Q: How should I eat flaxseeds for weight loss?

The best ways to eat flaxseeds for weight loss are; Add them to your smoothies: Flaxseeds add an extra boost of nutrients and fiber to your morning smoothie. Simply grind them up before adding them in. Sprinkle on salads or yogurt: Adding a tablespoon of flaxseeds on top of your salad or yogurt is an easy way to incorporate them into your meals. They add bulk to your food, which makes you feel fuller for longer. Mix into oatmeal or overnight oats: Adding flaxseeds to your oatmeal or overnight oats is a great way to add extra nutrients and texture. The heat from the oatmeal will help release some of the beneficial oils in flaxseeds. Use as an egg substitute in recipes: Flaxseeds can be used as an egg substitute in baking recipes. Just mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water and allow it to sit for a few minutes to thicken before using in the recipe. Make flaxseed crackers: Mix ground flaxseeds with your favorite herbs and spices, roll out the dough thinly, and bake until crispy. These make a great healthy snack option. Check out our piece on Sesame Seeds Facts to learn more about similar healthy seed options for your meals.

Question 1

Is it OK to take flaxseed every day?

Accepted Answer

Taking flaxseed every day is safe for most people, depending on which form and how much you consume, in whole seeds, ground seeds, oil, and supplements.

Whole seeds contain a hard outer shell that makes them difficult to digest. The fibrous shell can cause digestive discomfort and prevent the body from fully absorbing the nutrients.

A sudden intake of fiber in large quantities can also lead to bloating, gas, and constipation. Therefore, consuming whole flaxseeds every day may not be ideal, at least immediately.

Ground seeds are easier to digest and can be incorporated into smoothies, oatmeal, or baked goods. You may find them sold as flaxseed meal or ground flaxseed. This form of flaxseed is a convenient option for everyday use and helps with nutrient absorption.

However, flaxseed oil contains only fat and no fiber. While it does offer omega-3 fatty acids, it lacks the fiber and other nutrients that are found in whole or ground flaxseeds. Therefore, consuming flaxseed oil every day may not have the same health benefits as consuming whole or ground seeds.

Furthermore, exposure to heat and light can cause the oil to become rancid quickly, which reduces its nutritional value.

Supplements are another option for consuming flaxseed every day. They may come in the form of capsules or oils and offer a concentrated dose of omega-3 fatty acids. They’re ideal for those who cannot consume whole or ground seeds regularly or who don’t enjoy the taste.

However, as with any supplement, you should consult a healthcare professional before adding them to your daily routine. Also, check the dosage and quality of the product before consuming it.

In our Quinoa Side Effects article, we highlight similar points about moderation and consulting a healthcare professional before adding any new food to your daily routine.

Question 2

Who should not eat flaxseeds?

Accepted Answer

Anyone who has an allergy to flaxseed or its related plants should avoid consuming it. Plants such as flaxseed, linseed, and chia are all part of the same family and may cause an allergic reaction.

Some common symptoms of a flaxseed allergy include hives, itchiness, swelling, and difficulty breathing. If you experience any of these symptoms after consuming flaxseed or products containing it, you should seek immediate medical attention.

In addition, pregnant women should be cautious when consuming flaxseed. While small amounts are generally considered safe, large doses of flaxseed may have mild hormonal effects and potentially lead to preterm labor. It is always best to consult a healthcare professional before you make any changes to your diet during pregnancy.

If you have digestive issues such as diverticulitis, ulcerative colitis, or irritable bowel syndrome, it’s best to avoid consuming flaxseed during a flare-up. The high fiber content in flaxseed can worsen these conditions and cause discomfort (8).

People who are taking certain medications should also be careful when taking flaxseed every day.

Flaxseed may interact with blood thinners, diabetes medication, and hormonal birth control. It’s important to discuss with your healthcare provider before you add flaxseed to your daily routine if you’re taking any of these medications.

Question 3

Can I eat flaxseeds raw?

Accepted Answer

Flaxseeds should not be eaten raw and it is recommended to consume them in their ground form. While whole flaxseeds are difficult for the body to digest, grinding them breaks down the outer shell and allows for better nutrient absorption.

In addition, raw or unripe flaxseeds may contain potentially toxic compounds.

You can easily grind flaxseeds at home using a coffee or spice grinder, blender, or food processor. Store ground flaxseed in an airtight container in the refrigerator or freezer to prevent it from going rancid.

Check out our Sunflower Seeds Benefits piece for more information on the benefits of consuming seeds regularly.

Question 4

How should I eat flaxseeds for weight loss?

Accepted Answer

The best ways to eat flaxseeds for weight loss are;

Add them to your smoothies: Flaxseeds add an extra boost of nutrients and fiber to your morning smoothie. Simply grind them up before adding them in.
Sprinkle on salads or yogurt: Adding a tablespoon of flaxseeds on top of your salad or yogurt is an easy way to incorporate them into your meals. They add bulk to your food, which makes you feel fuller for longer.
Mix into oatmeal or overnight oats: Adding flaxseeds to your oatmeal or overnight oats is a great way to add extra nutrients and texture. The heat from the oatmeal will help release some of the beneficial oils in flaxseeds.
Use as an egg substitute in recipes: Flaxseeds can be used as an egg substitute in baking recipes. Just mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water and allow it to sit for a few minutes to thicken before using in the recipe.
Make flaxseed crackers: Mix ground flaxseeds with your favorite herbs and spices, roll out the dough thinly, and bake until crispy. These make a great healthy snack option.

Check out our piece on Sesame Seeds Facts to learn more about similar healthy seed options for your meals.

Nutrition