Flax, also known as linseed, is a fiber-rich and nutrient-dense crop that’s used for different purposes. One of the most important health benefits of flax meal is that it can speed up or jumpstart weight loss. Many scientific studies explain how this works, and it’s one of the biggest reasons it has become a superfood.
In this article, we’ll discuss 10 amazing benefits of flax meal for weight loss. So let’s jump right in.
- 1. Flax Meal is Loaded with Nutrients
- 2. Flax Seeds are Rich in Omega-3 Fats
- 3. Flax Meal is Equipped with Lignans
- 4. Flax Meal is Loaded with Dietary Fiber
- 5. Flax Meal Offers Tons of Minerals and Vitamins
- 6. Flax Meal is Low in Calories
- 7. Flax Meal Contains High-Quality Protein
- 8. Flax Meal Can Control Blood Sugar
- 9. Flax Meal Allows You to Keep Hunger at Bay
- 10. Flax Meal Flushes Out Toxins
- Flax Seeds Work as a Versatile Ingredient
- Tips For Using Flax Seeds as a Part of Your Diet
- What About Flaxseed Oil?
- The Bottom Line
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1. Flax Meal is Loaded with Nutrients
Flax seeds are known to be one of the oldest crops that have been grown since the start of civilization. Primarily there are two different types of this crop which are golden and brown and both are extremely nutritious.
The recommended ground flaxseed serving size is about 7 grams (1 tablespoon) and flax meal’s many nutrients help reduce hunger, improve nutritional deficiencies, and help with fat loss.
2. Flax Seeds are Rich in Omega-3 Fats
The best source of consuming essential omega-3 fats is undoubtedly fish. However, if you’re a vegetarian then you can eat flax meal to consume plant-based ALA (Alpha-Linolenic Acid). It’s one of the two most essential omega-3 fatty acids that your body needs from external sources as it can’t produce it naturally.
A scientific study shows that omega-3 fatty acids along with exercise and a healthy diet can reduce weight. Another study shows that it also keeps cholesterol from being deposited in your heart’s blood vessels.
Not only does it mitigate the risk of inflammation in your heart’s arteries but it can also reduce the growth of a tumor. People who consume more omega-3 fatty acids also have a lower risk of falling victim to a heart attack.
In simple words, flax meal allows you to consume more plant-based alpha-linolenic acid, can reduce weight, and can also keep you from several heart diseases.
3. Flax Meal is Equipped with Lignans
Lignans are very healthy compounds that come with estrogen and antioxidant properties. Both of these properties improve your overall health, lower glucose levels, and can even decrease the risk of cancer.
The lower glucose levels also mean that flax meal can also help you to reduce weight. A scientific study shows that the high intake of lignans can reduce BMI, especially in women. It also reduces the risk of breast cancer, especially in postmenopausal women.
It’s important to note that as compared to other plant-based meals, flax seeds come with around 800 times more lignans. The stats show that women who consume flax meal regularly are 18 percent less likely to fall victim to breast cancer.
Men can also benefit from flax seeds equally. A study where participants followed a low-fat diet and consumed 30 grams of flax seeds daily showed significantly reduced signs of prostate cancer.
The scientific evidence thus far shows that flax meal is great not only to reduce weight but also to lower the risk of cancer in both men and women.
4. Flax Meal is Loaded with Dietary Fiber
Flax seeds contain dietary fiber in high quantities. One tablespoon of these seeds has 3 grams of dietary fiber which is up to 12 percent of the recommended intake per day for both women and men.
Flax seeds contain both types of fibers which are insoluble and soluble. The combination of these fibers ensures regular bowel movement as it bulks up stools by getting fermented by the large intestine bacteria.
According to a Harvard study, fiber not only helps your body to reduce weight but also lowers the risks of type 2 diabetes. Additionally, insoluble fiber generates softer stools by binding more water and preventing constipation.
5. Flax Meal Offers Tons of Minerals and Vitamins
Flax meal allow you to consume several types of vitamins and minerals that your body needs.
One of them is Thiamine which is a type of vitamin B. It’s also known as vitamin B1 which plays a vital role in regulating nerve function and normal metabolism. This compound also helps your body to metabolize carbohydrates, protein, and fat.
Flax meal contains copper which is also an essential mineral that helps with the development and growth of several bodily functions. It kills many types of harmful microorganisms such as bacteria, algae, fungi, and molds. It also breaks down your body fat so that it can be utilized as energy which helps to reduce weight.
Magnesium is another healthful mineral that flax seeds offer. It helps to regulate insulin levels and blood sugar levels and it can also reduce abdominal fat if combined with a healthy diet and exercise.
According to an NCBI study, phosphorus can reduce weight if consumed consistently for a longer period of time. It also contributes to tissue maintenance and bone health and regulates the body’s functions to use fats and carbohydrates.
6. Flax Meal is Low in Calories
According to the US Department of Agriculture, there are only 55 calories in one tablespoon of whole flax seeds and contains loads of dietary fiber and 18 grams of protein that keeps you full for a longer period of time.
It provides your body with a chance to utilize the stored fats and glycogen to create a calorie deficit easily. It also allows you to reduce weight by keeping you energetic at the same time.
7. Flax Meal Contains High-Quality Protein
Flaxseeds are known as one of the best sources to obtain plant-based high-quality protein. One hundred grams of whole flax seeds have more than 18 grams of essential proteins.
A scientific study shows that protein allows your body to build lean and strong muscles. Because of improved muscles, your body gets a higher number of cell organelles (mitochondria).
These mitochondria break down glucose and make ATP (Adenosine Triphosphate) and boost your metabolism. Other than that, the flaxseed protein contains glutamic acid, aspartic acid, and amino acid arginine that come with antifungal properties.
The protein found in flax meal also helps to prevent tumors, lowers your cholesterol levels, and improves immune functions. If you’re a vegetarian or just want to cut back on meat, flax meal will provide you with the essential proteins that your body needs.
8. Flax Meal Can Control Blood Sugar
Type 2 diabetes is considered to be one of the most common health issues across the globe. It happens because of your body’s resistance to insulin or a complete inability to secrete it.
Adding 10 to 20 grams of flax seeds to your daily diet and following it for at least a month can reduce your blood sugar levels by up to 8 to 20 percent. It happens because of the insoluble fiber that flax seeds contain and they also regulate your metabolism and can help you to lose weight.
Several studies have also shown that fiber can also help your body to slow down the sugar release in your bloodstream. You can add flax seeds to your daily diet and follow a light exercise routine to regulate blood sugar levels.
9. Flax Meal Allows You to Keep Hunger at Bay
Having a tendency to eat between meals can increase your weight significantly. If you have the same habit then consider adding flax seeds in your meals or beverages to keep your hunger at bay.
An NCBI study shows that adding ground flax fiber extract (only 2.5 grams) to your beverage can reduce your overall appetite and feelings of hunger. It happens because of the presence of soluble fiber in flax extract that can reduce the rate of digestion in your stomach.
The soluble fiber content can also trigger a range of different hormones in your body that provides you with the feeling of fullness and control appetite. The gel-like substance that flax extract produces slows down the food absorption in your digestive tract.
Not only does it allow you to feel satiated for a longer period of time but it can also help you to lose and manage your weight efficiently.
10. Flax Meal Flushes Out Toxins
As discussed earlier, flax seeds are loaded with lignans and contain much more quantity of this compound as compared to other plants. It’s a phenolic compound that hunts down free oxygen radicals in your body by working as an antioxidant.
The free oxygen radicals can lead to low-grade inflammation by damaging your DNA. Not only does it cause insulin resistance, but it can also lead to obesity. A study shows that adding 40 grams of flaxseed powder to your diet can greatly reduce insulin resistance and inflammation.
Flax Seeds Work as a Versatile Ingredient
You can add flaxseed oil, powder, or as a whole crop in multiple foods to get the benefits mentioned above. You can easily use them as a part of your daily diet and some of the common ideas are listed below.
- Incorporating flax seeds into your meat patties
- Using flax seeds as an egg substitute
- Adding flax seeds or extract to your smoothies
- Consuming flax seeds by adding them into bread, muffin, cookies, or other batters
- Using flax seeds with your favorite yogurt
- Consuming flax seeds with your cold or hot breakfast cereal
- Using the oil of flax seeds as your salad dressing
- Adding flax seeds oil to water to consume it as your daily fluid intake
Tips For Using Flax Seeds as a Part of Your Diet
As you can see, there are many health benefits of consuming flax seeds. Let’s discuss some important tips that you can use to add to your daily diet.
How Much Flax Seeds Should You Consume Daily?
The health benefits of flax seeds for weight loss that we discussed in this article can be achieved if you consume 10 grams or 1 tablespoon of flax seeds daily. However, it’s advisable not to consume more than 50 grams or 5 tablespoons of flax seeds in one day. Ground flax seeds are the most beneficial form.
Consume Ground Flax Seeds Instead of Whole
Ground flax seeds are way easier to digest as compared to the whole. Whole flax seeds keep your body from reaping all the benefits mentioned above as well. That’s because it’s difficult for your bowels to break down the string outer shells of whole flax seeds.
However, if you have whole flax seeds then consider grinding them by using your coffee grinder and store them in an airtight container to reap all benefits they offer.
What About Flaxseed Oil?
The flaxseed oil is usually obtained by the process of cold pressing. It’s important to note that flaxseed oil is very sensitive to light and heat. If you plan to use oil then make sure that you keep it in a dark and cool place like your kitchen cabinet.
It’s also important to use it in food that you prepare at a low temperature. That’s because, at high temperatures, flaxseed oil loses its nutritional properties.
The Bottom Line
When it comes to health benefits especially for weight loss, flax seeds are loaded with them. They look tiny, but they’re rich in fiber, lignans, and ALA omega-3 fats. All of these compounds come with a lot of health benefits and can help you to lose weight.
You can easily add flax seeds or oil to your daily diet to get the health benefits they bring to the table. We recommend you consult with your doctor before making any changes to your diet, especially if you’re already on some medication.