Archeologists have identified the grain flax as an integral part of the diet of civilizations dating back to 9,000 B.C. Flax and flaxseeds have a positive effect on bowel and heart health. Red-brown or golden-green flaxseeds have a nutty flavor and add significant amounts of both soluble and insoluble fiber to your daily diet.
Fiber Content
One cup of whole flaxseeds is packed with 45.9 g of dietary fiber. A single tablespoon of whole flaxseeds contains 2.8 g of fiber, while 1 tbsp. of ground flaxseed delivers 1.9 g.
Considerations
According to Mayo Clinic dietitian Kathleen Zeratsky, R.D., L.D., most nutrition experts recommend ground flaxseed over whole flaxseeds. Whole flaxseeds may pass through your gastrointestinal tract before they're broken down and absorbed, so you lose some of the nutrients. Look for ground flaxseed at a health food store or in the natural foods section of your local supermarket. You can also purchase whole flaxseeds, grind them in a coffee grinder and store them in an airtight container in your refrigerator.
Benefits
The insoluble fiber in flaxseeds has a laxative effect, softening your stools and increasing their bulk so they pass more readily from your body. Flaxseeds also contain soluble fiber that helps reduce the amount of total cholesterol and low-density lipoprotein, or "bad cholesterol," in your blood. This effect may reduce your risk of developing coronary heart disease.
Fat and Calories
While flaxseeds can add a significant amount of fiber to your diet, they're also high in fat and calories. A cup of whole flaxseeds delivers almost 71 g of saturated fat and 897 calories. One tablespoon of whole flaxseeds has almost 3 g of total fat and 37 calories. The same amount of ground flaxseeds contains 4.3 g of total fat and contributes 55 calories to your intake. Even though many of these fats are heart-healthy omega-3 fatty acids, the calories can add up if you don't exercise in moderation.
Serving Suggestions
Add whole or ground flaxseeds to your favorite recipes for breads, muffins, cookies and other baked goods to increase the fiber content of the goodies. Stir ground flaxseed into mustard, mayonnaise or other condiments for sandwiches and salads. Ground flaxseed also boosts the fiber content of heart-healthy foods, such as yogurt, cold breakfast cereal or cooked whole-grain cereals.
Member Comments