A rich source of fiber and omega-3 fatty acids may be found in flax seeds, a plant-based protein. Their versatility has recently helped them grow extremely popular. To improve the nutritional value of nearly any meal, these can be added. Dietitians claim that eating two tablespoons of flaxseed daily can enhance your:
- Digestive health,
- Reduce your blood sugar and cholesterol levels, and
- Help in weight control by making you feel fuller for longer.
BENEFITS OF FLAX SEEDS
- ALA, an omega-3 fatty acid derived from plants, is abundant in flax seeds. This type of important fatty acid must be taken from food because the body cannot produce it on its own. Consuming ALA has been related to a decreased risk of heart disease and a lower risk of stroke.
- Flax seeds are a rich source of lignans. More than any other plant food (they have it), Lignans may aid in reducing the risk of cancer, particularly prostate and breast cancer in men and women.
- There are 3 grams of soluble and insoluble fiber in just one tablespoon of ground flax. Lowered cholesterol and blood sugar levels may both be helped by soluble fiber.
- Consuming 3 tablespoons of flaxseed daily may help decrease your levels of LDL “bad” cholesterol and total cholesterol.
- • A Canadian study discovered that eating 4 tablespoons of flax seeds or 30 mg of flax daily for six months dramatically lowered blood pressure. This may have reduced the chance of dying from a heart attack or stroke.
- It has been shown that eating 10–20 grams of ground flax daily for at least a month will lower blood sugar levels in those with Type 2 diabetes by up to 20% in certain cases.
According to this study, the plant-based protein in ground flax has also been proven to be equally satisfying and filling as animal protein, so this smoothie recipe ought to keep you feeling full!
3 Ways to Eat and Cook Flax Seeds
Without changing your usual diet or eating routine, there are a variety of creative methods to include flaxseed in each meal. Begin by making small, healthy food additions, and then gradually observe how your palate changes. Here are 3 creative ways to eat flaxseeds:
Smoothie ’em Out
You may easily add one or 2 teaspoons of ground flaxseeds to your morning smoothie along with your favorite greens, berries, or other smoothie ingredients. You get a heart-healthy start to your day since the seeds are quickly absorbed into all other fruits and become unrecognizable.
Making Use of Flaxseed Milled Flour
Flaxseeds can also be milled and marketed as flour as an alternative to being whole or ground. However, you may manufacture it yourself by simply grinding entire flax seeds into a fine powder. Flax flour or flax meal should be available in most local grocery shops and health food stores alongside other flour options. White and wheat flour can be combined with flax flour or used separately in a 1:1 ratio.
Although flaxseed flour tends to make baked goods chewier and flatter than ordinary flour. It also offers a terrific gluten-free alternative to traditional flour and a delicious method of eating flaxseeds without tasting them. Pancakes, muffins, cakes, and just much any other baked dish that asks for flour may be made using flaxseed flour.
Added to Oatmeal
A large bowl of oats for breakfast tastes great with flax seeds added. Unrefined, unprocessed oats and ground or whole flax seeds combine nicely. Flaxseeds can be used in place of oats for those who must avoid gluten. If you want to top your oats with berries, flax oatmeal simply increases the number of vibrant antioxidants in your morning. It also becomes a terrific source of protein and fiber.
Buying flax seeds in bulk is simpler after you begin eating two tablespoons of the seeds every day. Even though flax seeds often endure a long time, when they are exposed to the air, they dry up significantly more quickly. They should be kept in an airtight, resealable container. For easier access, a longer shelf life, and cleaner storage, put the flaxseed packets in a plastic container or a mason jar with a cover as soon as you buy them.