Flax seeds vs chia seeds – which seed is best for a keto diet? Explore nutrition facts, health benefits, recipes, and more to see which of these prolific seeds comes out on top!
Located at the very top of the keto food pyramid, nuts are an important part of any ketogenic diet.
While they can’t be enjoyed in excess like other keto foods, seeds can offer great fat and protein to your diet. Plus, they’re just darn tasty!
Flax seeds and chia seeds are both common ingredients in keto recipes, each boasting a multitude of health and keto-friendly macronutrients.
But which seed is best for a keto diet?
Today, we’re exploring flax seeds vs chia seeds, with information on nutrition, health benefits, and yummy low-carb recipes.
I’ve also included information on sustainability, buying tips, and possible side effects of eating these infamous seeds.
Flax seeds vs chia seeds: Nutrition
Here’s what the macros say about flax seeds and chia seeds.
Macronutrients for 2 tablespoon flax seeds:
- Total carbs – 4g
- Net carbs – <1g
- Fat – 6g
- Protein – 2.6g
- Fiber – 4g
Macronutrients for 2 tablespoon chia seeds:
- Total carbs – 11.9g
- Net carbs – 2.1g
- Fat – 8.7g
- Protein – 4.7g
- Fiber – 9.8g
In terms of a keto diet, flax seed is favorable for its extremely low net carb count.
For fat content, chia seeds come out on top, with nearly 9g of fat per serving. It also has significantly more fiber and protein content.
Nutritionally, they’re both great for a keto diet.
Flax seeds vs chia seeds: Health benefits
Beyond their macros, eating flax and chia seeds comes with several health advantages.
Health benefits of flax seeds
Flax seeds are loaded with fiber, protein, and high levels of omega-3 fatty acids that can do wonders for your overall health.
Flax seed health benefits include:
- Improved heart health
- Lower cholesterol levels
- Lower blood pressure
- Stabilized blood sugar
- Weight management
- Protects against cancer
- Aids gut health
Health benefits of chia seeds
Chia seeds are just as impressive, packed with antioxidants and impressive fiber content.
Chia seed health benefits include:
- Lower blood pressure
- Anti-inflammatory effects
- Lowers risk of heart disease
- Supports weight loss
- Aids bone health
- Reduces blood sugar levels
In the end, both seeds are winners in the health realm, adding unique benefits to your overall well-being.
Cooking with flax seeds and chia seeds
It’s easy to incorporate both flax and chia seeds into your favorite keto recipes. Small yet mighty, these seeds can add incredible nutrition to your meals with just a tablespoon or two.
Flax seed recipes
Flax seed is easy to throw into baked goods, a quick smoothie, or a low-carb breadcrumb. Its neutral, versatile flavor can work in so many recipes without altering the flavor.
And for a nutrient boost to your morning, add a tablespoon of ground flaxseed to this strawberry avocado smoothie.
Chia seed recipes
Wonderful in puddings, smoothies, yogurt, and more, chia seeds have a wonderful expanding property when mixed with liquid, giving your recipe a satisfying chew.
Here are some of the most common questions asked about chia and flax seeds. If I don’t answer your question here, please leave it for me in the comments below!
The sustainability of both seeds varies quite a bit.
In general, chia seeds are minimally processed, though they can use a significant amount of water to cultivate. They’re also primarily grown in Central and South America, requiring significant transportation if you live in North America.
Flax seeds require a moderate amount of water and are commonly grown in Canada, Russia, and China. Shelling this product does require a bit of extra processing.
As a whole, you can purchase more sustainable versions of both seeds, prioritizing seeds that are organic, locally produced, and Fair Trade certified.
Chia seeds have a high fiber content which can lead to digestion issues if eaten in excess. If you’re eating chia seeds regularly, consider upping your water intake to help your digestion.
Flax seeds can cause similar stomach discomfort, though their fiber content is not quite as high.
Want to start adding flax and chia seeds to your weekly meal plans? Here are some helpful buying tips:
- Buy flax and chia seeds in bulk to avoid the “packaging tax” and spend less for more product!
- Always check for additives when buying seeds; the only ingredient listed should be the seed itself.
- Opt for organic options when possible to avoid pesticides.
- Refrigerate flax seed after opening, as it can go rancid over time.
- Buy pre-ground flax seeds for easy cooking and baking.
- Research brands and choose options that prioritize quality and sustainability.
Flax seeds vs chia seeds: The bottom line
When it comes to these keto-friendly seeds, both flax and chia seeds make great additions to a healthy diet. In other words, they’re both winners!
By including both in your meal plan, you get the best of both worlds – fiber-rich food, plenty of antioxidants, and essential omega-3 fatty acids.
Want more keto recipes featuring ultra-nutritious ingredients? Check out some of my favorites:
- Air Fryer Kale Chips turn a healthy vegetable into a delicious snack food, roasted in olive oil, salt, and black pepper.
- Keto Pumpkin Chia Pudding tastes just like pumpkin pie without the hassle!
- Fluffy Almond Flour Pancakes are a delicious way to start your day, especially when topped with low-carb syrup and berries.
- Healthy Asparagus Stuffed Chicken Breasts make for a balanced, tasty meal. Add slices of provolone cheese for even more flavor!
- Keto Oven Baked Cod pairs well with roasted vegetables and mashed turnips.