Flax Seed For Weight Loss
Flaxseeds are called ‘Alsi ke beej’ or ‘Alsi seeds’ in Hindi, and are ground into flaxseed meal and oil. Grown in a temperate climate, it is also made into linen fabric and also taken as a supplement.
Flaxseeds are also known as linseeds, a widely used ingredient in various health foods and supplements. The food industry has been taking notice because flax seeds contain proteins that help lower cholesterol and blood pressure rates. They are also an excellent source of plant-based omega-3 fatty acids.
How do flax seeds help you in losing weight?
Some compounds found in flaxseeds are found to have properties of weight loss. The nutrient-rich food has primarily the following compounds which directly or indirectly influence weight loss.
Omega-3 Fatty Acids:
Loaded with omega-3 fatty acids, help in lowering triglycerides. Flaxseeds contain ALA (Alpha-linolenic acid), a type of omega 3 fatty acid, which helps to maintain cardiovascular health. They are also known to increase HDL or good cholesterol, lower blood pressure, help fight autoimmune disorders, and reduce inflammation.
However, we don’t have any significant research to show the link between omega 3 acids to weight loss. It is a commonly believed notion that it makes weight loss much easier.
Loaded with Fiber:
Fibers are one of the components of flaxseeds that can reduce your appetite, feel full for a long time. Thus, cutting down your calorie intake significantly.
Besides making you feel full, fiber is great for maintaining intestinal health.
Lignin derivatives are known to control obesity and lower cholesterol. Lignins are plant cells that form the skeletal structure and give strength to its structure. They can also decrease blood pressure.
Antioxidants prevent cell damage caused by free radicals produced through the various metabolic processes. They are directly not held responsible for weight loss but any diet rich in antioxidants is good for weight loss. It also increases metabolism.
Isoflavones are famous for improving glycemic index and promote weight loss. A study suggests that isoflavone combined with the regular workout has led to a decrease in fat mass.
Benefits of Flax Seeds for Weight Loss
When it comes to the health benefits flax seeds have to offer, many aren't aware of just how integral they are. Though commonly overlooked, flax is also a potent source of nutrients your body needs to keep you running efficiently. Flax seeds are also an excellent way of improving your weight loss goals as they can help you take in fat while burning additional body fat. Here are some of the benefits of flax seeds
Flaxseeds are rich in proteins, fiber, lignin, omega3 fatty acid along with being rich in vitamin B1, magnesium, phosphorus, etc
Omega 3 Fatty Acids:
Flaxseeds are rich in ALA, a type of omega 3 fatty acids only found in plants and it is an essential component that our body requires since our body cannot produce it on its own.
Lower Blood Pressure:
Many studies conducted show that linseed is very effective in reducing blood pressure.
Lower risk of Cancer:
Lignin content is 800 times more in flaxseeds than any other plant foods. A study says that lignins lower the risk of breast cancer by 18%, and also reduces the risk of prostate cancer.
Due to the fiber present, taking flax seeds makes you feel full and reduces your hunger.
Maintain Blood Sugar Level:
Due to the presence of high insoluble fibers present, it helps in slowing down the release of sugar into the blood. Thus reducing blood sugar levels.
Flax seeds are a great source of proteins especially for vegans. They are proved to improve immunity, prevent cancer, antifungal, and lowers cholesterol.
A study shows that taking 3 tablespoons of flax seeds every day reduced 20% of LDL cholesterol or bad cholesterol. This is due to the fiber present in them.
How to eat Flax Seeds for Weight Loss?
The grounded powdered form is more suitable than direct seeds for digestion and maximum absorption of nutrients.
Can also sprout flax seeds to increase the nutrient value. These sprouts can be eaten directly or can be added to sandwiches.
You can also take flaxseed supplements online or at any health store.
If using oil, then it should be stored in a cool and dark place and used in low heat to ensure the nutrient value is not reduced or tampered with.
How much Flax Seeds should be taken a day?
You can take from 1 tablespoon to 5 tablespoons of linseed a day. Take 3 tablespoons of flaxseeds as an optimal amount.
Ways to include Flax Seeds in your Diet
1. Ground Flax Seed drink:
To 1 tablespoon of ground flaxseed, add 1 cup of hot water and squeeze half of the fresh lime.
This recipe is best suited for weight loss. Take it once a day
2. Flax seed fruit Smoothie:
Add 2 tablespoons of ground flaxseeds to 1.5 cups of almond or coconut milk, ¼ cup of yogurt (optional), natural sweeteners such as honey, maple syrup, dates to taste (optional), and berries of your choice. Blend all the ingredients together. Voila! Your flaxseed fruit smoothie is ready.
3. With granola:
Add 2-3 tablespoons of ground flaxseed to granola.
4. With your salads:
Add 2-3 tablespoons of ground salad along with your salad dressing to your salad
5. Egg Substitute:
Mix 2 spoons of ground flax seeds with 1/4rth cup of water and set aside for a few minutes till it gets egg-like consistency. This could be used as vegan substitutes for recipes that call for eggs, mostly baking.
Side effects of Flax Seeds:
Here are some of the common side effects associated with linseed :
- Stomach ache
Most of the side effects are related to the Gastrointestinal region, so to avoid most of these side effects, take flax seeds with plenty of amounts of water and take in optimal quantities
Precautions before taking Flax Seeds
1. Never take unripe or raw flax seeds:
Raw or unripe forms of flaxseeds are poisonous toxins and hence unsuitable for consumption.
Flaxseeds can induce estrogen-like effects and hence considered unsafe during pregnancy.
There aren’t any significant studies available that can determine the effects of flaxseeds on mother, baby, and breast milk. So it is better to avoid them.
4. Hormone-sensitive tumors:
Flaxseeds can act like estrogen. In conditions like breast, ovarian, uterine cancers might worsen due to flaxseeds.
5. Blood Pressure:
Flax seeds can lower blood pressure too low which might be harmful to patients with low blood pressure.
6. Bleeding Disorders:
Avoid flax seeds if you have any bleeding disorders, or any blood clotting disorders as it can be a blood thinner agent.
Flaxseeds can lower blood sugar levels when combined with blood-sugar-lowering medications. Sometimes the blood sugar level can drop too low, so constant monitoring is required.
8. Bowel obstruction:
Persons with gastrointestinal ailments such as inflammation, narrow esophagus are advised not to use flaxseeds.
Flaxseed is a great food ingredient with multiple health benefits including weight loss and can be integrated into multiple ways in your daily life.
While the omega 3 fatty acid and protein-rich food is beneficial to health in many ways, it still has few mild side effects. Please consult your physician in case of any allergy occurring due to flaxseeds.
If you want to add some supplements to enhance your process of weight loss then you can purchase our Weight Loss Max product from our Mars by GHC website.