Flax seeds are a great add-on to your keto diet. And why should they not be? They are low-carb, high-fiber, and high-fat seeds full of antioxidants. Next time you enjoy a smoothie or yogurt bowl, remember to put on some flaxseeds to boost your food nutrition.
Nutritional value of flaxseeds:
Flaxseed, also known as linseed, is the oldest cultivated crop. They are small brownish-black seeds, often resembling chia seeds, full of healthy nutrients.
A tablespoon (7g) of Flaxseed contains:
- 37 calories
- 3g Fats
- 2g Carbs
- Dietary fibre 1.9g (with only 0.1 grams net carbohydrates)
- 1.3g protein
- Omega-3 fatty acids
- Vitamin B3, B12 and B9
Are Flaxseeds OK on keto?
Flax seeds have gained particular interest among keto dieters. However, many keto dieters are worried about its safety and effectiveness in their diet plans. What is the benefit of adding flaxseeds to your diet? Do they kick you out of ketosis?
But, folks, the good news is that Flaxseed does not break ketosis. Flaxseeds are highly keto-friendly. Flaxseeds are one of the most recommended keto foods, which are calorie dense yet low-carb.
Keto is a low-carb, high-fat diet, and flaxseed perfectly meets this criterion. Here is the reason for it being keto-friendly.
- 100 grams of Flaxseed contain 29 grams of carbohydrates. But the good news is that most carbohydrates are dietary fibres, which do not raise sugar levels. The net carbohydrate content is almost 1.8 grams which does not have the potential to disrupt ketosis.
- 100 grams of Flaxseed contain 42 grams of fat, most of which are unsaturated. Unsaturated fat is regarded as "good fat" and essential to maintaining health.
Benefits of Flaxseeds on the keto diet:
Flaxseeds contain various nutrients essential for the body's optimum functioning on the keto diet. The Keto diet is a restricted diet with limited food choices. But flaxseeds fill the nutritional gap by providing fibre, minerals, and vitamins.
Gut health and Constipation:
Flaxseed is rich in dietary fibre. 100 grams of Flaxseed contain 27 grams of dietary fibre in a soluble and insoluble form. These high dietary fibres are essential to maintain gut health. They maintain the gut microbiome, which protects against various infections.
Fibre gives bulk to your faeces and relieves Constipation. According to various research and studies, insoluble dietary fibres relieved the Constipation of the participants.
It is essential to mention that the milled form of Flaxseed is more beneficial and provides more fibre than the whole form, which passes down the gut without much digestion.
Lowers blood Cholesterol:
According to a study, Flaxseed can lower serum cholesterol levels. A study showed that 30 grams of milled Flaxseed per day could reduce LDL by 15 per cent. A Keto diet can increase the risk of hyperlipidemia, but adding flaxseeds helps you cope with this side effect.
LDL is considered "bad cholesterol" and is the precursor of thrombotic arterial diseases leading to stroke and myocardial infarction. Consuming more Flaxseed can effectively improve your heart health and decrease the risk of thrombotic arterial diseases.
Flaxseeds prevent cancer:
Flaxseeds can protect against various cancers by containing a particular nutrient, lignans. Lignan is an antioxidant that prevents the harmful effects of free radical damage. We are surrounded by radiation, which can produce free radicals. If the body does not effectively remove these free radicals, they may result in mutations resulting in cancer. Lignan helps the body effectively get rid of these free radicals.
Flaxseeds lower body fat:
Flaxseed can help decrease your weight. Dietary fibres give the feeling of fullness hence decreasing appetite. This prevents excessive food intake and reduces weight in the long run. Many people shift to keto to lose weight, and this can be highly beneficial for them.
Omega-3 fatty acids in flaxseeds:
Flaxseeds are rich in omega-3 fatty acids. Very few foods have omega-3, including salmon, sardines, and walnuts. One must add these foods to his diet to get enough omega-3.
Omega-3 fatty acids are highly beneficial for your health. A unique fatty acid in Flaxseed is alpha-linolenic acid (ALA). It is an essential fatty acid, meaning your body cannot synthesise it and needs it from external sources. ALA is beneficial for heart health and reduces inflammation.
Omega-3 fatty acids increase HDL. HDL is good cholesterol and should be above 40 in healthy individuals. It reduces cholesterol in vessels and prevents stroke.
Flaxseeds lower blood sugar:
According to a study published in PubMed, FFmlaxseed can reduce blood glucose levels in people with diabetes. It is likely due to the high fibre content, which decreases the absorption of sugar in the blood. It decreases insulin resistance by decreasing obesity, the primary cause of insulin resistance.
Flax seeds lower blood pressure:
Flaxseed can decrease blood pressure in hypertensives. A study showed that 4 tablespoons of Flaxseed could effectively decrease systolic and diastolic blood pressure. Many people reported a decrease of 2 mmHg blood pressure after regular Flaxseed intake.
How can you add flaxseeds to your keto meals?
Flaxseeds are easy to use, and they get along with almost everything. From smoothies to coffees, wraps, and cakes, flaxseeds can boost the nutrition of any dish. You can find various keto-friendly recipes using flaxseeds on the internet. Just toss some flaxseeds in your morning porridge bowl or bulletproof coffee for an easy option.
Are there any side effects of flaxseeds?
Though highly recommended, overconsumption of these seeds can also lead to some adverse effects, which include:
- Digestive problems include bloating and gas
- Thyroid malfunctioning
- Minerals deficiency, including zinc
- Interactions with many medications, including blood thinners and antiplatelet drugs