Chia seeds have gained massive popularity in recent years, and rightly so. These tiny, oval-shaped seeds are often dubbed a 'superfood' because they are bursting with nutrients despite their size. But scroll through wellness forums or browse the health aisle at your local supermarket, and you’re likely to spot a new question: white chia seeds or black, what’s better?
Both look slightly different and may have subtle texture changes, but nutritionally, they’re strikingly similar. So, is one superior to the other? Or is this just a colour game? We spoke to Dr Archana Batra, Dietician and a Certified Diabetes Educator, Gurugram, who helped break down the facts, myths, and nuances between these two types of chia seeds.
What Are Chia Seeds?
Chia seeds are derived from the Salvia hispanica plant, which originated in Mexico and Guatemala, and were a food staple in the ancient Mayan and Aztec diets. Black and white are essentially colour variations of the same seed, each providing almost identical nutrient content.
They’re loaded with:
- Omega-3 fatty acids
- Protein
- Fibre
- Antioxidants
- Calcium, magnesium, phosphorus, and zinc
These nutrients make chia seeds a favourite among people looking to boost heart health, improve digestion, support metabolism, and even manage diabetes.
"Some people believe that the outer shell of white seeds is marginally softer and hence white chia gels up more easily when mixed with liquid and thus would be the better option for chia puddings or smoothies. However, our experience shows both black and white seeds are equally suitable for these purposes," said Dr Batra.
For the most part, the only reason to choose one colour over another is whether you want the chia seeds to be visible in your cooking or baking. "The colour of the seed may match the dish more easily, so pick the colour that best suits your needs - whether you want the seeds to show up or merge," she added.
Also Read: Soaked Vs Dry Chia Seeds: Learn Which Is Better For Your Hair And Ways To Use It
White Chia Seeds: What Makes Them Different?
White chia seeds are slightly rarer and often preferred for their visual appeal, especially in lighter-coloured foods, such as yoghurt, smoothies, or baking. They contain slightly more protein than black chia seeds. White chia seeds are usually selected for aesthetic purposes rather than health benefits. From a nutritional standpoint, the differences are negligible.
Black Chia Seeds: Common and Easily Available
Black chia seeds contain more antioxidants due to their darker pigmentation, similar to how blackberries are rich in phytonutrients. It is often used in making chia puddings or granola. "Black chia seeds might have a little bit more antioxidants, but this doesn't radically alter their health effect. The decision comes down to preference."
Health Benefits of Chia Seeds (Both Types)
- Chia seeds contain plenty of omega-3s, which reduce inflammation and promote heart health.
- The fibre and protein content in them helps manage weight.
- It is truly ideal for people with diabetes as it controls blood sugar.
- The high fibre content in it improves digestion.
- Chia seeds promote bone strength due to their richness in calcium, magnesium, and phosphorus, which help maintain bone density.
“Chia seeds are diabetic-friendly food, apart from any forms, Their ability to regulate blood sugar makes them ideal for individuals with insulin resistance or type 2 diabetes.”
Bottomline
Dr Batra concluded, "Chia seeds are a small addition with a big impact when included regularly in a balanced diet. Instead of emphasizing colour, I advise others to emphasise consistency of use. Whether you use white or black chia seeds, know you're getting a healthy choice. These small seeds have a big impact, providing heart, digestive and metabolic wellness."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]