Flaxseed Keto Diet: How Many Servings Per Day?

Flaxseeds are a great addition to a keto diet. They are a superfood with a high fibre content and are considered a good source of healthy fats, protein, vitamins, and minerals. Flaxseeds are also low in net carbs, which are calculated by subtracting the grams of dietary fibre from the total grams of carbohydrates. This makes them an ideal food for those on a keto diet, which is a very low-carb, high-fat diet.

Flaxseeds can be used in a variety of ways, such as in keto wraps, flaxseed bread, or simply added to smoothies. The recommended daily limit for flaxseeds is 50 grams, which gives you flexibility in how much you use each day.

Flaxseeds are keto-friendly due to their low net carb content and high nutrient density

Flaxseeds are a keto-friendly food due to their low net carb content and high nutrient density.

To understand why flaxseeds are a good addition to a keto diet, it's important to first understand the core principles of the ketogenic diet. Keto is a high-fat, moderate-protein, and low-carbohydrate diet. The aim is to shift the body's primary fuel source from carbohydrates to fats, which is achieved by consuming fewer than 50g of net carbs per day. Net carbs are calculated by subtracting the grams of dietary fibre from the total grams of carbohydrates. These net carbs are what can affect your blood sugar levels and, consequently, your state of ketosis.

Flaxseeds have a remarkably low net carb content. Per 100g of flaxseeds, there are only 1.58g of net carbs. This means that flaxseeds can be enjoyed without disrupting your state of ketosis.

In addition to their low net carb content, flaxseeds also offer a range of other health benefits that make them a great choice for those following a keto diet. Flaxseeds are high in dietary fibre, which aids digestion and promotes feelings of fullness, helping to prevent overeating. They are also an excellent source of heart-healthy omega-3 fatty acids and high-quality protein, which helps to maintain muscle mass.

The versatility of flaxseeds means they can be easily incorporated into your keto meal plan. They can be used as a topping, added to smoothies, or used in baking. Ground flaxseeds can even be used as an egg replacement in vegan or egg-free baking.

The recommended daily serving size of flaxseeds is 2 tablespoons, which provides a good fibre boost while keeping net carbs low. However, it's important to remember that every gram counts when sticking to an upper carb limit, so it's best to incorporate flaxseeds mindfully into your diet and track your daily macronutrient intake.

Flaxseeds are a good source of dietary fibre, omega-3 fatty acids, and protein

Flaxseeds are a great addition to a keto diet. They are highly nutritious and provide a range of health benefits.

Flaxseeds are a good source of dietary fibre, with one tablespoon (7 grams) of ground flaxseed containing around 2 grams of fibre. This is around 5% and 8% of the daily recommended intake for men and women, respectively. Flaxseeds contain two types of fibre: soluble and insoluble. Soluble fibre helps to reduce cholesterol levels and provides protection against heart problems and diabetes, while both soluble and insoluble fibre play a role in maintaining a healthy digestive tract. The gummy texture of the fibre in flaxseeds helps to produce a feeling of fullness, which can aid weight management.

Flaxseeds are also a good source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). ALA is important for heart health and is primarily found in plant foods. Flaxseeds are one of the richest dietary sources of ALA, only exceeded by chia seeds. ALA is an essential fatty acid, meaning your body cannot produce it, so it must be obtained from your diet. Flaxseeds also have a lower ratio of omega-6 to omega-3 than many other oil seeds, which is linked to a reduced risk of chronic diseases.

In addition to fibre and omega-3 fatty acids, flaxseeds provide a good amount of protein. They are made up of 18% protein, with an amino acid profile comparable to soybeans. However, they are considered an incomplete protein as they are lacking in the amino acid lysine. Nonetheless, flaxseeds are high in the amino acids arginine and glutamine, which are important for heart and immune system health.

The recommended daily intake of flaxseeds is 1-2 tablespoons (10-20 grams), providing a good amount of fibre, omega-3 fatty acids, and protein, while avoiding any digestive issues that may arise from consuming too much fibre.

The recommended flaxseed intake is 10-50 grams per day

Flaxseeds are a great addition to a keto diet, thanks to their low net carb content and high nutrient density. The recommended flaxseed intake is 10-50 grams per day, which gives you a lot of flexibility in how you use them.

Flaxseeds are a powerhouse of nutrients, offering a range of health benefits that make them a welcome addition to any keto diet. Firstly, they are a great source of dietary fibre, which aids digestion and promotes a feeling of fullness, helping to prevent overeating. They are also rich in omega-3 fatty acids, which are heart-healthy and can reduce inflammation. Flaxseeds contain lignans, plant compounds with antioxidant and potential anti-cancer properties, as well as protein, essential vitamins and minerals, and healthy fats.

With such a favourable nutritional profile, it's no surprise that flaxseeds are considered a keto staple. The recommended daily intake of 10-50 grams leaves plenty of room for experimentation with different uses. You can sprinkle ground flaxseeds on your salads, yoghurt or smoothies, or add them to keto-friendly recipes like bread, muffins, cookies, pancakes, smoothies, soups, salads, and yoghurt. They can even be used as a sauce thickener!

Flaxseeds are also incredibly versatile in the kitchen. They can be used as a binding agent in baking, acting as a replacement for eggs—simply mix one tablespoon of ground flaxseeds with three tablespoons of water and let it rest to form a 'flax egg'. You can also make a warm, hearty, and keto-friendly 'noatmeal' by simmering flax meal with almond milk, a pinch of salt, and some sweetener.

To get the most out of flaxseeds, it is recommended to consume them in a milled or ground form. You can either source pre-ground flaxseeds or grind them yourself using a basic coffee grinder.

Flaxseeds can be eaten raw, ground, or milled and added to recipes

Flaxseeds are a versatile ingredient that can be incorporated into a variety of recipes. They can be eaten raw, ground, or milled, and offer numerous health benefits, especially for those following a keto diet. Here are some ways to include flaxseeds in your diet:

Raw Flaxseeds

Raw flaxseeds can be sprinkled on top of salads, yogurts, or even added to smoothies. They provide a nutty crunch and a boost of nutrition to your meal. However, it is important to note that the body may not fully absorb the nutrients from whole flaxseeds, so they are not the most effective way to consume this superfood.

Ground Flaxseeds

Ground flaxseeds, also known as flaxseed meal, are created by blending or grinding the seeds into a fine powder. This process increases the surface area, making it easier for your body to absorb the nutrients. Ground flaxseeds can be used as a thickening agent in smoothies or added to baked goods such as muffins, cookies, or bread. They can also be used as a binding agent in vegan or egg-free baking. Simply mix one tablespoon of ground flaxseeds with three tablespoons of water, and you have a "flax egg" that can be used in place of a regular egg.

Milled Flaxseeds

Milled flaxseeds are similar to ground flaxseeds, but the term "milled" often refers to a store-bought product. Milled flaxseeds can be easily incorporated into your favourite recipes, such as keto wraps, flaxseed bread, or crackers. They can also be added to breakfast shakes or sprinkled over keto granola for a nutritional boost. When using milled flaxseeds, ensure that they are as fine as possible to ensure they absorb water effectively in recipes.

Tips for Using Flaxseeds

• Store unmilled flaxseeds in an airtight container in the refrigerator for up to 12 months to maintain freshness.
• Make small batches of flaxseed meal at a time, as the high oil content can cause it to spoil quickly.
• When making flaxseed wraps or dough, use boiling water to help the fiber absorb the water and form an elastic dough.
• Add spices to your flaxseed recipes for extra flavour. Spices like turmeric, ginger, garlic, and onion have great anti-inflammatory properties.
• Golden flaxseeds are generally preferred over brown flaxseeds due to their milder taste. Brown flaxseeds can be slightly bitter.

Flaxseeds have various health benefits, including improved digestive health, reduced inflammation, and lower blood pressure

Flaxseeds are a great addition to a keto diet, offering a range of health benefits. They are a good source of dietary fibre, which aids digestion and helps maintain a healthy digestive tract. They also contain lignans, which have antioxidant properties and may help to reduce the risk of certain types of cancer.

The high fibre content of flaxseeds can also help lower cholesterol levels and protect against heart problems and diabetes. The gummy fibre in flaxseeds helps to produce a feeling of fullness, which can aid in weight management by reducing overall food intake.

Flaxseeds are also a good source of omega-3 fatty acids, which have been shown to reduce inflammation and promote cardiovascular health. The high levels of omega-3s in flaxseeds help to lower the risk of cardiovascular disease and protect the heart. Flaxseeds also contain alpha-lipoic acid (ALA), another antioxidant that further supports heart health.

In addition to the above, flaxseeds have been found to lower blood pressure and reduce the risk of heart disease and stroke, contributing to overall cardiovascular health. They are also a good source of plant-based protein and contain essential vitamins and minerals, including vitamin B1, magnesium, phosphorus, potassium, calcium, and vitamins B-6, C, E, and K1.

To get the full health benefits of flaxseeds, it is recommended to consume them in ground or milled form, as the whole seeds may pass through the body without being properly absorbed. A daily intake of just 10 grams (about 1 tablespoon) of flaxseeds is enough to start noticing health improvements. However, it is important not to exceed the recommended daily limit of 50 grams (about 5 tablespoons) to avoid any potential negative effects.

Frequently asked questions