Colour Confusion: Black or White Chia Seeds? Why I Tried 9 Brands of This Superfood
Chia seeds pack such a nutritional punch that it’s widely known as a superfood. Chia has a protein content of up to 25% and dietary fibre of 30%.
Mature chia of all colours is a wholesome addition to yoghurt, salad, cereals, rice, and drinks. They contain significant amounts of omega-3 fatty acids, vitamins, minerals, and antioxidants.
You can refer to this article on what the superfood, chia seeds, are for more reviews.
Here’s how Wikipedia describes chia:
A 100-gram serving of chia seeds is a rich source of the B vitamins thiamine and niacin (54% and 59%, respectively of the Daily Value (DV)), and a good source of the B vitamins riboflavin and folate (14% and 12%, respectively). The same amount of chia seeds is also a rich source of the dietary minerals calcium, iron, magnesium, manganese, phosphorus, and zinc (more than 20% DV).
9 Brands of Varying White and Black Chia
I wanted to try many brands of chia seeds from different countries and markets. I tried to see if there were differences in tastes (it’s generally tasteless, but there is a distinct feel of melon) and texture.
I also spent time reading up on the nutritional values of each brand. For some brands, such as The Chia Co. or Redman, I bought both white and black seeds (hence, you can see there are more than 9 packs in the photo).
Chia Seeds – Black or White?
Professor Emeritus Wayne Coates from the University of Arizona says there is “no major difference” nutritionally between different colours (which can be black, white, cream or grey). Any minor difference in nutrient value from each batch depends on where the plants were grown. Lauri Boone of the book “Superfoods for Life: Chia” stated that colour doesn’t matter and is only important aesthetically. Choose white or black seeds depending on what you like.
Where Can I Buy Chia Seeds in Singapore?
I bought mine from various supermarkets and grocery stores:
- Fair Price NTUC Fair Price Supermarket
- Cold Storage
- Jason’s Market – The Gourmet Grocer
- Phoon Huat Baking Supply
- Online shops – HoneyCity, under the Chia Seeds and Nuts category
- Niche health supplement stores
Why Are White Chia Seeds More Expensive?
Even though both white and black variants are derived from the same plants and contain similar nutritional compositions, fewer white seeds are produced.
Therefore, suppliers may charge higher for these white chia than black.
Should I Buy Black or White Chia for My Baby?
Which type of chia is better for your little one?
Chia is a soft eating seed that makes it gentle on your baby’s stomach. You can buy both black and white chia since the nutritional content is similar.
Adding Chia to Salads, Yogurt, and More
To ensure I get a good feel of each brand’s taste and texture, I tried each packet for at least a week (yeah, this post took me months to write).
There are various ways to eat chia seeds if you need any recommendations. Here are mine:
- Add it into your hot drinks, like hot chocolate or coffee
- Cold beverages or smoothies work well too: I added it to my chilled tea.
- Yoghurt and ice cream – adds a crunch to it!
- Add to mashed potatoes or rice (I add to my multi-grain brown rice)
- Eat it on its own
- Soups and sauces for main lunch or dinner dishes
The seeds form a gelatinous gel when mixed with liquid. You can use it as a thickening agent in soups and sauces. As it’s high in good fats, you can use it to replace butter and eggs for recipes in cooking, too. It’s one of the most versatile cooking ingredients because it absorbs the flavour of other foods around it, and yet provides a potent mix of nutrients.
Should I Use Black or White Chia Seeds for Overnight Oats?
One highly popular way of using chia in your diet is adding it into your overnight oats.
Both types of chia are suitable to use in oats, but black chia may be more ideal for consumption because they are smaller than white chia.
Which Chia Seeds Are Best for Weight Loss, Black or White?
Chia is high in fibre, making it useful to help increase satiety.
The seeds are also sources of protein and fat, all of which contribute to the feeling of fullness and possibly preventing overeating.
Whether black or white chia, they help to prevent hunger due to the longer time required to digest them.
However, remember that eating a spoonful of chia or drinking a glass of chia-infused water is not going to have a huge effect on reducing the impact of a heavy meal.
After Trying So Many Brands, What’s My Verdict?
All of them are great, and it really doesn’t matter which brand you tried. Black or white colours don’t matter in taste nor nutritional value. It goes well in all sorts of food. In fact, I sometimes scoop a spoonful directly into my mouth. Different brands have no major difference in taste and texture. The mass-market brands taste just as nice as those with a premium price tag.
However, I believe there may be a slight difference in nutritional value. Organically grown chia may also be more attractive to those who support organic farms. I also want to ensure that my superfood is from a reputable brand with trustworthy quality control.
If you want our suggestion for chia seeds, check out our HoneyCity chia seeds below.
Share in the comments how you eat your chia seeds!