White vs. Black Chia seeds: Which ones are better?

The world of chia seeds is divided into two types: black Chia seeds and white Chia seeds, if you have the same questions as many people: “White vs. Black Chia seeds, which ones are better?”.

You should take some time to read this article.

White vs. black chia seeds

In recent times, chia seeds have become a familiar “superfood” and are indispensable in some families.

Chia seeds are included in meals, drinks, desserts, etc., in order to know better white or black Chia seeds, we first need to compare the difference between black and white chia seeds.

White vs black Chia seeds

  • Black Chia Seeds: Chia seeds with purple flowers will produce black Chia seeds with a rich aroma.

  • White Chia Seeds: Chia seeds with white flowers will produce white Chia seeds, with a slight, pure odor.

In terms of price, white Chia seeds have a higher price than black Chia seeds.

The main reason is because white Chia seeds are grown with lesser yield, therefore, the price is automatically pushed up.

Nutritional value

We often say “the more expensive, the better”.

That is why so many people buy white Chia seeds because they think that it is more expensive, of course, it is better.

However, according to many studies of scientists, it has been concluded that black and white Chia seeds have the same nutritional value, both of which have beneficial vitamins and minerals for the body. Which is better?

Benefits of white and black Chia seeds

Is chia seeds black or white better?

They have the same nutritional value, guys, so the effects of white and black chia seeds are similar:

Fiber supplementation:

Chia seeds are quite high in fiber, very suitable for children who are lazy to eat vegetables.

Of the dietary fiber content of chia seeds, 20% is soluble fiber and 80% is insoluble fiber.

Soluble fiber will help you fight intestinal diseases and prevent constipation.

For people who want to lose weight, insoluble fiber will help you feel fuller longer, supporting easy weight loss.

Improve cardiovascular health:

Chia seeds contain very high levels of Omega 3 – a type of fatty acid that helps maintain the function of the body and keep the heart stay healthy.

Help lose weight effectively:

As mentioned above, the amount of insoluble fiber will help you feel fuller longer, supporting easier weight loss.

In order to lose weight effectively, you need to take chia seeds before meals to make you feel full.

Beauty skin, hair, and nails:

If you havent already, chia seeds are an excellent antioxidant food.

Because of this reason, chia seeds not only beautify the skin but also help the nails and hair become stronger. This is a food that girls should not ignore.

Very beneficial for diabetics and vegetarians:

Chia seeds will help you replenish the deficiencies in the vegetarian process without having to change the diet. This is really good news for vegans.

Not only that, but Chia seeds also work to regulate blood sugar, prevent and prevent further development of diabetes.

Add chia seeds to your diet or mix with chia seeds for diabetics to drink.

So white vs. black Chia seeds, which are better?

From the above, you probably already know that white or black chia seeds are good, right?

In fact, they are not much different, they all have the same nutritional value and good for health.

Perhaps the difference between black and white chia seeds lies in price.

To save money, you should choose to use black Chia seeds instead of white Chia seeds because the use of black and white chia hat is no different.

White vs black Chia seeds

The price difference between the two types is that white Chia seeds are grown less than black Chia seeds. Both types of chia seeds have great uses for health.

How to use CHIA seeds:

The appropriate amount of chia seeds:

How to use CHIA seeds depends on each object (Pregnant, children, athletes) as well as the purpose of use (supplementing milk, helping the fetus to increase DHA and bone strength, support digestion, …) that There are reasonable doses when used. The following are recommended doses by the American Institute of Nutrition:

  • For children:

10 grams daily will provide the amount of Omega 3.6.9 needed for your baby.

  • For adults, normal weaning:

15 grams/day will provide additional Omega 3, balanced by Omega 6. (the same effect as when you use salmon, but safer and simpler because chia seeds are grown naturally, do not spray chemicals)

  • For pregnant women:

20 grams/day, 10 grams each is the recommended dose against constipation commonly seen in pregnancy. Also, add nutrients to your baby.

  • Athletes (Gym, swim, jog, …):

25-30gram / day is the recommended dose for athletes.

Everyday use 1-2 teaspoons of CHIA seeds will help you preserve and improve your health, alertness.

Note: You should also note that CHIA nuts create feelings of fullness, so for people who lose weight, eat before meals. For those who gain weight/children/athletes, use after meals. Chia seeds have no flavor, so they can be mixed into drinks and food without changing the flavor.

Popular ways to add CHIA seeds into your dishes

  • Chia seed + water:

The easiest and fastest way is to put 1 tablespoon of chia seeds into 1 cup of warm water and stir and wait for 3-5 minutes. CHIA seeds will hydrate and create a gel on the outer surface, at which point you can drink them. If you use CHIA seeds with other juices, do the same. After stirring, CHIA absorbs water and softens, you can drink it now.

  • Chia seed juice:

Do the same as above, add about 10 grams of CHIA into a cup (1 teaspoon) and stir well and enjoy.

  • Chia seeds smoothie:

Put 1-2 tablespoons of Divide into a smoothie, mix well, and leave for 3-5 minutes and enjoy.

  • Chia seed coffee/cocoa:

Should drink hot, to CHIA is bold. Drinking this will be very alert, suitable for office workers who need to focus, or sisters “to the month”.

  • Chia seed yogurt

With vitamins, you have to wait a little longer (more than 5 minutes) for CHIA seeds to form a gel layer and then enjoy. If youve ever put sesame in dishes to increase the flavor, the effect of CHIA seeds is the same now.

Or simply, you mix chia seeds into yogurt and mix well to enjoy, very delicious without waiting.

  • CHIA Lemonade:

Simply mix lemonade with chia seeds.

  • Chia seed pudding:

Grind chia seeds (or buy chia seeds powder) and mix into flour, egg, milk mixture … to make cakes. Alternatively, you can sprinkle chia seeds directly on the cake you just made, or grind chia seeds and mix well with cake dough, then put in the oven.

  • Chia seed barbecue:

Sprinkle chia seeds evenly on meat pieces or in sauces and sweep on meat to enhance flavor and nutrition.

  • Chia seeds soup:

Add 1-2 tablespoons of chia seeds to a bowl of soup, mix well and enjoy the flavor of Chia – Chia.

  • Fried chia seeds eggs:

Eggs + a little onion, pineapple, or finely chopped spinach + 1 to 2 tablespoons of chia seeds. Not only delicious, but your child gives you an energetic meal

Chia seeds are beneficial for many people: the elderly, people with diabetes or heart disease, pregnant and lactating women, children, and physically and mentally heavy workers.

How to use chia seeds for specific targets

Pregnant women

Every day, pregnant women should use chia seeds from 15-20 grams of chia seeds, divided into 2 times, and process them in different ways to avoid boredom. The goal is to provide chia seeds to pregnant women and babies during pregnancy.


Every day, mothers should feed children no more than 15 grams, using chia seeds for babies to eat extra miles because these nuts are rich in nutrients, vitamins and minerals to help children develop stronger and healthier bones thanks to omega 3.6.9

When using chia seeds for babies to eat weaning, mothers should mix into babys food, do not give raw seeds because babies are easily bored. If necessary, grind chia seeds into flour and add them to dishes.


The use of chia seeds for diabetics is recommended by experts, because chia seeds contain fiber that helps reduce the amount of sugar absorbed into the body, plus the nutrients and minerals of Chia will help people who are sick. Diabetes has enough substance to function normally.

The dosage for diabetics is 20g / day.

Hopefully, through the above article, you will be able to evaluate the black or white Chia seeds better and choose the type that best suits your needs.

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