Can chia seeds stop diabetes? It was the first article in this series. Looked into the health benefits of chia seeds. In this post, we’ll look at flaxseeds and evaluate how they stack up nutritionally against chia seeds.
The tiny flaxseeds and linseeds have been a staple crop for at least the past 6,000 years, despite going by two different names. Their hues traverse a spectrum from deep chocolate to pale gold.
Oil from flaxseeds is used to make oil-based paints and window glazing putties. Wood grain can also be preserved with the oil. The seeds can strengthen fabrics, paper, and clothing because of their high fiber content.
Flaxseeds, however, have been consumed for millennia by civilizations as diverse as that of ancient Babylon and the Aztecs. Charlemagne, king of the Franks in the eighth century CE, enjoyed snacking on them. Superfood label has been attached to them in the West since the 1990s.
Their fame is fully deserved. Regarding plant-based sources of omega-3 fatty acids and lignans (antioxidants), flaxseeds are among the best. In addition to being an excellent source of fiber, they also provide a good amount of plant-based protein and minerals, including iron and magnesium.
They are commonly included in diets meant to combat heart disease and similar disorders since they are thought to be one of the finest foods for lowering inflammation and keeping the gut healthy.
What exactly makes flaxseeds so healthy?
In a word, yes, they are very nourishing.
Flaxseeds (linseeds) have the following macronutrient breakdown per 100 grams:
530 (2236 kJ, 27%) Calories
18.3 grams (37%)… protein
Total carbohydrates 28.9g (10%), including:
Foods high in fiber… 27.3g (109%)
1.5 g of sugars
Total fat…42.2g (65%), composed primarily of:
Total fat… 3.7g (18%) Saturated fat
7.5 grams of monounsaturated fat
28.7 grams of polyunsaturated fat
Zero cholesterol
The total amount of omega-3 fatty acids… 22,813mg
Total omega-6 fatty acids… 5,911 milligrams
Micronutrients, such as vitamins, are present in flaxseeds in relatively high concentrations per 100g.
Vitamin B1 (thiamin)… 1.6mg (110%)
Vitamin B2 (riboflavin)… 0.2mg (9 percent)
3. 1 milligrams of vitamin B3 (niacin) (15%)
Vitamin B5 Pantothenic Acid… 1.0mg (10%)
Vitamin B6… 0.2 milligrams (24%).
Vitamin B9 (folate)… 87 mcg (22% RDA)
7 mg
And nutritional elements… Each 100g serving has the following:
2.5% Manganese (124%)
Weighing in at 392mg (98%) of magnesium
Calcium… 642mg (64%)…
1.2mg (61%)… copper
The mineral selenium… 25.4%
Iron… 5.7% or 5.7mg
4.3mg (29%)… zinc
Ca… 25mg (26%)…
Potassium… 813mg (23%)…
Amount of Sodium… 30mg (1%)…
Percentages in brackets are RDAs, calculated using a daily caloric intake 2,000. Your calorie demands will determine how much of these nutrients you need to consume.
Nutritional Value of Flaxseeds and Other Linseeds
These seeds achieve actual superfood status. Some of the most significant advantages of eating them are as follows:
EFAs (omega-3)
Antioxidant-rich lignans in high-fiber cereal
Cholesterol
Safe digestion
Female cancer avoidance
Decreased weight [1]. EFAs (omega-3)
Alpha-linolenic acid (ALA) is an omega-3 lipid found in flaxseeds and has anti-inflammatory effects. The National Institutes of Health and the US National Library of Medicine published studies in 2005 showing that ALA has many health benefits, including lowering the risk of coronary heart disease, reducing inflammation, promoting healthy cell functioning, and decreasing heart arrhythmias.
Omega-3 fatty acids EPA and DHA, found solely in animal foods, are essential for good health and can be found in fish oil. One study published in the September 2008 American Journal of Clinical Nutrition issue found that only around 20% of ALA can be turned into EPA, while less than 1% can be changed into DHA. If you want to increase your body’s amount of Omega-3, ALA is all you need.
The rate of ALA conversion is significantly affected by gender and age. The same September 2008 study revealed that young women had a rate of ALA conversion to EPA that was 2.5 times higher than that of young men.
Intense Fiber (2 )
Both soluble and insoluble fibers can be found in large concentrations in flax. At least 20% of your daily fiber requirement can be met by eating just two tablespoons of flaxseeds.
Some of the calories in flaxseeds are not absorbed because the fiber cannot be broken down during digestion. Weight loss and colon cleansing may benefit from this. Encouragement for diabetics: it seems to lessen sugar cravings.
Mucilage gum is abundant in flax. This soluble fiber absorbs water in the digestive tract, where it gels, then passes through the body largely undigested. The mucilage slows the rate food moves from the stomach to the small intestine. This makes you feel fuller and may keep you from overeating by increasing the nutrients you absorb.
Antioxidant lignans [3]
Antioxidants, especially lignans, associated with fiber, are abundant in flaxseed.
The chemical oxidation process can result in forming free radicals, which are highly reactive atoms or molecules. When free radicals damage cells, the chain reaction can spread.
A substance that prevents the oxidation of other molecules is called an antioxidant. Lignans mitigate the free-radical damaging effects. They aid in cell regeneration and combat cellular aging. That’s why they’re so crucial for preventing cancer from forming in your cells.
Seeds, whole grains, beans, berries, and nuts are just a few unprocessed plant foods containing lignans. The number of lignans in your bloodstream can be impacted by smoking, obesity, poor gut health, and antibiotic use.
Antibacterial and antiviral activities are also present in lignans. As a result, eating flaxseeds helps lessen the severity of colds and flu.
According to studies released in 2012 by the US National Library of Medicine National Institutes of Health, lignans can help promote the growth of probiotics in the stomach.
Blood cholesterol
A study published in Nutrition and Metabolism in February 2012 found that taking flaxseeds regularly lowered participants’ cholesterol levels. It achieves this by boosting the amount of fat passed in feces.
A flaxseed drink reduced fasting total cholesterol and LDL-cholesterol by 12% and 15%, respectively, and increased fecal fat and energy excretion by 50% and 23%, according to a study of 17 people. This is because the soluble fiber in flaxseed prevents the absorption of fat and cholesterol.
The soluble fiber likewise captures the bile produced in the gallbladder from cholesterol. The elimination of the bile prompts the liver to make more. This, in turn, reduces blood cholesterol by utilizing extra cholesterol.
Fifthly: Digestion and intestinal well-being
Flaxseeds’ beneficial effects on the digestive system have been studied extensively.
Stools should be quickly passed when defecating, much like toothpaste from a tube. Flaxseeds are one of the finest natural cures for constipation since 27% of the seeds include fiber.
Add some ground or whole flaxseeds to your morning porridge or smoothie, or mix a few tablespoons of flaxseed oil with a glass of fruit juice for a natural laxative. This will provide a sizable dosage of magnesium, which can soften GI muscle tension and contribute to more hydrated feces.
There are several other well-documented ways in which flaxseeds benefit digestive health. For instance, the alpha-linolenic acid (ALA) in flaxseed has anti-inflammatory and gastrointestinal tract protection properties.
Flaxseed is helpful for those with digestive issues, including inflammatory bowel diseases like Crohn’s. Seeds are suitable for your digestive system because they feed the good bacteria that line your colon and keep it clean.
[6] Preventing cancer in (mostly) women
Some cancers, such as breast, prostate, ovarian, and colon cancer, may be prevented by eating flaxseeds as part of a balanced diet.
Clinical Cancer Research reported in May 2005 that flaxseed could slow breast cancer progression in postmenopausal women.
Dietary fiber, lignans, carotenoid antioxidants (pigments that give fruits and vegetables their vibrant orange, yellow, and green colors), stigmasterol (a steroid derived from plants), vegetables, and poultry have all been shown to lower a woman’s risk of developing breast cancer. Because of this, some medical professionals advocate for plant-based diets to decrease the dangers of hormone-related tumors.
Flaxseed lignans have been linked to a decreased incidence of ovarian and endometrial malignancies, according to a study published in the Journal of Nutrition in June 2013. The endometrium is the uterine lining.
(#7) Slimming Down
Healthy fats and fiber in flaxseeds contribute to a prolonged feeling of fullness. As a result, you could consume fewer calories and hence lose weight.
Weight gain is more common in irritated bodies. As a result of its anti-inflammatory effects, ALA is yet another mechanism by which flaxseeds may aid in weight loss.
So, to lose weight, try mixing a few teaspoons of ground flaxseed into your daily smoothie or soup.
Regular consumption of flaxseeds has additional advantages:
Flaxseeds’ high concentration of B vitamins and vital fatty acids makes dry skin less flaky and helps clear up acne and eczema. Hair and nails benefit from these vitamins by being more robust and resilient. Dry eyes can be alleviated thanks to the lubricating actions of the seeds. In addition, when combined with other oils, flaxseed oil makes an excellent moisturizer for the skin.
Gluten is not present in flax. Therefore, flaxseeds are helpful for those with celiac disease or gluten sensitivity when preparing food.
Flaxseeds: How to Eat Them
These days, linseeds (also known as flaxseeds) can be found in most grocery stores sold in pre-packaged packets.
The seeds can be eaten in three different ways. As:
bare kernels
crushed berries
germinated seeds
Consuming whole flaxseeds, for example, is not the best way to get the health benefits of these seeds because most of them will be undigested and eliminated from your body. That’s why you should consume them in the ground or sprouted form.
Seeds that have been ground…flaxseeds can be ground in a spice or coffee grinder. Avoid exposing them to air for too long by doing this right before you want to consume them. However, if you store them properly, they will be kept in the refrigerator for a few days.
The best approach to reap the benefits of flaxseeds is to eat them after they have sprouted. When you soak seeds, they grow and form a gelatinous paste with the water. Phytic acid is also removed.
Whole grains, legumes, nuts, and seeds contain phytates, an antioxidant molecule.
Iron, zinc, manganese, and to a lesser extent, calcium absorption are all slowed by phytates binding to them in the digestive tract. To increase mineral absorption, phytic acid must be removed from the seeds.
Flaxseeds need to be soaked for at least 10 minutes in warm water or two hours in cold water before they will sprout, according to the Flax Council of Canada. Some people soak the seeds in water overnight and mix the goop into their breakfast cereal or a smoothie first thing in the morning.
Remember that flaxseeds have a high water absorption rate regardless of how you decide to ingest them. You should take these with lots of fluids, such as water.
Flaxseeds can be used as a vegan egg substitute, added to homemade bread and sugar-free cookies, blended into smoothies, mixed into a bowl of yogurt, or eaten on their own.
The high water absorption capacity of the seeds makes them helpful in baking as a binder.
Which are more beneficial, chia seeds or flaxseeds?
There are several benefits to eating either flax or chia seeds. Both are great for your digestive health and can help you feel full and regular by absorbing a lot of water.
However, there are three critical ways in which they diverge:
ALA, or alpha-linolenic acid,
Fibre Lignans
Flaxseeds have roughly 21,000 milligrams of ALA per 100 grams, while chia seeds have just 17,300 milligrams per 100 grams, a difference of about 20%. Therefore, flaxseeds are the superior ALA food choice.
Fibre… Compared to the nearly 38 grams of fiber in the same amount of chia seeds, just 28 grams of fiber can be found in 100 grams of flaxseed.
Although flaxseeds have less fiber than chia seeds, when both are combined with liquid, a gel is formed. The gel prevents the thread from breaking down and releasing sugars, which aids with glucose regulation. In terms of easing bowel movements and reducing cholesterol, both appear to be equally effective.
Flaxseed is the only food source that contains significant quantities of lignans, a type of antioxidant that helps protect cells from damage caused by free radicals. Chia seeds, on the other hand, have additional antioxidants.
The similarities and differences between the two seed types can be explored further. For instance, the protein content of flaxseeds is higher than that of chia seeds. Chia seeds, on the other hand, have a higher calcium content than flaxseeds.
There is some gray area between the two seeds; it’s a coin flip, albeit I like flaxseeds.
However, both are equally helpful in managing blood glucose levels and winning the battle against diabetes.
Kennedy, Paul D., has type 2 diabetes. About eight years ago, he stopped using drugs to control his blood glucose levels after using his international consultant and researcher expertise to develop a solution to beat his diabetes with nutrition alone. Visit beating-diabetes.com or email Paul at [email protected] to learn more. Beating Diabetes, his book is available on Amazon as both a Kindle e-book and a printed book. You can also purchase a hard copy from the Create Space online bookstore.
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