More great news about flaxseed! A recent study shows that daily consumption of flaxseed may reduce risk of type 2 diabetes in overweight or obese adults.
Food as Medicine: Regular consumption of flaxseeds may help protect against breast, prostate and colon cancers, cardiovascular disease, inflammation, menopause symptoms, gastrointestinal problems, and high total and LDL cholesterol.
Healthy Goods: Flaxseed packs a lot of nutrition into a tiny seed. Healthy componants of flaxseed include:
- Omega-3 essential fatty acid: Omega 3s are the heart-healthy Each tablespoon of ground flaxseed contains about 1.8 grams of omega-3s.
- Lignans: phytoestrogens that are found in plants and possess antioxidant qualities. Flaxseed more lignans than other plant foods.
- Fiber: Flaxseed contains both the soluble and insoluble types.
- Nutrition Facts: 2 tablespoons (~14 grams) of ground flaxseed contain approximately 75 calories, 4.0g carbohydrates ( 3.8g fiber, 0.22 g sugar), 5.9 g fat (0.5g saturated, 1.0g monounsaturated, 4.0g polyunsaturated), 2.5 g protein, omg cholesterol
Brown or Gold? The nutrition content of brown flax seeds and goldenflax seeds are the same. Brown flax seeds are grown more often in Canada, while the US grows more of the golden flaxseed.
Ground or whole? Go with ground. It’s easier to digest than whole flaxseed, which means you’ll absorb more of its nutrients. Choose ground flaxseed (such as Bob’s Red Mill) or grind your own at home with a coffee or spice grinder. And ‘milled’ flaxseed or ‘flaxseed meal’ is the same as ground flaxseed, although these can differ slightly in how finely they are ground up.
Storage: If purchasing pre-ground seeds, or when grinding your own, keep ground flaxseed in refrigerator or freezer. This prevents the fatty acids in the flaxseed from oxidizing and going rancid. Whole flaxseeds are a bit more shelf stable and should be kept in a cool, dark place until they are ground.
Try these tips to help increase your daily flax intake:
- Add ground flaxseed to hot or cold breakfast cereal.
- Add ground flaxseed to mayonnaise or mustard when making a sandwich.
- Mix ground flaxseed into plain Greek yogurt and top with fruit and nuts.
- Bake ground flaxseed into cookies, muffins, breads and other baked goods.
- Add 1-2 tablespoons of ground flaxseed to a smoothie.
- Flaxseed makes a great egg substitute! Use one tablespoon of flaxseed meal and 3 tablespoons of water for each egg that the recipe calls for.
Related Articles:Flaxseed and Flaxseed Oil
- (National Center for Complimentary and Alternative Medicine)