Eating flax seeds for health? Here's the right way to consume them, according to a Clinical Dietitian
The nutritional excellence of flax seeds, together with their multiple health benefits, has made them a superfood for many years. However, a lot of us consume them raw with water, thus stripping many benefits from this super food. On the other hand, the process of roasting flax seeds, followed by grinding them before eating enhances their health-promoting properties. dietician_sakina , who has a Masters in Clinical Dietetics, recently shared that roasting, grinding and then consuming flax seeds has a lot of health benefits. Here's why..
Why roasting and grinding flax seeds matters
The outer shell of flaxseeds presents a challenge for human digestion because it remains intact when people eat them whole. The roasting process enhances seed flavor, while simultaneously making them more digestible because it weakens the outer shell. The digestive process of flaxseeds becomes more efficient after roasting because grinding them makes their nutrients more accessible to the body. Ground flaxseeds enable your body to extract vital fats, fiber, vitamins, minerals and antioxidants which exist inside the seed structure.
The roasting process of flaxseeds breaks down cyanogenic glycosides, which act as natural compounds that block nutrient absorption. The heat treatment during the roasting process deactivates these compounds, which results in safer and healthier consumption of flaxseed.
How to roast and grind flax seeds
Roasting Flax Seeds:
Take a dry pan (kadhai) and add the seeds.
The seeds need to roast at low temperatures for 5-7 minutes.
Stir the mixture continuously to prevent burning while achieving uniform roasting.
The seeds will achieve a deeper color and develop a nutty scent when they reach readiness.
Store the cooled seeds in an airtight container.
Some people choose to add a small amount of turmeric or salt before roasting to enhance both taste and nutritional value.
Grinding flax seeds:
A coffee grinder, spice grinder or electric blender should be used to process the roasted flaxseeds into a fine powder.
Small portions of seeds should be ground at a time because excessive heat can transform them into flaxseed butter.
A mortar and pestle serves as an alternative method for processing small amounts of flax seed, but requires manual effort for grinding.
Once done, store in an airtight container
Health benefits
Highly nutritious
One tablespoon of ground flaxseeds contains protein, dietary fiber, omega-3 fatty acids, and many vitamins and minerals, including thiamine, copper, magnesium, and manganese. The roasting and grinding process preserves most of the nutrients, while making them more accessible to the body.
Heart health
The omega-3 fatty acid alpha-linolenic acid (ALA) found in flax seeds helps decrease inflammation, and protects against heart disease. Research indicates that eating flaxseeds daily, helps decrease LDL cholesterol levels and creates better lipid profiles which benefits heart health.
Blood pressure control
Research indicates that flaxseeds possess antioxidants and anti-inflammatory agents, which help decrease both systolic and diastolic blood pressure readings. The heart-protective properties of flax seeds make them an excellent food choice for people who want to control their blood pressure.
Weight management and digestion
The high fiber content in flax seeds creates a feeling of fullness which extends eating periods and supports weight management, efforts. The dietary fiber in flax seeds helps digestion by creating regular bowel movements, and treating constipation. The roasted version of flax seeds maintains their digestive benefits, while being simple to incorporate into your daily meals.
Blood sugar regulation
The slow absorption of sugar by flax seeds helps regulate blood glucose levels, which benefits people with diabetes and those who are at risk. The combination of fiber and lignans in flax seeds helps people control their blood sugar levels and improves their insulin sensitivity.
Anti-Cancer properties
The lignans present in flax seeds function as antioxidants which help decrease the chances of developing hormone-sensitive cancers including breast cancer. The gut converts lignans into protective compounds that may help prevent cancer.
Brain, skin, and bone health
The brain function, memory and cognitive abilities receive support from the omega-3 fatty acids present in flaxseeds. The essential mineral magnesium plays a key role in maintaining strong bones and healthy skin. The regular consumption of these nutrients supports essential bodily functions which leads to better overall health.
How to consume
Add ground flax seeds to your breakfast cereals, smoothies and salads for extra nutrition.
Use flax seeds to replace eggs and flour in baked goods recipes.
Mix flax seeds into yogurt and soups to enhance their nutritional value.
One to two tablespoons of flaxseed per day, will provide complete health benefits without causing excessive fiber consumption.
Make sure to drink enough water when you eat flax seeds, because it helps your body digest fiber properly.
Disclaimer: This article is informational only and not a substitute for medical advice
Why roasting and grinding flax seeds matters
The outer shell of flaxseeds presents a challenge for human digestion because it remains intact when people eat them whole. The roasting process enhances seed flavor, while simultaneously making them more digestible because it weakens the outer shell. The digestive process of flaxseeds becomes more efficient after roasting because grinding them makes their nutrients more accessible to the body. Ground flaxseeds enable your body to extract vital fats, fiber, vitamins, minerals and antioxidants which exist inside the seed structure.
The roasting process of flaxseeds breaks down cyanogenic glycosides, which act as natural compounds that block nutrient absorption. The heat treatment during the roasting process deactivates these compounds, which results in safer and healthier consumption of flaxseed.
How to roast and grind flax seeds
Roasting Flax Seeds:
Take a dry pan (kadhai) and add the seeds.
The seeds need to roast at low temperatures for 5-7 minutes.
Stir the mixture continuously to prevent burning while achieving uniform roasting.
The seeds will achieve a deeper color and develop a nutty scent when they reach readiness.
Store the cooled seeds in an airtight container.
Some people choose to add a small amount of turmeric or salt before roasting to enhance both taste and nutritional value.
Grinding flax seeds:
A coffee grinder, spice grinder or electric blender should be used to process the roasted flaxseeds into a fine powder.
Small portions of seeds should be ground at a time because excessive heat can transform them into flaxseed butter.
A mortar and pestle serves as an alternative method for processing small amounts of flax seed, but requires manual effort for grinding.
Once done, store in an airtight container
Health benefits
Highly nutritious
One tablespoon of ground flaxseeds contains protein, dietary fiber, omega-3 fatty acids, and many vitamins and minerals, including thiamine, copper, magnesium, and manganese. The roasting and grinding process preserves most of the nutrients, while making them more accessible to the body.
Heart health
The omega-3 fatty acid alpha-linolenic acid (ALA) found in flax seeds helps decrease inflammation, and protects against heart disease. Research indicates that eating flaxseeds daily, helps decrease LDL cholesterol levels and creates better lipid profiles which benefits heart health.
Blood pressure control
Research indicates that flaxseeds possess antioxidants and anti-inflammatory agents, which help decrease both systolic and diastolic blood pressure readings. The heart-protective properties of flax seeds make them an excellent food choice for people who want to control their blood pressure.
Weight management and digestion
The high fiber content in flax seeds creates a feeling of fullness which extends eating periods and supports weight management, efforts. The dietary fiber in flax seeds helps digestion by creating regular bowel movements, and treating constipation. The roasted version of flax seeds maintains their digestive benefits, while being simple to incorporate into your daily meals.
Blood sugar regulation
The slow absorption of sugar by flax seeds helps regulate blood glucose levels, which benefits people with diabetes and those who are at risk. The combination of fiber and lignans in flax seeds helps people control their blood sugar levels and improves their insulin sensitivity.
Anti-Cancer properties
The lignans present in flax seeds function as antioxidants which help decrease the chances of developing hormone-sensitive cancers including breast cancer. The gut converts lignans into protective compounds that may help prevent cancer.
Brain, skin, and bone health
The brain function, memory and cognitive abilities receive support from the omega-3 fatty acids present in flaxseeds. The essential mineral magnesium plays a key role in maintaining strong bones and healthy skin. The regular consumption of these nutrients supports essential bodily functions which leads to better overall health.
How to consume
Add ground flax seeds to your breakfast cereals, smoothies and salads for extra nutrition.
Use flax seeds to replace eggs and flour in baked goods recipes.
Mix flax seeds into yogurt and soups to enhance their nutritional value.
One to two tablespoons of flaxseed per day, will provide complete health benefits without causing excessive fiber consumption.
Make sure to drink enough water when you eat flax seeds, because it helps your body digest fiber properly.
Disclaimer: This article is informational only and not a substitute for medical advice
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