Flax seeds for weight loss

Written by Bryan Fisher, MA., on November 9, 2021

Flax seed is a plant-based diet staple rich in healthy fats, which helps with weight loss, and promotes good health.

Flaxseed can help you feel full with its fiber content. It stabilizes blood sugar levels, improves skin elasticity, maintains bowel regularity, promotes hormonal balance, and reduces inflammation in the body.^{[1 ]}Ankit Goyal, Vivek Sharma, Neelam Upadhyay, Sandeep Gill, and Manvesh Sihag "Flax and flaxseed oil: an ancient medicine & modern functional food" ✓ Highly respected database from the National Institutes of HealthGo to source

Many people these days are looking for ways to lose weight and keep it off for good. One way that people have been using it for centuries is by including flaxseed in their diet.^{[2 ]}Xiaotong Kuang, Yan Kong, Xiaojie Hu, Kelei Li et all. "Defatted flaxseed flour improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial"
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Flax seed can be found online or at any grocery store in the form of seeds, capsules, or oil. It's most often used in baked goods such as bread, muffins, cakes, cookies, and cereals. It has a mild flavor but offers a rich texture that lends itself well to baking.

Consuming flaxseed on a regular basis is one of the most effective ways to lose weight without restricting calories or changing your daily routine.

How flax seed help you lose weight

Flaxseed is an essential part of a healthy lifestyle due to the properties that are associated with it. It is known to help people lose weight, positively impact cholesterol levels, increase antioxidant activity in the body, and reduce inflammation. ^{[3 ]}Bloedon, LeAnne T, and Philippe O Szapary. "Flaxseed and cardiovascular risk."
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Flaxseed properties make it an essential supplement for those looking to improve their health and wellness. Flaxseeds are an excellent source of health benefits that cover a broad spectrum of needs.

Eating a diet of flax seeds regularly has been associated with so many potential health benefits, from improved digestion to healthier skin.^{[4 ]}Zhou, Xin et al. "In Vitro Digestion and Fermentation by Human Fecal Microbiota of Polysaccharides from Flaxseed."
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Ground flaxseed also positively affects appetite suppression, which can lead to weight loss in some individuals.

Ground flaxseed is one of the most nutritious foods on the planet. It is an excellent source of fiber, omega-3 fatty acids, and lignans. Lignans are plant compounds that have antioxidant and anti-inflammatory properties.^{[5 ]}Lane, Katie et al. "Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature."
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Ground flaxseed has been found to reduce total cholesterol by up to 12%. It also reduces low-density lipoprotein (LDL) or "bad" cholesterol levels by 14% and positively affects triglyceride levels in the blood.^{[6 ]}Mirfatahi, Maryam et al. "Effects of Flaxseed Oil on Serum Lipids and Lipoproteins in Hemodialysis Patients: a Randomized Controlled Trial."
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Flaxseed offers powerful nutritional support for weight loss, including lignans that activate enzymes that reduce unhealthy cholesterol absorbed into the body. Replace eggs with ground flaxseed to keep you feeling full and ward off hunger pangs, and be sure to include it in salads.^{[7 ]}Surampudi, Prasanth et al. "Lipid Lowering with Soluble Dietary Fiber."
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Omega 3 fatty acids

Flaxseeds contain an abundance of omega-3 fatty acids, fiber, and plant-based protein. These seeds also provide a variety of vitamins and minerals, such as iron and magnesium.^{[8 ]}Parikh, Mihir et al. "Dietary Flaxseed as a Strategy for Improving Human Health."
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Flax seed oil

Flax seed supplements, which contain pressed flaxseed oil, are a healthy and cost-effective way to incorporate more of these nutritious seeds into your diet.

Flax seeds are rich in omega-3 fatty acids and antioxidants.

Flax seeds can be easily added to smoothies, cereals, rice dishes, and salads.

A lot of people prefer using a supplement for getting the necessary daily dosage of these seeds.

However, it's better to take flax seed oil in its natural form from a trusted source.

Flax seeds health benefits

Flax seeds nutrition

There is no doubt that eating flax seeds is an easy way to introduce more high-quality nutrients into your diet. Flax seeds make you feel fuller longer and combat cravings.

Flax seeds are one of the most nutritionally-dense foods on the planet. They contain a significant amount of protein, magnesium, phosphorus, manganese, zinc, folate, and iron. Flax seeds are a great source of omega-3 fatty acids, protein, fiber, and a variety of minerals. Flax seeds help to lower cholesterol. ^{[11 ]}Gambuś, Halina et al. "Quality of gluten-free supplemented cakes and biscuits." ✓ Highly respected database from the National Institutes of HealthGo to source

These seeds are rich in dietary fiber, B vitamins, Omega-3 fatty acids, and many other essential nutrients, making them a necessary part of any balanced diet.^{[12 ]}Martinchik, A N et al. "Nutritional value and functional properties of flaxseed" ✓ Highly respected database from the National Institutes of HealthGo to source

Flaxseed can be eaten in many different ways: ground for baking, soaked for use in smoothies, or even eaten whole as a tasty snack!

Flax seeds side effects

For some people taking flaxseed might be better off soaking or sprouting it to ensure that it doesn't interfere with mineral absorption.

Raw or unripe flax seeds may contain potentially toxic compounds. These compounds are destroyed with the application of heat, so it is important to cook flax seeds before adding them to your diet. ^{[13 ]}Doussot, Joël et al."Investigation of the Lignan Content in Extracts from Linum, Callitris and Juniperus Species in Relation to Their In Vitro Antiproliferative Activities." ✓ Highly respected database from The National Institutes of HealthGo to source

We suggest that you avoid consuming flaxseed if you are pregnant or breastfeeding, as it may have mild hormonal effects. There is little information about its safety in these situations, so we suggest waiting until more is known.^{[14 ]}Farmer, C, and H V Petit. "Effects of dietary supplementation with different forms of flax in late-gestation and lactation on fatty acid profiles in sows and their piglets."
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When taking flaxseed, drink plenty of water to avoid intestinal blockage. Flaxseeds are rich in fiber, minerals, healthy fats, and an omega-3 fatty acid called alpha-linolenic acid (ALA). Avoiding intestinal blockage by drinking enough water will prevent the seeds from fermenting and becoming rancid in the intestines. When taken with too little water, flaxseed can cause bloating, gas or diarrhea.

Flaxseed is a plant-based food that belongs to the "lignan" family, and you can add it to many foods, such as bread and cereals. Flaxseed contains antinutrients, such as cyanogenic glycosides, that sometimes can negatively affect the thyroid gland.^{[15 ]}Cressey, Peter et al. "Cyanogenic glycosides in plant-based foods available in New Zealand."
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How to eat flax seeds for weight loss

Organic raw flaxseed blended with water provides better results, and it is more nutritive. Just be careful to get them from a trusted source and that they are not rancid.

Buy only organic whole flaxseed grain. Be careful not to buy grounded flaxseed. Flaxseed becomes rancid 1/2 hour after it is grounded. You have to make your own grounded flaxseed using a grinder or blender and drink it with water.

A great way to add omega-3s to your diet is by eating flaxseeds, but it's important to note that they do have a downside. Raw or unripe flaxseeds may possess harmful toxins, so they must be fully cooked before you consume them.

Flaxseed, known for its many health benefits, is also a food product containing fatty acid alpha-linolenic acid, or ALA. Flaxseed provides various nutrients such as protein, fiber, and magnesium.

Flaxseeds are a great way to get high fiber content in your diet. High fiber intakes have been shown to lower the chances of obesity, so it's an excellent idea to get plenty of high-quality flax daily.

One small study has shown that flaxseed fiber may help people feel fuller and less hungry.^{[16 ]}Hernández-Pérez, Talía et al. "Seeds from ancient food crops with the potential for antiobesity promotion."
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Flaxseed is not digested until it reaches the large intestine, meaning that it could be a good way for those with irritable bowel syndrome to manage their symptoms.^{[17 ]}Miśta, D et al. "The effect of Linola and W92/72 transgenic flax seeds on the rabbit caecal fermentation--in vitro study."
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Flaxseed interacts with the microbiome, a diverse population of microbes that live in the gut, to influence health and weight loss.^{[18 ]}Muñoz, O et al. "The effect of Lactobacillus acidophilus and Lactobacillus casei on the in vitro bioaccessibility of flaxseed lignans (Linum usitatissimum L.)."
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