Benefits Of Flaxseed For Weight Loss

What is flaxseed

nutrientFlax seeds are small edible seeds from the North American flax plant. They are also known as linseed which is a dense and fiber-rich crop with multiple uses. Flax is grown for its seeds, which can be ground into flaxseed meal, pressed into an oil, or spun into linen.

Flax seeds are in two different colours, which are brown and yellow (golden linseeds). Most types of varieties have similar nutritional characteristics and equal numbers of short-chain- 3 fatty acids. Yellow flaxseed, called solin have a similar oil profile to brown flax seeds and both are very high in omega-3s. Flaxseeds produce a vegetable oil known as 1 linseed oil, which is one of the oldest commercial oils. It is an edible oil obtained by expeller pressing and sometimes followed by solvent extraction. Solvent-processed flaxseed oil has been used for many centuries as a drying oil in painting and varnishing. While brown flax seed varieties may be consumed as readily as the yellow ones, and have been for thousands of years. These varieties are more commonly used in paints, for fiber, and for cattle feed.

Flaxseed and flaxseed oral supplements are widely aid or even curing several ailments. It is believed by some people that flaxseed products can reduce the risk for certain diseases.

Benefits of flaxseed for weight loss

Consuming flax seeds into your diet may help sustain healthy weight management due to their soluble fiber content (mostly are called mucilage which contains 35–45 % of fiber). When flaxseeds are combined with water, they form a gel-like consistency. Research shows that eating whole flax seeds was associated with significant reductions in both body weight and waist measurement.

Flaxseeds without a healthy diet and exercise plan won’t create a calorie deficit all by itself. Taking ground flaxseed or flaxseed oral supplement help you feel satisfied for longer, may boost metabolism, and improve your digestion.

Other health benefits of flaxseed

Aside from being a weight loss aid, flaxseeds provide  additional health benefits when consumed. These benefits include

• Improves cholesterol levels in the body
• Improves digestion
• Supports kidney function
• Help reduce the risks of certain cancers
• Cardiovascular support
• Help protect against chronic disease
• Might improve blood sugar
• Lowers blood pressure

Nutritional facts

Flaxseeds have 534 calories per 3.5 ounces (100 grams), which corresponds to 55 calories for 10grams each of whole seeds tablespoon. They consist of fat (42%), carbs (29%), and protein (18%).

One tablespoon (10 grams) of whole flax seeds consists the following nutrients:

• Calories: 55
• Water: 7%
• Protein: 1.9 grams
• Carbs: 3 grams
• Sugar: 0.2 grams
• Fiber: 2.8 grams
• Fat: 4.3 grams
• Carbs and fiber

Flax seeds are made up of 29% carbs which contain a whopping 95% of fiber that means, they’re low in net digestible carbs. The fiber content are made up of:

• 20–40% soluble fiber (mucilage gums)
• 60–80% insoluble fiber (cellulose and lignin)

Soluble fiber helps regulate blood sugar and cholesterol levels, and promotes digestive health by feeding your beneficial gut bacteria. Taking flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes.

Protein

Flax seeds consist of 18% protein but are considered an incomplete protein. Their amino acid profile is comparable to soybeans. Flax seeds are high in the amino acids arginine and glutamine, which are important for heart and immune system health but lack the amino acid lysine.

Fat

Flax seeds are rich in fat and one of the best plant-based sources of heart-healthy omega-3 fatty acids. They contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams.

This fat content is composed of:

• 73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA)
• 27% monounsaturated and saturated fatty acids

Flax seeds are one of the richest dietary sources of ALA, an essential fatty acid (Flaxseed oil contains the highest amount of ALA). In fact, they’re only exceeded by chia seeds.

Flax seeds have a lower ratio of omega-6 to omega-3 due to their high content of omega-3 fatty acids, than many other oil seeds. The ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases.

Vitamins and minerals

Flax seeds are a good source of several vitamins and minerals like thiamine, molybdenum, magnesium, and Phosphorus.

Side effects and other concerns

Unripe flax seeds may contain potentially toxic compounds. Taking flaxseed is likely safe for most adults in doses of a few tablespoons per day. However, consuming the seeds may be unsafe during pregnancy or breastfeeding.12

Additionally, people with bleeding disorders, diabetes, gastrointestinal obstruction, hormone-sensitive cancers, hypertension, high blood pressure, or low blood pressure should speak with their healthcare provider before taking flaxseed. People who are on medication to manage any of those conditions should also exercise caution and speak to their provider before including the seeds in their diet. 

Summary

Flax seeds are a rich source of several essential vitamins and minerals that contribute to optimal health, including thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus. 

In addition to being very high in fiber, they also contain beneficial fats, provide a good amount of protein, and may promote weight loss by reducing hunger and decreasing cravings.