Flaxseed

Flaxseed…why do I recommend it so often? 

Flaxseed has many potential health benefits due to its nutritional value.  Here are some of the nutritional benefits of milled or ground flaxseed:

• One of the richest plant sources of omega-3 fatty acids
• High in both soluble and insoluble fiber
• No trans fats, cholesterol, or sodium
• Virtually no saturated fat
• Small source of protein

Here are some of the health benefits/conditions I would recommend flaxseed for:

Omega-3 fatty acids

• Shown to help lower triglycerides
• Act as an “anti-inflammatory” which may help with symptoms of arthritis and helps decrease risk of heart disease

Good source of fiber

• Soluble fiber is especially helpful in lowering the bad LDL cholesterol.  Flaxseed provides ~1.1 grams of soluble fiber per 2 tablespoons.  It is recommended to consume at least 10 grams soluble fiber for cholesterol lowering benefits.
• The insoluble fiber in flaxseed helps keep the colon healthy by helping treat/prevent constipation.
• High fiber foods/diet helps control blood sugars.
• High fiber foods/diet helps with weight loss as it gives a sense of fullness that lasts longer than a lower fiber diet.

No trans fats, saturated fats, cholesterol and sodium, all of which are linked to an increase risk of heart disease.

Tips on purchasing & using flaxseed:

• Flaxseed can be found in the flour isle at the grocery store. 
• Choose ground or milled flaxseed, otherwise the whole seed passes through your system without giving your body a chance to utilize the omega-3 fats.
• If you are buying whole flaxseed, you may grind at home using a coffee grinder.
• Keep Flaxseed in refrigerator or freezer to maintain freshness.
• Sprinkle Flaxseed on hot or cold cereal (tastes great in oatmeal!), on a salad or on yogurt.  Flaxseed has a light “nutty” flavor that completes these foods well.
• Add flaxseed to any casserole- works great in meatloaf & lasagna.  Mixed in dishes such as these, you don’t even taste the flaxseed!
• Use in place of flour, oil, or an egg when baking. 
  • When substituting for flour, replace ¼ to ½ cup of flour for equal amounts of flax.
  • When substituting for oil, replace 1 tablespoon of oil with 3 tablespoons of flax.
  • When substituting for egg, replace 1 egg with 1 tablespoon flax plus 3 tablespoons water.

Give flaxseed a try for yourself and stick with it for a month or two and see if you notice a difference! 

Please feel free to share some of your favorite ways to use flaxseed. 

Until next time…Greta Hopke, RD, LD

Posted: 2009-08-31

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