If you've ever seen a field of flax, you'd probably never guess that these pretty, blue-flowered plants contain one of the world's most nutritious seeds.
Flaxseeds are well known for their sky-high level of alpha-linoleic (ALA) omega-3 fatty acids, ample antioxidants, and sizeable fibre content. Plus, their mild taste and thick texture when ground make for a pleasant heft in smoothies, oatmeal, baked goods, and more.
Flax has been cultivated for thousands of years and historically has had multiple uses. Its flowers add colour to bouquets, its fibres have long been used to make linen clothing, and its seeds can be ground into a nutritious powder. Though it's technically possible to eat flaxseeds in their whole form, they are hard to digest unless thoroughly chewed.
Ounce for ounce, flaxseeds are fairly expensive, especially when you compare them to other seeds—but since a serving is just 1 tablespoon, a bag is likely to last you a while. And although you probably wouldn't want to eat ground flaxseed all by itself, it's great for adding nutrients and bulk to a variety of common foods. A tablespoon of flaxseed, soaked in 3 tablespoons of water for 10 mins, makes a super-simple vegan substitute for 1 egg as a binder in baking! As for taste, ground flaxseed won't interfere with the flavour of your pancakes, muffins or breads. It's nutty with just a hint of earthiness and sweetness.
A tablespoon of ground flaxseed contains lots of nutrition:
• Calories: 37 calories
• Carbs: 2 grams
• Fat: 3 grams
• Fibre: 1.9 grams
• Protein: 1.3 grams
Flaxseed benefits
Flaxseed is beneficial for heart health: Heart health is where flaxseeds display their greatest potential. They're an excellent source of omega-3 ALA and help to reduce LDL and slow arterial plaque buildup. Research from 2019 found that flaxseeds' antioxidant properties help reduce inflammation, a major driver of cardiovascular disease.
Flaxseed may also offer benefits for women's health: Some research shows that the phytoestrogens in flaxseeds, called lignans, are important for women's health because they may reduce the risk of breast cancer, and may even slow tumour growth in breast cancer patients.
They're great for digestive health: Flaxseed meal is loaded with gut-friendly fibre, at almost 2 grams per tablespoon. It contains both soluble and insoluble fibre, each of which has benefits for digestive health. Insoluble fibre is known for adding bulk to stool, allowing it to move through your digestive tract more quickly. Soluble fibre, on the other hand, softens stool so it's easier to pass.
They can support weight loss: Between their ample fibre content and their small dose of protein, flaxseeds have plenty to offer for weight management. A 2017 meta-analysis in Obesity Reviews found that people who regularly supplemented with flaxseed had significant reduction in both weight and waist circumference. Meanwhile, since you're likely to use flaxseed in nutrient-dense foods like whole grain breads or smoothies, using it may support healthy choices that lead to weight loss.
Does ground flaxseed have more health benefits than whole flaxseed?
The answer to this one is a resounding…kind of. Because ground flaxseeds have been broken down to a fine meal, they're far easier for the body to digest—but this comes with a downside. Because flaxseed meal has more surface area exposed, its healthy fats are easily oxidized since they're sensitive to oxygen and light. This is why we advise to grind your own flaxseeds in a spice grinder in small amounts for immediate use, or store ground flaxseeds in the freezer to protect their good fats from going rancid.
There are tons of simple ways to include ground flaxseeds in meals and snacks:
• Stir a tablespoon or two into your baked goods for extra fibre, healthy fats, and protein. (You can replace up to 20% of flour with flaxseed meal in many baked items.)
• Sprinkle flaxseed into your favorite oatmeal, granola, or fruit and yogurt parfait.
• Try mixing it with some spices as a crusty coating on fish or chicken.
You can also eat more flaxseeds in this simple smoothie:
• 1 frozen banana
• ½ cup frozen strawberries
• ½ cup Greek yogurt
• 1 tablespoon ground flaxseed
• 1-2 cups almond milk
• 1 tablespoon honey (optional)
Place all ingredients in a blender and blend until smooth. Enjoy immediately.
No comments:
Post a Comment