Ground chia seeds or whole chia seeds: Which is better for health, and why

Superfoods like chia seeds have returned to our pantries, thanks to influencers and wellness gurus. Everything from smoothies to puddings, chia seeds have taken over the foodscape, for all the right reasons. After exploring numerous ways to eat chia seeds, people are now grinding them. Yes, you read that right. Ground chia seeds! The internet is obsessed with eating ground chia seed dishes for breakfast and dessert. But is it really worth the hype? Which one is better? Ground chia seeds or whole chia seeds? Let’s take a look.

What are chia seeds

Chia seeds come from the desert plant Salvia hispanica. These tiny black seeds are high in fiber, omega-3 fatty acids, and antioxidant content. 1 ounce (oz) of chia seeds, which is 28 grams (g) or 2 tablespoons (tbsp), contains:

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams (including 5 grams of omega-3s)
• Carbohydrates: 12.3 grams (10.6 grams of fiber)
• Calcium: 18% of the Daily Value (DV)
• Magnesium: 23% of the DV
• Phosphorus: 27% of the DV
• Vitamin B1 (thiamine): 15% of the DV
• Vitamin B3 (niacin): 16% of the DV

Whole chia seeds vs ground chia seeds

Both whole and ground chia seeds offer similar nutritional benefits.

Their rich nutritional profile, including polyphenols, fiber, calcium, magnesium, phosphorus, and potassium, remains the same. However, the absorption levels may change, which means how your body accesses these nutrients may differ. Whole chia seeds have an outer shell, which is hard. This shell may pass through the digestive system intact, which could limit the absorption of the nutrients. However, when you grind the chia seeds, the barrier is broken. This way, nutrients like omega-3s and antioxidants are more bioavailable.

Which is better according to the experts and science

Dr. Joseph Salhab, a Florida-based gastroenterologist, says that ground chia seeds may benefit those with digestive problems. People who have bloated often find whole chia seeds giving them a tough time. In such cases, grinding them might help. “If you have digestive issues, you can try blending or grinding chia seeds.

It helps with the texture, still keeps the fiber content, can help with easier absorption of nutrients, can cause less digestive discomfort if you're sensitive to bloating, and mixes easier in smoothies and baked goods,” he said, in a video shared on Instagram.

A 2012 study found that ground chia seeds might increase omega-3 levels in the body more effectively than whole chia seeds. The study had 62 overweight (body-mass index 25 kg/m(2) and higher), non-diseased, non-smoking, post-menopausal women, aged between 49 and 75 years. The participants consumed 25 grams of ground (milled) chia seeds every day for 10 weeks. Women in the ground chia seeds group showed an increased plasma ALA and EPA, which are healthy fats (called ALA and EPA) in their blood, when compared to those who ate whole chia seeds or no chia seeds. However, it did not affect inflammation or other health risk factors.

Dr Karan Rajan, an NHS surgeon, also weighed in on this recent trend. "Whole chia seeds are great and considered low FODMAP, but if you have a very sensitive GI system, your gut might thank you for grinding them. Grinding cracks the chia seeds' tough outer shell, making omega-3s, protein, and fiber more bioavailable. Think of it as unlocking the vault for better nutrient absorption and easier digestion. So… whole or ground? Both are healthy, but ground chia has specific use cases for certain conditions, and if you prefer the texture!” the surgeon said in a video shared on Instagram.