Katie Cavuto, R.D., adds that consuming ground flax has been linked to a reduction in LDL cholesterol levels (the bad kind) and improvement in HDL levels (the good kind). Flax is also rich in the polyphenol lignans, which may protect heart health and the likelihood of some cancers1. Plus, chia seeds may also help manage inflammation and reduce the risk of heart disease3 thanks to their omega-3 fatty acid content, says Cavuto. Fun fact: Cavuto says the same 1-ounce serving of chia contains 179 milligrams of calcium, which rivals the 300 milligrams of calcium found in 1 cup of milk. However, calcium isn’t the be-all and end-all, especially if your diet is already filled with calcium-rich foods. While chia is a better source of calcium, flax provides several additional minerals including zinc and magnesium, she says. Cavuto warns that while the high fiber content in chia seeds may sound super appealing if you’re feeling backed up, it’s easy to overdo it in chia pudding and smoothies. “I usually encourage my clients, especially those with sensitive digestive systems, to start small and tread lightly. The fiber in these tiny seeds can absorb over 10 times their weight in water…hello, chia pudding.” While chia seeds’ fiber content will indeed leave you feeling fuller for longer, you might have to cope with some uncomfortable bloating. On the bright side, their next-level absorbency makes them work great as a vegan egg, according to Cavuto. Simply mix a tablespoon of the super-absorbent pellets with 2.5 tablespoons of water as an egg replacer. In general, she says even a small amount of chia makes an impact in the nutrition and taste departments. “Sprinkle them on your salad, add some to a smoothie or smoothie bowl, and blend them into your favorite breakfast porridge,” she says. Cavuto recommends getting creative with ground flax in smoothies, yogurt, oats, and baked goods. “You can even whisk it into a salad dressing or pair it with peanut butter or avocado as a toast topper,” she says. You’re likely not going to be using cups of flax at once, so you’ll need a proper storage solution in place. “The oils in flax, especially when bought ground, can go rancid fairly quickly so I usually recommend storing them in the fridge or freezer to prolong their shelf life,” says Cavuto. “We have to remember nutrition isn’t one-size-fits-all,” says Cavuto. “Everybody is different, and depending on your body and your system, both or neither might be a good fit. I often remind clients to start small with new foods and to be mindful of the way a new food makes your body feel.” Ultimately, both can be part of an overall healthy diet—just be mindful of your body’s unique needs. Her first novel PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons was published by Skyhorse Publishing and distributed by Simon & Schuster in May 2021.
