamiaceae, and it is native to central and southern Mexico and Guatemala; it is also referred to as Salvia Hispanica.
There are several benefits delivered to the body when it receives chia seeds, such as fighting the production of free radicals, helps in weight loss plans, as well as lower the risk of heart disease and type 2 diabetes; these of course are just simple examples from the different benefits that chia seeds could be able to deliver to the body. There are different colors for chia seeds but the most famous ones are the black, white, gray, and cream; they are almost the same in the kind of benefits they carry and any difference that might occur would go back to the place that the seeds were grown in and not to their color.
It is important to know the difference between white and black chia seeds (even if it is small) in order to know what the things you are giving permission to enter your body are. Here is what you are supposed to know:
- First of all, it is important to know that the mature chia seeds are those with the white, black, gray, or cream colors, and that any other shade you come across means that the seeds are immature.
- The difference between the colors of seeds might be important for people for the way they prefer to eat things and not for the benefits they might actually carry differently. What we are trying to say is that for some people, eating something that is bright in color might feel more satisfying than eating something that is black.
- Chia seeds with all their colors and shades are helpful for your body, so when it comes to the point where you will need to choose between them, you could go for any or the one that you find in the grocery store. Sometimes they even mix both the white and the black together, so you will end up eating both at the same time.
There are different benefits for chia seeds, the black and the white, which you are supposed to know more about.
White Chia Seeds Benefits
Since we are talking about chia seeds and referring to how good they are, there are some important benefits which you are supposed to know about in order to know what you are eating and understand how it could bring some good and positive effects for your body and your overall health. Here are some of these important benefits:
- They Increase Your Energy Level
The first important benefit to mention about chia seeds – white and black – is that they increase your energy level due to the swelling up that happens when they are added to water and which forms a gel-like substance that keeps the stomach full for a longer period of time and thus helps in weight loss plans since the stomach will feel full and will not be in need to eat as much as it used to.
When the chia seeds turn into that gel-like substance, it means that it slowed down the conversion of carbohydrates into sugar, keeping the body fueled for a longer period of time, which also helps in stabilizing the level of blood sugar in the body.
- It Improves Digestion
Another important benefit for chia seeds is the fiber content that they have and which helps in the process of improving digestion, lower the level of cholesterol, improves intestinal health and regularity, and can also reduce the risk of colon cancer. Chia seeds have a good balance between the soluble and the insoluble fiber.
The soluble fiber dissolves in water and brings the gel-substance that we all see at the end when chia seeds are placed in water, and this has many different benefits such as moderating the blood glucose levels and lowering the cholesterol. The insoluble fiber on the other hand does not dissolve in water and it remains closed to its original form throughout it passage through the digestive system, which is why chia seeds could prevent colon cancer.
- It Helps in Controlling Diabetes
Chia seeds could help in controlling diabetes because when it is added to any diet plan; it reduces body fat, lower blood sugar, and reduces insulin resistance. According to Emma Morris, dietitian of Stay Tuned Sports Medicine, taking only one tablespoon of chia seeds per day could definitely help in reducing the risk of diabetes.
- It Improves the Health of the Heart
We all know that omega-3 is important and there is a wide range of people who take it as part of the vitamin course that their bodies want in order to make sure their health is taken care of; chia seeds could provide you with the 100% omega-3 ALA that is needed by the body daily through one tablespoon only. Omega-3 is known to be important for the health of the heart because it helps in lowering the level of cholesterol and at the same time maintain a proper artery function. Omega-3 ALA is also known to be important in lowering the risk of cardiovascular disease even more than the omega-3 DHA.
- It is Important for the Skin, Nails, and Hair
Mentioning all the previous important benefits for chia seeds that are related to the body and its health, there are also some important benefits related to the skin, the nails, as well as the hair; it can help in keeping the hair shiny, the skin glowing, and the nails strong. The fiber that is found in chia seeds is the thing that acts as a natural detox for the skin by removing the toxins from the body and aiding the absorption of antioxidants and vitamins.
Omega-3 in chia seeds can help the skin retain moisture, while the antioxidants protect the skin cells from oxidation and aging. Chia seeds offer a natural anti-inflammatory action for the skin and the protein found in them is also important for the regeneration of the cell, while vitamin B promotes general skin health.
The copper and iron found in chia seeds are the two ingredients that play an important role when it comes to the hair since they prevent its loss, and the calcium and magnesium on the other hand help and encourage the healthy growth of the hair.
How to Use White Chia Seed?
As we have mentioned above, there is actually no difference between black and white chia seeds; they both are the same and could deliver the same benefits for the body. All the benefits mentioned above about chia seeds should convince you more about the idea of consuming it and adding it to the food that you already eat on a daily basis – which you can do because chia seeds are considered tasteless and could be added to different recipes out there.
Here are some of the things that you could do with black or white chia seeds:
- Chia Seed Pudding
Chia seed pudding is one of the most famous things that could be done with chia seeds and at the same time it is easy and takes no time to be ready. The ingredients that you will need in order to prepare it include 1/3 cup of chia seeds, 1 cup of coconut milk, 2 tablespoons of honey, ½ teaspoon vanilla extract, and ¼ teaspoon Himalayan or sea salt. You will add the ingredients together and leave them in the fridge for 30 minutes or better if you left them overnight in order to absorb the moisture and become thick and gelatinous then top it with your favorite things and serve.
- Use it as a Topping
Chia seeds could be used as a topping on several dishes and different recipes; it could be sprinkled on yogurt or even on smoothies, as well as the things you eat for breakfast and lunch. It is important to know that they will turn to a gelatinous thing if left in the water or a moisture thing for a long period of time, so if you want it to be crunchy then you will need to add them directly before eating.
- Turned into Jam
Chia seeds could be also added to some fruits and make a jam, such as being added to berries and stevia; chia seeds become gelatinous so easily and that is why you will not be in need for the pectin in order to make it more like a jam and be able to spread it on bread.
- Chia Fresca
One of the benefits of chia seeds is the fact that it could fuel people up and give them the chance to become more energized and this is exactly what happens with chia Fresca, which is a mix of water, lemon, and chia seeds; it could be used before or after the exercise.
- It could be used as a body scrub
Since chia seeds are good for the skin, hair, and nails then it means that there are different uses for it other than being just added to food. Chia seeds are good when they are used as a scrub by adding it to coconut oil and lemon juice, and then applying it in a circular motion on the face then leaving it for two minutes and removing it with a wet cloth.
It doesn’t matter whether you are using white or black chia seeds, what matters the most is that you know that they are almost the same and could deliver the same exact benefits to the body, skin, and hair. All these different benefits related to chia seeds should make the idea of adding it to your food and drinks more appealing, just make sure never to use more than the amount permitted per day.