What is white chia seeds

Difference Between Black and White Chia Seeds

The main difference between black and white chia seeds is that black chia seeds provide a contrast color to food whereas white chia seeds blend with food and are less visible in light-colored food. Other than this, there is no any significant nutritional difference between the two types of chia seeds.

Black and white chia seeds are the two types of chia seeds. They are used as a staple food, same as the corn and beans. Both chia seeds are rich in dietary fiber, proteins, and omega-3 fatty acids. The taste of the two types of chia seeds in food is also the same.

Key Areas Covered

Key Terms: Aesthetic Preferences, Black Chia Seeds, Dishes, Nutritional Value, White Chia Seeds

What are Black Chia Seeds

Black chia seeds are the edible seeds are oval and gray-colored with black spots. Both black and the white chia seeds are produced by the salvia hispanica, a flowering plant of the mint family native to Central America and Southern Mexico. Black chia seeds give a contrasting color to the dishes.

Figure 1: Close up of Black and White Chia Seeds

Nutritional profile of chia seeds (per one ounce or 28 grams)

Energy

137 calories

Chia seeds contain essential fatty acids such as alpha-linolenic and linoleic acid, vitamins A, B, D, and E, and minerals such as iron, sulfur, iodine, magnesium, niacin, and thiamine as well. Also, they are rich in antioxidants.

Health Benefits of Chia seeds

  1. Promote healthy skin
  2. Support the heart and the digestive system
  3. Promote the health of bones and muscles
  4. Reduce aging
  5. Help to reverse diabetes
  6. Boost energy and metabolism
  7. Promote dental health
  8. Prevent breast and cervical cancer

What are White Chia Seeds

White chia seeds are the white colored chia seeds that are used in light colored dishes. As an example, vanilla, coconut, and banana chia puddings can be prepared with white chia seeds. Some other superfoods made with chia seeds are blueberry-oatmeal chia seed muffins, mango-turmeric chia pudding, chia seed energy bites or snack, drinks such as chia fresca, and diabetes-friendly chocolate chia smoothie. White chia seeds are also used to extract oils.

Figure 2: Chis Seed Pudding – Closeup

However, brown chia seeds are bad to consume as they are the immature form of the chia seeds.

Similarities Between Black and White Chia Seeds

  • Black and white chia seeds are edible seeds of the salvia hispanica plant, originally grown in Mexico.
  • The diameter of chia seeds is about 1 mm.
  • They are used as a staple food.
  • Both are easy to prepare and digest.
  • Both have medicinal properties and a high nutritional value.
  • They are rich in fiber, proteins, omega-3 fatty acids, vitamins, and minerals.

Difference Between Black and White Chia Seeds

Definition

Black Chia Seeds: Edible seeds that are oval and gray-colored with black spots

White Chia Seeds: White colored chia seeds that are used in the light colored dishes

Color

Black Chia Seeds: Gary color with black spots

White Chia Seeds: White

Significance

Black Chia Seeds: Added to light colored dishes; used to extract oil

White Chia Seeds: Add a contrast to a dish

Yields

Black Chia Seeds: Gives 5-8% white seeds when only black seeds are cultivated

White Chia Seeds: Only gives white chia when white chia seeds are cultivated

Conclusion

Black chia seeds add a contrast to dishes while white chia seeds can be used in light-colored dishes. In addition, there is no difference in the taste or the nutritional value of black and white chia seeds. Therefore, the main difference between black and white chi seeds is the aesthetic preferences.

Reference:

1. Axe, Josh. “9 Chia Seeds Benefits, Chia Side Effects Chia Seeds Recipes.” Dr. Axe, 12 Sept. 2017, Available Here

Image Courtesy:

1. “Seed of chia (Salvia hispanica)Salvia hispanica group” By Keegan Fields – Own work (CC BY-SA 4.0) via Commons Wikimedia
2. “Chia Seed Pudding” By ParentingPatch – Own work (CC BY-SA 3.0) via Commons Wikimedia

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About the Author: Lakna

Lakna, a graduate in Molecular Biology & Biochemistry, is a Molecular Biologist and has a broad and keen interest in the discovery of nature related things

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What are the benefits of chia seeds?

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Despite their small size, chia seeds are full of important nutrients.

Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.

Remember the chia pets that were popular in the 1990s? Chia seeds are the same small seeds you used to grow an Afro in your Homer Simpson terracotta vase.

Share on Pinterest Chia seeds are rich in nutrients and fiber.

According to the United States Department of Agriculture (USDA) National Nutrient Database, a 28-gram, or one-ounce serving of chia seeds contains :

  • 131 calories
  • 8.4 grams of fat
  • 13.07 grams of carbohydrate
  • 11.2 grams of fiber
  • 5.6 grams of protein
  • No sugar

Eating once ounce of chia seeds each day would provide 18 percent of daily calcium needs, 27 percent of phosphorus, 30 percent of manganese, and smaller amounts of potassium and copper.

Chia seeds provide more omega-3s, calcium, phosphorus, and fiber than flaxseeds. Most people do not consume enough of these essential nutrients.

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.

They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia and the power of fiber

The United States (U.S.) dietary guidelines for 2015 to 2020 suggest that men under the age of 50 years should consume 30.8 grams (g) of fiber per day and women under the age of 50 years should consume 25.2 g per day.

For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation.

The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years.

Weight loss

Foods that are high in fiber help people to feel full for longer, and they are usually lower in calories. Increased fiber intake and a high fiber diet have been shown to help with weight loss.

Chia seeds contain nearly 5 grams of fiber per tablesoon , and their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. The seed can also be consumed as a gel when mixed with water. This causes it to digest more slowly in the body, potentially preventing hunger for a longer period.

However, evidence is scant. A review, published in the Journal of Obesity, concludes that “there is limited data to suggest the use of chia seeds for weight loss.”

Another study , published in Nutrition Research, concludes that, in overweight adults, chia seeds have “no influence on body mass or composition, or various disease risk factor measures.”

Treating diverticulosis

High-fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass.

Eating a healthful, fiber-filled diet with plenty of fruit and vegetables can reduce pressure and inflammation in the colon.

The exact causes of diverticular disease are not known, but the condition has repeatedly been associated with a low fiber diet.

Cardiovascular disease and cholesterol

Increased fiber intake has been shown to lower blood pressure and cholesterol levels.

A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or “bad” cholesterol, as well as total cholesterol.

Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes

While there aren’t many studies on the effect of chia on blood glucose and insulin resistance, a 2017 study suggests that chia seeds may have the ability to convert glucose into a slow-release carbohydrate. This could have a positive effect on people with type 2 diabetes.

High-fiber diets are associated with a lower risk of developing diabetes, and eating high-fiber meals helps to keep blood sugar stable.

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Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Digestion and detox

A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Omega-3s to fight heart disease

Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death.

Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.

The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

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From our farms: What are white chia seeds?

Most people know chia seeds as a popular ingredient at their favorite smoothie shop. That’s because these little seeds are packed with nutrients like fiber, protein, the good kind of fat and calcium all in a low-calorie package.

But chia seeds can do more than nourish your body from the inside. They can also nourish your skin from the outside. Read on to learn more about this super seed as we bring you stories about quality ingredients and traceability measures from our farms.

The presence of all those nutrients found in tiny little chia seeds is why Nutrilite researchers at our certified organic farm in El Petacal, Mexico, started studying the little seeds with laser focus.

“Our U.S.-patented, organic, non-GMO white chia took nine years to develop,” said Ana Chavez, who handles communications for Nutrilite Rancho El Petacal. “We analyzed 7,824 different varieties to develop our white chia to yield the most nutrients while using the least amount of resources.”

What is white chia?

Chia is an ancient black or white grain that is native to central Mexico, so our plants feel right at home at our El Petacal farm.

The white chia variety developed by Nutrilite researchers is resistant to pests and disease and has larger seeds that produce up to double the yield. Plus, the ideal growing environment allows two harvests a season.

Each plant is traceable

Just like all the botanicals grown on Nutrilite farms used to make ingredients for Nutrilite and Artistry products, our farm team takes great care at every step.

“No products leave our farm without going through our traceability process,” Ana said, “which tracks every single step of planting, growing and harvesting to ensure 99.9 percent purity of this superpowered white chia seeds.”

Our traceability practices mean we can trace key product ingredients right back to the seeds we used to grow the original botanical on the farm.

Nurtured from seed

At El Petacal, we plant the white chia seeds in pristine soil, nourished with clean water pumped from 230 meters below ground and encouraged to grow with the use of natural fertilizers. Our teams pull weeds by hand and deter pests with sprays made from cinnamon and chili peppers—no harsh chemicals used here!

Sometimes we plant seeds directly into the field, sometimes we nurture them in a nursery until they’re strong enough to be planted in the field. Once they’re in the ground, it’s about 100 days until they’re ready to harvest.

“This chia plant features beautiful, lavender-colored blooms, but what we want are the seeds that come after these blooms,” Ana said. “We harvest by hand without the seeds ever touching the ground.”

The seeds then go through a cleaning process right on the farm to ensure no contaminates made it through the harvest.

White chia at work

After that, they begin their journey to becoming a key ingredient in Artistry skin care products, specifically, the Artistry Skin Nutrition™ line, which works like supplements for the skin.

Our skin care teams love these superpowered little seeds from Nutrilite because they have the highest concentration of omega-3s, which are fatty acids essential for healthy looking skin. They use it to make our white chia seed gel, which provides vital support to your skin’s microbiome for added strength, stability and balance.

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Chia Seeds 101

Everything you need to know about chia seeds: variations, where to buy them, how to store them, and nutrition information!

What are Chia Seeds?

Chia is a purple flowering plant indigenous to South America that, like quinoa, is cultivated for its seeds. And these seeds are THE American pop culture plant of choice. Chia Pets once entertained us 90’s kids, simultaneously making us feel like both loving pet owners and master gardeners.

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Now that our generation has grown up, as have our chia seeds. Nowadays we need to think about our health and our future (*aghh*), and once again, chia seeds are there, full of promise and wonder.

But this “superfood” isn’t new to the food realm. It was first cultivated by Aztecs way back when, finally making its way up to the U.S. with the popularity of Chia Pets in the 1980’s and 90’s.

How to buy chia seeds

These can sometimes be tricky to find in your grocery. Here’s where to find chia seeds in the grocery store: rice/quinoa aisle, baking aisle, health / vitamin section. You may also have to try a health foods store or buy them online.

Chia seed variations

  • Black: The most common seeds coming from the Salvia hispanica plant.
  • Golden: A related seed from the Salvia columbariae plant. These are hard to come by (though I did find some in a kombucha I bought the other day!)

How to use chia seeds

Chia seeds are versatile and can be worked into a number of dishes. When placed in water or liquid, the soluble fiber coating of the seed rapidly absorbs water, forming a gel layer around the insoluble fiber center. This makes it great for replacing gelatin in desserts or jams (like in this raw coconut chia parfait), adding a fun texture to water and juices (chia kombucha, anyone?!), or even as an egg replacement.

But they’re also fun as dry seeds too. Sprinkle them on salads, cereal, or ice cream, mix them into your cookie batter, grind them into a gluten free flour, really anything. They don’t have much flavor but pack a mean healthy punch!

How to sprout chia seeds

Chia seeds can be sprouted for consumption and make a great nutrition-dense garnish! Here’s how to sprout chia seeds:

  1. Place equal parts chia seed and water on an unglazed terra cotta plate (if you don’t have one, a regular dish is fine), and swoosh it all around to ensure all the chia seeds get moist.
  2. Let sit about 10 minutes then tilt out any additional water.
  3. If you’re using a glazed dish, you’ll need to keep the seeds moist some other way, so line the plate with a few paper towels and set chia seeds on top of that in a single layer.
  4. Cover your plate with plastic wrap and set in a sunny area.
  5. Make sure these little guys stay moist by lightly spraying them with water a few times per day.
  6. Harvest them when they’re about ½ inch tall (4 to 7 days). Look at this little guy! I’m a chia mama! Grow, little guy, grow!

How to store chia seeds

Dry chia seeds have a shelf life of forever. Like 5 years. They’re packed with healthy oils, which means they’ll stay freshest if stored in the refrigerator and in an airtight container. They can also be frozen, but with a 5 year shelf life, do you really need to?

Chia seed nutrition facts

Chia seeds nutrition per 2 tablespoons (28g)

The word “chia” comes from the Aztec word for “oily”. Well the Aztecs must have known what was good for them, because chia seeds are packed with healthy fats. 57% of the fat in chia seeds is omega-3 fatty acid, an anti-inflammatory polyunsaturated fatty acid.

The key word here is anti-inflammatory. Omega-3’s decrease risk of cardiovascular disease, lower blood pressure, lower triglycerides, and reduce atherosclerotic plaque build-up (all the polar opposites of what omega-3’s evil cousin, saturated fat, does).

  • Calories: 132
  • Carbohydrates: 12g
  • Fiber: 11g, 42% Daily Value (DV)
  • Protein: 4g
  • Fat: 9g, 17.6% omega-3 + 5.8% omega-6 = 75% polyunsaturated fat
  • 30% DV of Manganese: A trace element that plays a role in healthy brain and nervous system function.
  • 27% DV of Phosphorus: A mineral that works with calcium to form calcium phosphate, the foundation of bones and teeth. Also plays a role in energy metabolism as part of ATP (adenosine triphosphate).
  • 24% DV of Magnesium: A mineral that plays a large role in bone formation and maintenance in addition to being a part of over 300 reactions within the body.
  • 18% DV of Calcium: 1% of the calcium in your body plays a vital role in vascular contraction/dilation and nerve transmission and signalling. The other 99% supports teeth and bone structure and function.
  • 12% DV of Iron: A major component of hemoglobin, the proteins that make up red blood cells and carry oxygen around the body. This is a non-heme source, meaning it does not come from an animal. It is not absorbed as well as heme iron.

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