Does anyone know if chia seeds and flax seeds MUST be grounded in order to absorb their nutrients? In my understanding they must but I see all the time people eating them whole.
Dr Greger just did a video couple of weeks ago. At least for weight loss ground chia seeds were better. Also warned of sprouted chia seed powder bc of salmonella risk.
He also mentioned flax seed in video:
“We know from the flax seed literature, if you give people muffins made out of whole flax seeds, they don’t seem to really absorb all the benefit, compared to ground flax seed muffins.”
His sources cited are always near video and transcript.
https://nutritionfacts.org/video/friday-favorites-do-chia-seeds-help-with-belly-fat/
Flax, yes, chia no.
Flax seeds are coated with a natural impermeriable shell that doesn’t break down with digestive acids or enzymes. They must be ground up or crushed or chopped, or they just pass meaninglessly through your system.
Chia seeds, on the other hand, are coated with soluble fiber that easily absorbs water and does some wonderful things for your digestion.
You can also sprout them. Sprouts are yummy and healthy. Sprouting tends into increase health benefits more than milling. Sprouts will be lower GI and lower in antinutrients(which are concentrated in seeds, especially the hull) while also increasing nutrient absorption and beneficial compounds and activating enzymes.
It would be best to grind them yourself, if that’s your preference. The oils are easily oxidized once freed from the protective hull and become bitter. A coffee grinder works great.
Antinutrients aren’t all bad. In small amounts they might bind some minerals and such but many are nevertheless considered beneficial for various anti-microbial to anti-cancer properties.