Flaxseeds are best known as an excellent source of omega-3 fatty acids and fiber, as well as being high in antioxidants, vitamins and minerals like potassium, magnesium, calcium and zinc. Unfortunately, it's also true that many people simply don't enjoy their flavor or texture, which means it can be hard to add them to your diet on a daily basis. But if you learn the best way to eat flaxseeds for weight loss, you can reap all of these benefits and enjoy them too!
Health benefits of flax seeds:
They contain alpha-linoleic acid, omega-3 fatty acids, lignans, and fiber. All of these components have various health benefits. For example, flax seeds can help reduce inflammation and lower blood cholesterol levels in addition to aiding in weight loss. Flaxseed oil is high in the essential fats that help your body metabolize fat stores better.
Lignans are plant compounds with a structure similar to estrogen, which may protect against breast cancer by blocking estrogens from binding with receptor sites. Fiber helps keep you feeling full longer because it helps regulate blood sugar levels. Omega 3s have anti-inflammatory properties that also help promote heart health as well as improve skin condition and brain function.
The following are some ways to incorporate more flaxseeds into your diet:
- sprinkle them over salads, yogurt or cereal;
- mix ground up flaxseed meal with water and then add this mixture to pancake batter;
- grind them into a powder using a coffee grinder or food processor and then use them like flour in breads or cookies;
- drink milk mixed with ground flaxseeds. Try adding a tablespoon of flaxseed meal to your smoothie every day.
Be sure to store any leftovers in an airtight container in the fridge and eat them within one week or they will go rancid.
What are the best ways to consume them?
The best way to eat flaxseed is by grinding them into a powder and adding it in smoothies, yogurts, salads, and cereals. You can also mix ground flaxseed with water and let it sit overnight before consuming.
Flaxseed has a mild nutty taste, so you might need to add more sweeteners or spices if you don't like the taste of plain flaxseed. If you are using this method of consumption, make sure that you consume it right away as the mixture will start getting thick after a few hours.
Another way to get your daily intake of flax seeds is by topping off your cereal with them or sprinkling some on top of yogurt or salad. However, if you're not feeling too adventurous and want to stick with eating them whole, they work just as well when eaten straight from the bag.
To avoid choking on large pieces of flax seed while chewing, break them up first. For those who suffer from digestive discomfort such as gas, bloating, or diarrhea, it's best to either grind the flax seed into a fine powder before consumption or take one tablespoon per day instead of multiple servings at once.
Lastly, be sure to store these pesky things in an airtight container because they have a high oil content and can go bad quickly if left open to oxygen.
Do's and don'ts:
It is best to take flaxseed with a liquid, such as water or juice. Avoid taking the seeds on an empty stomach because they are highly likely to cause an upset stomach.
You should always start with a small dosage, such as 1-2 tablespoons of ground flaxseed per day and then work your way up if needed. If you experience gastrointestinal issues after taking the seeds, it is best not to consume them anymore.
The recommended daily dosage is 3 tbsp. per day, which can be consumed in one or two doses separated by 12 hours. It's important to note that it takes time for the body to convert dietary fat into stored fat (triglycerides) so expect weight loss results after about 3 months of consistent use.
The most commonly reported side effect is gas and bloating so drink plenty of fluids when consuming flaxseeds!
Flaxseeds have been shown to lower blood cholesterol levels and improve blood sugar levels, both of which can lead to improved heart health. So remember, eat these three times a day but make sure you get some exercise too!
Conclusion
You've read this far, so here are a few guidelines on how to eat flaxseeds for weight loss: 1) Mix with yogurt and fruit, 2) Add to yogurt smoothie or 3) Use it as a replacement in baking. You can also use a coffee grinder or food processor to grind them up. They make a great egg replacer, too! Now you know the tricks of the trade when it comes to eating flaxseeds for weight loss. What are you waiting for? Get grinding!
