Nuts, Seeds & Legumes Topics
The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system. Flaxseed has been associated with treating and curing several kinds of medical conditions and although it is a natural product, it does not lack its share of side effects. Linseed meal , the byproduct of producing linseed oil from flax seeds, is used to feed livestock. Add 1—3 tablespoons of ground flaxseed to a morning smoothie. Although brown flaxseed may be consumed as readily as the yellow varieties, and have been for thousands of years, its better-known uses are in paints, for fiber, and for cattle feed. Just add a tablespoon or two to your breakfast cereal or add it to regular flour.
The fiber, phytosterols, and omega-3 content of flaxseed may help boost heart health. The lignans it contains may help protect against cardiovascular and other chronic diseases. Phytosterols are molecules that are similar in structure to cholesterol, but they help prevent the absorption of cholesterol in the intestine.
Eating foods that contain these nutrients may help reduce the levels of LDL, or "bad" cholesterol, in the body. In , researchers at the Iowa State University's Nutrition and Wellness Research Center looked at the effect on cholesterol levels in men who consumed at least 3 tablespoons of flaxseed a day, including at least milligrams mg of lignans.
The men saw a decrease of nearly 10 percent in their cholesterol levels after 3 months. However, it did not have the same effect on women. Suzanne Hendrich, who led the Iowa research, suggested that the different may be due to testosterone levels in men, which are lower in women. In , a study of 55 Native American women who had undergone menopause suggested that a daily intake of 30 g of flaxseed reduced their LDL cholesterol levels by up to 10 percent.
Fiber is also thought to help reduce cholesterol and the risk of cardiovascular disease. Flaxseed contains both soluble and insoluble fiber. According to the Mayo Clinic, soluble fiber dissolves to produce a gel-like substance that can help reduce cholesterol and glucose levels. One benefit is that it makes you feel full, so you are less likely to overeat. Omega-3 oils, usually found in oily fish, have been linked to reductions in cardiovascular risk.
Some researchers have suggested that flaxseed could offer an alternative to marine sources of omega 3. In , a study of 30 women suggested that consuming 40 g a day of flaxseed may help reduce the incidence or severity of hot flashes in women who are not using estrogen therapy during menopause.
A study of women, published in the journal Menopause , found that a daily intake 40 g of flaxseed, representing mcg of lignans, improved the symptoms of hot flashes by around half. However, women taking a placebo also experienced a reduction, and it was not clear that effects were due to the flaxseed.
The crushed flaxseed was sprinkled onto cereal, yogurt, or mixed into a drink. There were hopes that flaxseed could become an alternative or complementary therapy for hot flashes, but the researchers concluded that the study "was not able to provide support for the use of flaxseed in reducing hot flashes more than a placebo.
The lignans and other phytoestrogens are thought to help reduce the risk of chronic diseases, such as diabetes, because of an anti-inflammatory effect. In a small study published in , scientists gave 25 people 0 g, 13 g or 26 g of flaxseed every day for 12 weeks. The participants had prediabetes, and they were either men with obesity or overweight or women who had undergone menopause.
Those who took 13 g of flaxseed had lower glucose and insulin levels and improved insulin sensitivity. A study on rats, published in , suggested that compounds found in flaxseed may help reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes in humans, but more studies are needed.
In , researchers published results of a study in which 99 people with prediabetes were given 40 g, 20 g, or no flaxseed and no placebo each day for 12 weeks. The results indicated that consuming flaxseed powder every day may reduce blood pressure in people with prediabetes, but it does not improve levels of blood sugar and insulin resistance. Flaxseed is rich in both soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water.
Insoluble fiber remains in the intestinal tract. It absorbs water and adds bulk to the digestive tract. This helps keep movement through the gut regular. Consuming it with too little water can make constipation worse and possibly lead to an intestinal blockage.
Too much flaxseed or flaxseed oil can cause diarrhea. Flaxseed has long been used in Ayurvedic medicine for health promotion, prevention, and a range of conditions, many to do with skin health. A small study published in suggests that consuming flaxseed oil may help reduce skin sensitivity and roughness and improve skin hydration.
Studies have found that the lignans in flaxseed may help protect against radiation. Scientists gave dietary lignans in flaxseed to mice with lung problems caused by radiation. The mice that consumed the compounds derived from flaxseed had less inflammation , injury, and fibrosis, and a better survival rate that those that did not.
The researchers suggested that in the future, lignans from flaxseed may be useful for treating lung problems associated with radiation due to accidental exposure or radiation therapy. Flaxseed is an excellent source of fiber, lignans, and of linoleic and alpha-linolenic acid ALA , two omega-3 fatty acids that are essential for human health. The USDA also note that flaxseed contains phytosterols.
In every g of flaxseed, there are Lignans are also present in large amounts. Lignans are a type of phytoestrogen. Phytoestrogens are estrogen-like chemical compounds with antioxidant qualities. They can reduce levels of free radicals in the body. Flaxseed is considered a good source of lignans, containing 0. Lignans may help protect against cardiovascular disease and a range of chronic conditions, if consumed for life as part of a healthful diet and lifestyle.
However, more research is needed to confirm the exact role they can play. Omega-3 fatty acids are thought to be beneficial for the heart. They can only be obtained by eating the right foods, as the human body does not produce them. Flaxseeds should be consumed in ground form, as whole flaxseeds can pass through the digestive tract undigested. Too much flaxseed can lead to:. Raw and unripe flaxseeds are not suitable for consumption, as they may be toxic.
Flaxseed should always be consumed with plenty of fluid. During pregnancy, women are advised not to consume it, because the phytoestrogens it contains could have an adverse effect. It may not be suitable while breastfeeding. There is also a chance that the phytoestrogens in flaxseed may interfere with the action of birth control pills or hormone therapy.
The USDA notes that up to 12 percent flaxseed is safe to use in food. It is not yet clear whether flaxseed does help control diabetes. Anyone who is taking medication for diabetes should check with their doctor before introducing flax seed in your diet, in case an interaction occurs. Omega-3 fatty acids can increase the risk of bleeding, if used with blood thinners, such as warfarin Coumadin. Omega-3 supplements or flaxseed products and blood thinners should be used only after discussing with a health professional.
As with any herb or supplement, care must be taken when consuming large amounts. Flaxseed in its natural form is preferable to taking flaxseed as a supplement. Supplements are not monitored Anyone who is considering taking it as an alternative or complementary therapy should first speak to their doctor. There is a selection of flaxseed products available for purchase online. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you.
We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link s above.
Article last updated by Yvette Brazier on Mon 20 November All references are available in the References tab. Lignans and human health [Abstract]. Critical Reviews in Clinical Laboratory Sciences, 44 Flaxseed supplementation not dietary fat restriction reduces prostate cancer proliferation rates in men presurgery.
Cancer Epidemiology, Biomarkers, and Prevention 17 12 , Omega-3 fatty acids and cancer cell cytotoxity: Implications for multi-targeted cancer therapy. Journal of Clinical Medicine, 5 2 , Essential for a healthy diet. Flax and flaxseed oil: An ancient medicine and modern functional food. Journal of Food Science and Technology 51 9 , Daily flaxseed consumption improves glycemic control in obese men and women with prediabetes: A randomized study [Abstract].
Journal of Renal Nutrition, 33 5 , The effect of flaxseed powder on insulin resistance indices and blood pressure in prediabetic individuals: Add to recipes in place of 1 egg as original recipe is written. Follow us on Twitter , Instagram , Pinterest , and read more about us here! This Thanksgiving I made all my sides with your recipes. They tasted great and I will continue to use Minimalist baker.
Same ratio in my experience. Again, not a 1: I made a vegan quiche last week and, while it was really tasty, I found it to lack the congealed texture of eggs. Could I add a flax egg to my recipe to fix this? In place of eggs in a quiche, I have seen that people use chickpea flour, water etc. So here we are talking a different egg replacer than flax eggs. What measurement of flax seeds do you use to get 1 tablespoon of ground flax?
I like to grind my own. I guess it helps. But, not being smart here…. Why do we use them and not just leave them out? In what way does the flax egg effect the end result? By let it sit, do you mean by letting the flax egg mix you made sit or the finished product?
Make sure not to overcook them as they get a bit slimy on the outside. But otherwise, works like a charm and adds a delicious earthiness and body to the dish. Hi, Do you know how much flaxseed to use for an extra large egg? What might make the difference between a large and an extra large flaxseed egg?
If you use the water from a can of chickpeas instead of the egg whites you get a lovely meringue. Look into Chickpea liquid, aquafeba. I heard people make macaroons with aquafeba which is originally based off whipped egg whites. I used this as a substitute for 1 egg in a Betty Crocker sugar Cookie mix, the turned out perfect and delicious! Love, love, love your website and your recipes!! How do you use chia seeds to make flax egg? Do you have to ground the chia first?
And how long should you leave it before using? Glad I saw this as I was lurking through comments to see if chia could be used instead of flax — I was about to grind up my chia seed! I am in love with your site.
Your vegan recipes and hacks are so great and much simpler than other sites I have seen. I made a no-chicken nugget recipe and it was the first time I made a flax egg as a batter for the nuggets.
This recipe used a bit of flour in their flax egg too. We used coconut flour. It made an amazing batter that the bread crumbs stuck to perfectly! Yes, have seen some use it on YouTube and used it myself on some soy meat medallions which I made nuggets from. I used it today to coat chicken nuggets before breading. My kids loved it more than they usually love nuggets.
Cauliflower pieces coated like nuggets. The 65 in the name there are different explanations for, one being that the original resaurant where the dish was invented, was in some street 65, one was that the chef was 65 etc… I just love it, it is amazing how much it tastes like chicken! They always fry it though, I have just baked mine. Iam planning on using this for eggless cupcakes. Is there anything I need to add or subtract that might affect my cupcake moistness levels…?
Have you ever tryed tangzhong bread you can skip milk eggs and butter so do I for a soft and fluffy bread or buns. Many greetings from Italy. Hi, I enjoy using flax eggs and thought I would share this; if you make it ahead of time and let it sit in the fridge for a couple of hrs or over night it becomes congealed, and provides a better binder.
I have used it with making doughnuts, pancakes and many others. Thank you for the tip to let it sit overnight. I am planning to make veggie burgers with chickpeas, zucchini tots and need something to bind them, Will try this for sure.
Just came upon your site and love the substitute for eggs. I am excited to try the Flax Egg in some recipes. Looking forward to information in your emails. Made it today and loved it. The inside was a little moist but I figure when I make itagain I will leave in for fourth mins.
Thank you for this! I will post a link to this on my blog TheBeetMama. Hi i was wondering can i make scrabble eggs. My daughter cant eat and she dont like the tofu eggs.
We stop buying eggs in the house because of her. My husband cooked the tofu eggs, we like it but she didnt. Can we fry the flaxseed. It just has properties to help bind ingredients together similar to regular eggs. No, you cannot make scrambled eggs with flax eggs. Try googling chickpea flour scramble though, saw someone making from that, just like they also use it instead of eggs in a quiche…?
Your One Bowl carrot apple muffins calls for 1. Can you please tell me how many actual eggs I could use in this recipe? See my vegan omelet for tips. Can I use a flax seed egg to bake bread with?
I just made my whole wheat banana muffins with two flax eggs instead of regular eggs. They turned out great and seemed to rise even more than they normally do!!! They tend to go rancid faster if you store them ground.
Since I am lazy, I buy pre-ground and store them in the freezer. What a lovely surprise as I stumbled upon your flax egg recipe tonite!! What harm does eating an egg do to the chcken!? The chicken makes the egg, lays the egg and then the egg has nothing more to do with her! Not eating the chicken is one thing. Because many chickens are horribly mistreated in egg production is one reason.
And there are other reasons as well. Sandra, Research factory farming for chickens. The chickens are kept in small cages. They get no natural sunlight, their breaks are torn off and no space to spread their wings, all of this torture simply for the mass production of eggs for humans to consume.
Another part of the egg industry is chick culling. Chick culling is the process of killing newly hatched poultry for which the industry has no use for. Specifically, it is the male chicks that have no use, therefore, the male chicks get thrown onto a conveyor belt and ground up alive.
Finally decided to try this for a cookie recipe, since recently eggs have started to sit a bit heavy in my tummy. I will start using this for more stuff pancakes next, I think! I veganized my traditional carrot cake recipe yesterday. The recipe calls for 4 eggs, so I used 4 flax eggs yesterday. I actually have an egg substitute I got from whole foods that is made from chickpeas and chia seeds.
Would that be okay to use instead of the flaxseed? Thanks for the flax egg. I am also experimenting with chia seeds for similar use including thickening cooked fruit and batters. Must rinse chia seeds though as I have found grit in most sources even when marked clean. What if I accidentally leave the flax egg to set for longer than five minutes?
Will it still work? Just made these cuz I had 3 brown bananas that needed to be used but I was a little disappointed with the results: The muffins came out a very dark brown… I used raw sugar instead of brown sugar, could that be why they are so dark?
Would love to know how it worked with your pie! I just tried a chocolate chess pie earlier using oil, water, and baking powder but it was soup in a pie crust?. Second try I used the flax seed, but also added a few teaspoons of the commercial egg replacer hoping the combo would work. It looks like it worked. About to try another one. In other baking recipes sometimes you can replace an egg with applesauce, do you think this could work in this recipe? How much flax meal should I use if the recipe key lime pie only calls for egg yolks?
I assume same ratio, just less volume. That being said, here is a Vegan Key Lime Pie recipe for you to check out that does not require eggs!
Like do you pack it in or fluff it up? Today, I used this to make some vegan yeasted crepes with whole wheat flour. Honestly, I thought it would work a lot better than it did. Batter was too runny and took hours to rise, though I followed instructions to a T — the only change being the egg substitute. The crepes simply fell apart on the skillet.
I have an egg allergy. I use 1 Tab. This equals 1 egg for baking. After about 5 minutes you would see a change in the texture. It would become gelatinous, sticky.