Flax Seeds For Weight loss And How To Use Them
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5 Reasons To Use Flax Seeds For Weight Loss
For weight watchers, flax seeds are a must. Not only are they low in carbs and high in fiber, they also have essential omega-3 fats. Sprinkle the whole seeds on your toast, porridge, or pasta for an extra crunch. Mix the ground seeds into batter, sauces, and smoothies or coat lean meats with it. Use the oil in cold salads. You may also take flax seed pills. But work flax seeds into your diet gradually to avoid gas and constipation.
What’s tiny, powerful, and your new best friend? Flax seed! This trendy superfood is packed with countless benefits that can help your weight loss journey. Here’s what you need to know about this miracle food.
What Are Flax Seeds?
Flax seeds are the seeds from a flowering plant called Linum usitatissimum. They’re grown like a grain – such as wheat or barley – even though they’re not a grain. When they’re harvested, a pod is removed from each flower. This pod contains the flax seeds that we consume.
In stores, you can find two different varieties of flax – brown and golden. While the golden one has slightly more protein, the brown type is richer in omega-3 fats. Flax seeds are also available as whole seeds, meal (ground), liquid oil, and pills.
Flax Seeds For Weight Loss
To get the most out of flax seeds, eat them in the ground form. The whole seeds are harder to digest and might pass right through your system. You don’t want to miss out on these weight loss benefits.
1. They Have High Fiber Content
Flax seeds are rich in fiber, a nutrient that keeps you full for a long time and makes your bowel movement regular. As it prevents overeating, it’s useful for weight management. You’ll be less likely to binge on unhealthy foods. Fiber can also lower your risk of heart attack and stroke by reducing total and LDL (“bad”) cholesterol levels.1
2. They Are A Plant Source Of Omega-3 Fatty Acids
Flaxseed is one of the best sources of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.2 This healthy fat has the ability to suppress appetite while increasing satiety. The result? Less energy intake and therefore, weight loss. ALA also has the power to slow down the digestion and absorption of “bad” fats in the blood.3
3. They Have Antioxidants
Antioxidants called lignans are abundant in flaxseed. They don’t have a direct link to weight loss, but they enhance cell function as your body burns fat. Lignans also offer nutritional support and protection against free radicals as your body changes.4
4. They Are Low In Carb
Flax can be used as a less energy-dense alternative to refined grains. It’s low in starch and sugar, so it won’t pack on the calories.5 In fact, most of the carbohydrate in flax seed is fiber.
5. They Are A Source Of Plant Protein
About 20% of flax is made of protein, which can also help you lose weight. It works just like fiber by keeping you satisfied for a long time. So if you don’t eat meat or want plant-based protein, flax might be your answer.6
How To Use Flax Seeds For Weight Loss
- Baked Foods: The nutty flavor of flax makes it a great add-on for pastries. Simply add 1/2 cup ground flax seed to your favorite muffin, cookie, or bread recipe.
- Oatmeal: Use flax seed as a crunchy topping for oatmeal, porridge, or cereals.
- Toast: Add flax seeds to French toast batter or sprinkle on regular toast.
- Yogurt: Mix 1 tablespoon of ground flax seed into yogurt with fruits, nuts, and honey.
- Smoothies: Add 1 tablespoon whole or ground flax to any smoothie recipe. Use it as a topping for smoothie bowls.
- Salads: Sprinkle on salads for a nutty twist. You can also mix flax into salad dressings.
- Sauces: Add to condiments like ketchup, mayonnaise, or mustard.
- Chicken or fish: Coat lean meats with a mixture of ground flax and spices. Bake and enjoy.
- Pasta: Toss flax seeds into both hot and cold pasta dishes and salads.
- Meatballs or burgers: Replace the breadcrumbs with ground flax and spices.
Flax seed Oil And Pills
For more options, take flax seed oil. It’s available in convenient liquid and pill forms, so you don’t have to grind anything up. Flax oil also has the same nutritional impact as ground flax, so it can be a part of your weight loss plan.7
To use flax seed oil, mix it into salad dressings and pasta. But don’t heat it up while cooking food. Flax oil has a low boiling point, so heat will make it go rancid.
Pills should be taken once a day. Again, don’t forget to drink lots of water. Flax can also interact with other medications, so talk to your doctor before taking supplements.
Possible Side Effects
Like any fiber-rich food, flax should be added to your diet slowly. Don’t eat too much too fast! You should also drink lots of water while eating flax. Otherwise, you’ll end up with constipation and gas.
You might’ve heard that some seeds – like flax – have small traces of toxic cyanide. But there’s no need to worry. The cyanide levels in flax seeds aren’t enough to harm the body.8
References [ + ]
|1.||↑||Surampudi, Prasanth, Byambaa Enkmaa, Erdenbileg Anuurad, and Lars Berglund. Lipid Lowering with Soluble Dietary Fibery. Current Atherosclerosis Reports 18.75(2016)|
|2.||↑||Rodriguez-Leyva, Delfin, Chantal MC Bassett, Richelle McCullough, and Grant N. Pierce. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian Journal of Cardiology 26.9(2010):489-496.|
|3.||↑||Zhang, Weide, L.C. Zhu, and Jianguo Jiang. Active ingredients from natural botanicals in the treatment of obesity. Obesity Reviews15.12(2014):957-967.|
|4.||↑||Antioxidants: In Depth. National Center for Complementary and Integrative Health|
|5.||↑||Weight loss and carbohydrates. Better Health Channel|
|6, 7.||↑||Ganorkar, P.M. and R.K. Jain. Flaxseed – a nutritional punch. International Food Research journal 20.2(2013):519.|
|8.||↑||Wanasundara, P.K.J.P.D. nd Fereidoon Shahidi. Process-Induced Compositional Changes of Flaxseed. Advances in Experimental Medicine and Biology 434(1998):307-325.|
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.