Does color difference affect quality?
In appearance, white chia seeds are light cream, while black chia seeds are often darker in color. However, this is only the result of genetic differences and has nothing to do with processing or quality.
Nutritionist Haripriya N, Senior Nutritionist at Cloudnine Group of Hospitals (India) said: White and black chia seeds have almost identical nutritional profile. Both are rich in fiber, protein, omega-3 fatty acids, and minerals such as magnesium and phosphorus.
A study published in the journal Molecules showed that black chia seeds contained 16.9% protein and 32.6% fiber, while white chia seeds were 16.5% protein and 32.4% fiber, a slight difference. However, white chiave has a slight advantage in omega-3 content.
Taste and uses
Both types have a light fatty taste, almost no obvious flavor and are easily blended in dishes such as smoothies, pudding, oatmeal congee or baked goods. For bright-colored dishes, some people prioritize using white seeds to keep the dish's aesthetics.
Both contain soluble and insoluble fiber, which helps create gel in the intestines, which helps soften stools and increase bowel movements, Haripriya says. This makes both effective in reducing constipation.
Similarly, with the goal of losing weight, both white and black seeds help increase satiety, reduce hunger and help control calorie intake.
Although good for health, chia seeds also need to be used properly. Eating too much without drinking enough water can cause bloating, constipation or even choking. In addition, chia seeds can reduce blood sugar, so people who are taking diabetes medication should consult a doctor before using them regularly.
According to nutritionist Caroline Passerrello from the University of Pittsburgh (USA): "There is no need to worry too much about choosing between white or black. What is more important is the diversity and balance of the diet".
