Diet Plans Low-Carb Diets Cooking Tips/Products How to Add Nutritious Flaxseeds Into Your Diet Tips and Recipes for Eating Healthy Low-Carb Flax Regularly By Laura Dolson Updated November 02, 2018 Pin Flip Email Print Influx Productions/The Image Bank/Getty Images More in Diet Plans Low-Carb Diets Cooking Tips/Products Foods Popular Low-Carb Diets Dining Out Other Diets Flaxseeds are very nutritious—they contain lots of fiber and healthy fat and are very low in carbohydrates. They are tasty, with a delicate nutty flavor. It is easy to add flax to your diet on a regular basis. Since flaxseeds are very high in fiber, you should drink lots of fluid while eating flax. Because the seed is encased in a tough outer lining, whole flaxseed will go through you without any of the benefits if you do not chew them or grind them into a meal. You can grind flaxseeds in a spice or coffee grinder, or you can buy seeds that are already ground. Be sure to purchase the flaxseed meal from a store that has a fairly rapid turnover of stock, or you may end up with rancid seeds. If your flax meal tastes bitter, it is most likely rancid and should not be eaten. Health Benefits of Flax Flaxseeds contain three components that launch flaxseeds into the category of a superfood: omega-3 fatty acids, lignans, and fiber. Omega-3 essential fatty acids are "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans have antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. Flaxseed contains both the soluble and insoluble types of fiber. Both types of fiber can help moderate blood sugar levels by slowing down your body's absorption of sugar. Other health benefits of fiber can include maintaining a healthy digestive system, by lowering your incidence of constipation and colon issues and keeping your body metabolism regulated. Mix Flax With Other Foods The quickest way to get flaxseeds into your diet is to sprinkle them onto foods you commonly eat every day. Add flaxseeds to these foods: Yogurt with fruitCottage cheese or ricotta cheese with fruitSmoothies and shakesMix into pancake or muffin batter, or other baked goods The same can be done with flax meal. Take the flax meal and mix it into foods, like butter, jams, and cheese mixtures. Here are suggestions for where to mix in flax meal: Peanut butter and cinnamonAny nut butterCinnamon, sweetener, and butterChopped nutsBerriesChopped apple and cinnamonChopped peachesSyrups and sugar-free syrupsJam and sugar-free jamUnsweetened coconutButterShredded cheeseCheese and chilies, chives, or garlic Make a Sweet or Savory Instant Porridge You can pour boiling water over flaxseed meal to make a porridge that can be flavored in many ways, both sweet and savory. The amount of water will vary according to taste, but using about twice the amount of water as flaxseed meal is a good start. You can add a pinch of salt, or if you prefer sweetness, add a little sweetener. Let the porridge thicken for a couple of minutes while the seeds absorb the water. If it is too thick and gel-like, add more water. Flaxseed Recipes Flaxseed meal can be used for many different types of meals, breakfast foods, breads, snacks, or dessert. Types of Meals Recipes Breakfast foods Apple Flax MuffinsCinnamon Flax Cranberry MuffinsSatisfying Breakfast ShakeFlax Meal Breakfast Microwave PuddingFlax Seed Peanut Butter Hot Cereal Breads Flax Seed Focaccia-Style BreadFlax Seed Pizza CrustGarlic Parmesan Flax Seed Crackers Snacks Berry Protein Fiber Shake Dessert Miracle Brownies Was this page helpful? Thanks for your feedback! Looking to start a low-carb diet, but not sure where to start? Sign up to get our free recipe book and enjoy delicious low-carb meals. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-analysis of the effects of flaxseed interventions on blood lipids. American Journal of Clinical Nutrition. 2009;90(2):288-297. doi:10.3945/ajcn.2009.27469. 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