Madeleine Hull
Flax seeds are a popular ingredient in the wellness space, and for good reason. They are packed with nutrients, including omega-3 fatty acids, fiber, and antioxidants called lignans. Flax seeds can be purchased whole or ground and can be used in a variety of ways. This article will focus on how to use whole flax seeds in your diet.
How to use whole flax seeds in your diet
| Characteristics | Values |
|---|---|
| Storage | Store whole flaxseeds in an airtight container at room temperature in a cool, dark place to preserve their health-promoting properties and maximize their freshness for up to 20 months |
| Preparation | Soak the seeds in warm water for 10 minutes or cold water for at least two hours (or overnight) to reduce the risk of bloating and digestive discomfort |
| Uses | Whole flaxseeds can be used like nuts: mixed into baked goods, blended into smoothies, or sprinkled on top of food |
| Health Benefits | Rich in fiber, healthy fats, and lignans, which have been linked to a decreased risk of heart disease and metabolic syndrome |
| Nutritional Profile | Whole flaxseeds are a good source of omega-3 fatty acids, protein, calcium, magnesium, and potassium |
| Grinding | Whole flaxseeds can be ground at home using a coffee grinder or blender to increase digestibility and improve nutrient absorption |
| Ground Flaxseed Storage | Store ground flaxseeds in an airtight container in the refrigerator or freezer for up to three months |
| Flaxseed Oil | The oil extracted from flaxseeds is susceptible to spoilage and has a low smoke point, making it better suited for raw applications like sauces, dressings, and smoothies |
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What You'll Learn
The health benefits of flax seeds
Flax seeds are the seeds of the flax plant, which is native to the Mediterranean and Southwestern Asia. They are tiny, flat, oval-shaped, and come in colours ranging from reddish brown to light yellow. They are packed with nutrients, including omega-3 fatty acids, fibre, and antioxidants called lignans. Omega-3 fats are essential for brain health, skin health, and reducing inflammation in the body, while fibre is important for digestion, and lignans protect cells from oxidative stress. Flax seeds are also a good source of protein, calcium, magnesium, and potassium.
There are many health benefits associated with consuming flax seeds. Firstly, they can aid in weight management. Several studies suggest that flaxseed may support weight loss, with one study showing that 68% of participants who consumed flaxseed hulls while following a low-calorie diet experienced a 5% reduction in weight. Flax seeds can also help to improve digestive health, as fibre is essential for healthy digestion. Additionally, flax seeds may help to protect against certain types of cancer, stabilize blood sugar levels, and lower blood pressure and cholesterol levels.
To fully reap the health benefits of flax seeds, it is recommended to consume them in ground form rather than whole. This is because the tough outer shell of whole flax seeds cannot be broken down by the intestines, making them harder to digest. Ground flax seeds, also known as flax flour, flax powder, or flax meal, can be easily made at home by grinding the seeds in a coffee grinder and stored in an airtight container. They can then be added to water, sprinkled on smoothies or cereals, or mixed into yoghurt, baked goods, or other recipes.
However, it is important to note that certain compounds in flax seeds may mimic estrogen, so they may not be safe for individuals with hormone-sensitive cancers or those on hormone therapy. It is recommended that these individuals consult with their doctor before adding flax seeds to their diet. Additionally, doctors may advise against consuming flax seeds during pregnancy or while nursing.
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How to prepare flax seeds for consumption
Flax seeds are a popular ingredient in the wellness space, packed with omega-3 fatty acids, fiber, and antioxidants called lignans. They can be consumed in various forms, including whole, ground, or as flaxseed oil. Here are some ways to prepare flax seeds for consumption:
Whole Flax Seeds
Whole flax seeds have the longest shelf life among all flax seed varieties and can be stored for up to 20 months. To maximize their freshness, store them in an airtight container at room temperature in a cool, dark place. Whole flax seeds can be used as toppings for recipes that require more digestion time, such as baked goods, blended into smoothies, or sprinkled on top of food. They add a crunchy texture and nutty flavor to dishes. However, due to their tough outer hull, they can be hard to digest, potentially causing bloating and digestive discomfort. To alleviate these issues, soak the seeds in warm water for 10 minutes or cold water for at least two hours before consumption.
Ground Flax Seeds
Ground flax seeds, also known as flax flour, flax powder, or flax meal, are made by grinding the seeds into a powder. This process breaks down the hard outer shell, making the seeds easier to digest and allowing your body to absorb their nutrients more effectively. You can grind flax seeds at home using a coffee grinder, food processor, or blender. Ground flax seeds can be sprinkled on oatmeal or cold breakfast cereals to boost their nutritional value. They can also be added to smoothies, yogurt, or baked goods. To store ground flax seeds, use an airtight container and keep them in the refrigerator or freezer for up to three months.
Flaxseed Oil
Flaxseed oil is extracted from flax seeds and is rich in alpha-linolenic acid (ALA). However, it lacks the fiber and lignans found in whole flax seeds. Flaxseed oil is highly susceptible to spoilage and oxidation, so it should be stored in a glass container in a dark, cool place, preferably the refrigerator, for up to six months. Flaxseed oil has a low smoke point, so it is not suitable for cooking at high temperatures. Instead, use it as a raw ingredient in sauces, dressings, or drizzled over salads.
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![NatureWise Flaxseed Oil 1,242 mg, Fish Free Omega 3 6 9 with 720mg ALA, Dietary Supplement for Heart Health Support - Organic, Cold Pressed, Non-GMO - 240 Softgels[8-Month Supply]](https://m.media-amazon.com/images/I/71VJJlXr5nL._AC_UL320_.jpg)
The difference between whole and ground flax seeds
Flax seeds are available in two forms: whole and ground. They can be used in similar ways, but there are some differences to keep in mind. Whole flax seeds have a crunchy texture and a nutty flavour. They can be mixed into baked goods, blended into smoothies, or sprinkled on top of food. They can also add an attractive texture to dishes, especially when paired with other seeds and nuts.
However, whole flax seeds can be hard to digest due to their tough outer shell, potentially causing bloating and digestive discomfort. To reduce these effects, whole flax seeds can be soaked in warm water for 10 minutes or cold water for at least two hours (or overnight). They can also be added to liquid recipes like smoothies, which will help break them down.
Ground flax seeds, on the other hand, are easier to digest as the pulverization process breaks down the seeds. They can be used in the same ways as whole flax seeds—added to batters, pureed into smoothies, or sprinkled on food. Ground flax seeds are also known as flax flour, flax powder, flax meal, or whole-milled flaxseed.
Ground flax seeds offer more health benefits than whole flax seeds since they are easier to digest. To gain a certain amount of nutrients, a smaller portion of ground flax seeds is required compared to whole flax seeds. Ground flax seeds can be purchased in stores or made at home using a coffee grinder, although the seeds' health-benefiting molecules will degrade over time once ground.
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How to store whole flax seeds
Whole flax seeds can be stored in their original packaging at room temperature. However, it is important to note that the quality of the flax seeds determines whether they need to be refrigerated or frozen to preserve freshness. If you have purchased a good quality ground flax seed, it may not be necessary to store it in the refrigerator or freezer. Such flax seeds are usually processed using a proprietary milling process that ensures quality and freshness. They can be stored at room temperature for up to two years.
If you have purchased flax seeds of lower quality, it is best to store them in the refrigerator or freezer. The refrigerator's dark, temperature-regulated conditions make it ideal for preserving flax seeds. They can be stored in the refrigerator for up to a year. If refrigerator space is limited, you can store them in the freezer. The surrounding temperature in the freezer is low, which increases the shelf life of the flax seeds. They can be stored in the freezer for a year or longer.
It is important to store flax seeds in an airtight container to minimise oxidation and prevent spoilage. Flax seeds can be stored in plastic containers with sealable lids, glass jars with lids, or plastic freezer bags with sealable openings.
If you have purchased whole flax seeds and want to grind them, it is best to grind only the amount you plan on using right away. This is because ground flax seeds spoil quicker than whole seeds as they are exposed to more oxygen and light.
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How to incorporate flax seeds into your diet
Flax seeds are a great addition to a well-balanced diet, offering many health benefits. They are rich in omega-3 fatty acids, fiber, and antioxidants called lignans. They also contain protein, calcium, magnesium, and potassium. Flax seeds can be consumed in various forms, including whole, ground, or as flaxseed oil, and each has its unique benefits and usage. Here are some ways to incorporate flax seeds into your diet:
Whole Flax Seeds
Whole flax seeds have a crunchy texture and a nutty flavor. They can be used as a topping for dishes, adding an attractive texture, especially when paired with other nuts and seeds. Whole flax seeds can also be blended into smoothies or sprinkled on oatmeal. If you are new to consuming flax seeds, it is recommended to start with a smaller amount to see how your body reacts, as some people may experience digestive discomfort or bloating due to the hard outer shell of the seeds.
Ground Flax Seeds
Ground flax seeds, also known as flax flour, flax powder, or flax meal, are easier to digest than whole flax seeds. They can be easily incorporated into various dishes, such as baked goods, smoothies, oatmeal, or yogurt. Ground flax seeds can also be sprinkled on hot or cold cereal, adding a mild nutty flavor and enhancing the texture. To grind your own flax seeds, use a coffee grinder or blender, and store the ground flax seeds in an airtight container for easy use.
Flaxseed Oil
Flaxseed oil, extracted from flax seeds, is rich in alpha-linolenic acid (ALA). It is sensitive to heat and light, so it is best used raw in sauces, dressings, and smoothies. Flaxseed oil can also be drizzled over fresh salads as a healthy alternative to traditional salad dressings. To store flaxseed oil, use a dark glass bottle and keep it in a cool, dark place to prevent oxidation and maximize its freshness.
Storage and Usage Tips
When incorporating flax seeds into your diet, it is important to consider their storage and usage. Whole flax seeds have a longer shelf life and can be stored in an airtight container at room temperature for up to 20 months. Ground flax seeds, on the other hand, have a shorter shelf life due to their increased risk of oxidation and should be stored in the refrigerator or freezer in an airtight container for up to three months. Additionally, it is recommended to consume 1 to 2 tablespoons of ground flax seeds per day to obtain their health benefits without causing digestive issues.
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Frequently asked questions
Store whole flax seeds in an airtight container at room temperature in a cool, dark place to preserve their health-promoting properties and maximise their freshness for up to 20 months.
Whole flax seeds can be hard to digest due to their tough outer shell, so it is recommended to grind them before consumption. You can buy flax seeds and grind them in a coffee grinder or blender, or you can buy them pre-ground. To reduce the effects of bloating and digestive discomfort, you can also soak the seeds in warm water for 10 minutes or cold water for at least two hours before consumption.
Whole flax seeds can be used like nuts and mixed into baked goods, blended into smoothies, or sprinkled on top of food. They can also be added to oatmeal, cold breakfast cereals, and yoghurt.
