What is Flax and Why Should I Eat it in a Low Carb or Keto Diet?
Flax is a nutty-tasting grain that originated in Egypt in 3000 B.C. It is high in fiber and low in net carbohydrates. Flaxseeds are nutritious containing omega-3 and omega-6 fatty acids, antioxidants, lignans, and 95% of their carbohydrates are fiber.
In addition to the nutritious benefits of flax, it can also be can be used in a low-carb diet to prevent constipation.
What are the Benefits of Flax?
Flax has many benefits beyond just relieving constipation with its approximately 3 grams of fiber per tablespoon.
The fiber found in flax aids in regulating your body’s blood sugars.
Flax is THE best plant source of omega-3 fatty acids, which helps to lower your triglycerides.
Flax is one of the top plant sources of lignans, which is a precursor hormone that is associated with lowering your risk for cardiovascular disease, coronary heart disease, high blood pressure, and hormonal cancers such as prostate, breast, and ovarian cancer.
Ground Flaxseed vs. Flax Meal vs. Flaxseed Oil – What’s the Difference?
Nutrition is the primary difference between flaxseed, flax meal, and flax oil.
- Ground flaxseed is just as it sounds, whole flaxseeds are ground, keeping all the nutritional benefits of flax.
- Flax meal is the pulp left over after extracting flax oil. Flax meal still provides the fiber benefit of flax; however, the vast majority of its nutrition is lost in the process of extracting flax oil.
(Note that some products sold as flax meal are actually ground flaxseed and not technically flax meal. Bob’s Red Mill Whole Ground Flaxseed Meal is one common example. They cold-mill the flaxseeds and retain all the oil and nutrition.) - Flaxseed oil is the oil extracted from flaxseed
If you want the full nutritional benefit of flaxseed, you need to eat ground flaxseed, not flax meal. You can take flaxseed oil to get Omega-3s, but you will miss out on the rest of the nutrition from flaxseed, including the fiber flaxseed provides. Check the label on your flaxseed oil as some will have the lignans added back in.
How Much Flax Should You Have Daily?
One or two tablespoons daily of ground flaxseed is safe and effective for most people. As with any new food, there is a small risk of an allergic reaction, so start with half a teaspoon to see if it is safe for you. Have someone near you that can assist in case you have a severe reaction. Slowly add more to see how much your body can tolerate, as too much flaxseed can be rough on your digestive system. I recommend a maximum of three to four tablespoons of flaxseed per day.
What Can I Substitute with Flax in Recipes?
As a fat – 3 Tbsp ground flaxseed will replace 1 Tbsp of oil in any recipe
As eggs – 1 Tbsp ground flaxseed mixed with 3 Tbsp water per egg in the recipe. Let the flaxseed and water sit for several minutes before use.
As a thickener – 2 Tbsp ground flaxseed or less for every cup of liquid
As a hot breakfast cereal – 2 Tbsp flaxseed meal mixed with 1/3 cup boiling water. Add sweetener and spices of choice.
As a filler – Add to your meatloaf or meatballs.
As a salad topping – Sprinkle it in your salad; however, it can be a bit gritty.
In your eggs – Mix ground flaxseed with your eggs and scramble them or make an omelet.
As a flour – Use ground flaxseed to make keto flax bread or pancakes.
Can I be Allergic to Flaxseed?
A small number of people are allergic to flax. If you have not eaten flax before, start with a small amount, such as half a teaspoon, to see if it is safe for you to consume. Ideally, have some Benedryl on hand and someone nearby that can help you in case you have an allergic response to it. Typical allergy responses are shortness of breath, swelling, and hives. If you have an allergic response, take Benedryl and go to the emergency room.
There are Two Types of Flax: Regular and Golden. What are They and Why Choose One Over the Other?
The amount of antioxidants and the omega 3 to omega 6 fat ratio is different in golden flax and brown flax. Brown flax has a higher level of antioxidants than golden flax. Golden flax has more omega 3 fats and less omega 6 fats than brown flax, which is great for anyone eating a western diet. Golden flax also provides alpha-linolenic acid (ALA) and linoleic acid, which your body cannot produce on its own.
Golden flax is a light yellow color and brown flax is brown. Depending on the food you are making, it can look more appetizing with one color over the other. Brown flax is generally easier to find at your grocery store, but you can order golden flax online.
While flax is hardy and can be grown in United States zones 5-9, golden flax is commercially grown primarily in Minnesota and the Dakota states and brown flax is primarily grown in Canada.
How do You Store Flaxseed?
Flaxseed should be stored in an opaque container and refrigerated for the longest shelf life.
Is it Okay to Purchase Ground Flaxseed?
Quality flaxseed can be purchased already ground. Ideally, you want to see a freshness guarantee of two years. You should also check the package to ensure there is no possible wheat cross-contamination.
I’ve Heard that Flax Thins Your Blood; is this True?
Flax can thin your blood and reduce blood pressure. If you are taking blood thinners or high blood pressure medicines, you should consult your doctor before adding flax to your diet. Flax can reduce the risk of stroke and one of the ways it’s doing that is probably by making it less sticky. Yes, it’s quite possible that it has blood-thinning properties and reduces blood pressure. I believe they’re also looking into whether or not it makes your arteries more flexible, which is a good thing.