Flax seeds are of immense significance in the food pyramid and live up to the hype. These tiny, heart-healthy, nutrient-packed seeds have a unique quality: they are stellar health food for weight loss. Also called linseeds, flaxseeds are the best natural health supplements you can consume daily. They are well-known sources of dietary fibre and many other macronutrients which aid weight loss and digestion. Better yet, they are not some fancy health supplements or chemicals you introduce to your body.
This article will explore why flax seeds should be a part of your weight loss regimen and how you can reap their benefits.
Flax Seeds: An Introduction
Flax seeds are tiny oil seeds used throughout history in various civilisations for various purposes. While you can trace their origins back to the Middle East, the Greeks used them as natural laxatives. Today, their anti-inflammatory and antioxidant properties help treat metabolism-related disorders and reduce cardiovascular risk and certain types of cancer.
Due to their multiple health benefits and fantastic weight loss properties, flax seeds are considered one of the most popular functional foods. These functional foods can improve health in ways other than just nutrition. Given the presence of three primary components, lignans, dietary fibre, and omega-3-fatty acids, research finds flax seeds contribute to weight loss tremendously.
Understanding How Flax Seeds Help You Lose Weight
Contain Fibre Which Reduces Appetite
Flax seeds are rich in dietary fibre. According to research, fibre intake leads to lower body weight. It is because fibre makes you feel fuller for longer. By reducing appetite, flax seeds help you reduce your calorie intake. In addition, they make you feel satiated by slowing down digestion in your stomach, which triggers various hormones that control appetite. Fibre-related weight loss is also associated with improved metabolic processes and healthy bowel movements.
Contain High-quality Protein and Are Low in Calories
Flaxseed is a rich source of plant-based, good-quality protein. In just 100 grams of flaxseed, you can get the benefits of 18 grams of protein! Moreover, one tablespoon of flaxseeds contains only 55 calories. These flaxseed properties help manage weight since they help you maintain a caloric deficit while still nourishing your body with the goodness of protein. Protein is essential for maintaining overall health since it helps the body’s growth and development. If you also love exercising, you must always be looking to increase your protein intake. And flaxseeds can be an excellent addition to your daily dose of natural protein.
Good Source of Omega-3-Fatty Acids
The primary component of flaxseed is alpha-linolenic acid. In vegetarian diets, it is one of the significant sources of omega-3 fatty acids. A diet rich in omega-3 fatty acids has the potential to aid weight loss because it plays a crucial role in the management of metabolic alterations and managing obesity. In addition to its weight loss properties, flaxseed oil is used widely to lower bad cholesterol levels in overweight people.
Rich in Lignans Which Aid Weight Loss
Flaxseeds are rich in certain plant chemicals called lignans. Lignans are phytoestrogens and fibre-associated compounds found in many plants. They help in improving the functioning of the cells that burn fat. Furthermore, lignan effectively treats metabolic disorders like obesity and diabetes. The lignans’ contribution to healthy metabolism in the body also aids weight loss.
The HealthifyMe Note
Flax seeds can be a great addition if you follow a nutrient-rich, calorie-controlled diet. Also, they contain many unique elements that aid in weight loss, which is difficult to find in other naturally occurring seeds. Flaxseeds support weight loss by increasing satiety, boosting metabolism, and improving digestion.
Ways to Use Flaxseeds for Weight Loss
To gain maximum benefit from flax seeds, you need to consume them correctly. Additionally, remember that flax seeds alone may not aid weight loss. They work better when supplemented with regular exercise and a healthy diet.
You can eat flaxseeds almost every day. About 1-2 teaspoons of flax seeds per day are the recommended amount for consumption. Flax seeds are as effective for weight loss as you eat them in the morning or at night; there isn’t much difference. However, some of their additional effects might be more effective at particular times of the day. Because of their high fibre content, eating them in the morning will, for instance, boost your metabolism. Regardless, it is entirely up to you when you wish to consume flax seeds.
Here are the best ways to incorporate these teensy-weensy but nutrient-rich seeds into your diet.
- Flax seeds give that additional crunch when added to salads, oatmeal, yoghurt or baked goods like muffins and brown bread.
- You can ground flax seeds to make flaxseed powder. This powder can be an excellent addition to smoothies, mixed in a cup of warm water to start your mornings or make flaxseed tea.
- Like a health supplement, you can also eat one tablespoon of flaxseed powder daily.
- Flaxseed oil is perfect for salad dressings, dips and sauces since it has a mild taste.
- Since flaxseed oil is sensitive to heat, we do not recommend cooking with it since heating it might change its nutritional properties. It also does not have the same nutritional value as whole or powdered flaxseeds, so we recommend the consumption of flaxseeds in the latter forms.
The HealthifyMe Note
Low in calories and rich in protein, omega-3-fatty acids and lignans, flax seeds can help you get excellent results. But only if consumed in the right manner and complemented with proper exercise. Whole or powdered flax seeds are better alternatives to flaxseed oil. Make sure that you aren’t allergic to them before consuming them daily.
Healthy Recipes to Try
Preparation Time: 20 minutes
- Whole flax seeds: 2 tbsp (60 g)
- Boiling water: 2 cups (500 ml)
- Slice of lemon: 1
Method of Preparation
- Fill a teapot with whole flaxseed. Wait for 15 minutes after adding boiling water to the mixture. Strain if necessary.
- Add a lemon slice.
Banana Oats Flaxseed Smoothie
Preparation time: 10 minutes
- Banana: 1
- Ground flax seeds: 1 tbsp (30 g)
- Unsweetened Greek yoghurt: 1 cup (250 g)
- Instant oats: 2 tbsp (60 g)
- Apple: ½
Method of Preparation
- Chop and toss the banana and apple into a blender.
- Add yoghurt and oats to the blender and give it a spin.
- Add ground flaxseeds and stir well.
- Pour the smoothie into a glass.
Lentil Soup With Flaxseeds
Preparation time: 20 minutes
- Yellow lentils: ¼ cup (70 g)
- Chopped garlic: 1½ tsp (15 g)
- Chopped tomato: 1
- Chopped onion: 1
- Flaxseed powder: 2 tbsp (50 g)
- Extra virgin olive oil: 1 tbsp (40 ml)
- Water: 1 cup (250 ml)
- Salt and black pepper: To taste
- A handful of coriander leaves
Method of Preparation
- Heat the olive oil and add the chopped garlic. Fry until it turns brown.
- Add chopped onion, tomato, salt, and pepper. Cook for a minute, and then add lentils.
- Add a cup of water, and cook for about 10 minutes.
- Remove from the flame and add flaxseed powder. Stir well.
- Garnish with coriander leaves.
If you have never had flax seeds, it is not late to try these excellent natural supplements and discover their nutritional benefits. No wonder they are becoming one of the most trustworthy weight loss foods. But if you want to make some long-term and healthy changes to your weight, committing to a balanced diet plan and exercise routine is the way to go!