The Seed That May Support Blood Sugar, Cholesterol and Digestive Health: What You Should Know About Flaxseed
This is one area where flaxseed has more encouraging evidence.
Some studies have found that whole or ground flaxseed may help improve certain cholesterol measurements, particularly LDL cholesterol, sometimes called “bad cholesterol.”
The effect is thought to be related to several components of the seed, including fiber and lignans.
The important word is may.
Not everyone will experience the same reduction, and flaxseed is not a replacement for cholesterol-lowering medication when medication has been prescribed.
For someone with elevated cholesterol, dietary changes can be extremely valuable, but they usually work best as part of a larger strategy involving:
More vegetables
More whole grains
Beans and legumes
Nuts and seeds
Fish or other appropriate protein sources
Less saturated fat
Less highly processed food
Regular physical activity
Maintaining a healthy weight
Flaxseed can fit very comfortably into that type of eating pattern.
Whole Flaxseed or Ground Flaxseed?
This is an important question.
Whole flaxseeds can pass through the digestive system without being completely broken down. When that happens, some of their nutrients may not be fully available.
Ground flaxseed is often a practical choice because grinding breaks the seed’s tough outer layer and makes its contents easier to digest.
You can grind the seeds yourself using a small coffee or spice grinder, or purchase ground flaxseed.
If you buy ground flaxseed, proper storage is important because the oils inside the seed can become rancid over time.
Keep it in an airtight container and follow the storage instructions on the package. Refrigeration can be useful for maintaining freshness.
How Much Flaxseed Can You Eat?
There is no single amount that is appropriate for everyone.
A common food-based serving is around 1 to 2 tablespoons of ground flaxseed per day.
If you are not accustomed to eating much fiber, start with a smaller amount and increase gradually.
This matters because suddenly adding a large quantity of flaxseed can cause:
Bloating
Gas
Abdominal discomfort
Fullness
Diarrhea or changes in bowel movements
Drinking enough fluid is also important when increasing dietary fiber.
More is not necessarily better.
Eating very large amounts does not mean you will receive proportionally greater health benefits.
Easy Ways to Add Flaxseed to Your Diet
Flaxseed is remarkably easy to incorporate into ordinary meals.
1. Add It to Oatmeal
Sprinkle ground flaxseed over oatmeal or another whole-grain breakfast.
You can combine it with berries, cinnamon, unsweetened yogurt, or chopped nuts.
2. Mix It Into Yogurt
Add a spoonful of ground flaxseed to plain yogurt.
Fruit can provide natural sweetness without requiring large amounts of added sugar.
3. Add It to Smoothies
A small amount of ground flaxseed can be blended into a smoothie.
For someone monitoring blood sugar, choose ingredients carefully. A smoothie made mostly from fruit juice and sweetened ingredients can contain a considerable amount of sugar.
4. Sprinkle It Over Salads
Ground flaxseed can be mixed into salad dressings or sprinkled over a salad.
5. Add It to Homemade Bread
Flaxseed can be incorporated into homemade bread, muffins, crackers, or other baked foods.
Just remember that adding flaxseed does not automatically make a highly sugary baked product a healthy food.
What About Flaxseed Water?
You may also see recipes involving flaxseed soaked in water overnight.
When flaxseed is soaked, some of its soluble fiber forms a gel-like substance called mucilage.
Some people enjoy this preparation because of its texture and fiber content.
However, flaxseed water should not be viewed as a special detox drink.
There is no scientific reason to believe that drinking flaxseed water “scrubs” the pancreas, removes toxins from the blood, or cures diabetes.
If you enjoy it and tolerate it well, it can be one way of consuming flaxseed, but ordinary ground flaxseed incorporated into food can also provide nutritional benefits.
