We found strong evidence that flax seeds help reduce your weight.
There are many reasons why eating flax seeds is excellent for losing weight.
- High in fiber, which makes you feel full longer
- Rich in omega-3 fatty acids improves metabolic rate. (Research is needed to prove the connection between Omega-3 fatty acids and weight loss)
- Loaded with Lignins and Lignans
- Very low in calories
- Contains plant proteins
- Excellent source of energy
- High in Antioxidants.
If you've never tried flax seeds, you should try them now. You should try them every day.
Read along to know the details of each weight-loss benefit of flax seeds.
1. High in fiber
Fiber helps keep your digestive system healthy. A study published in the American Journal of Clinical Nutrition found that people who ate foods rich in dietary fiber lost twice as much weight over five years compared to those who didn't eat enough fiber.
The researchers suggest that fiber could play a role in helping us feel full longer, making it less likely we'll snack on junk food. They also theorize that eating fiber-rich foods could decrease appetite because fiber fills up space in our stomachs.
2. Rich in omega-3 fatty acids
Flax seeds contain omega-3 fatty acids, which are beneficial for heart disease prevention. They can help control high cholesterol, prevent heart disease, and may even prevent certain kinds of cancers. It isn't clear whether these fatty acids directly connect to weight loss.
A 2011 study found that omega-3 fatty acids had little to no effect on weight gain in people who followed an eating plan with diet and exercise. Some anecdotal evidence suggests that taking omega 3 fatty acids may speed up weight loss. Research results are still awaited to prove the connection.
Omega-3 improves brain function and mood. You are likely to avoid binge eating or stress eating.
3. Loaded with Lignins and Lignans
Lignans are phytonutrients in plants like flaxseed, sesame seed, oats, barley, and beans. They're essential because they help maintain healthy cell membranes and improve metabolism. They enhance your metabolic rate.
According to the American Cancer Society, foods high in lignans include whole grains, legumes, nuts, fruits, vegetables, and soy products. You can find out how many lignans you consume daily by checking out the USDA National Nutrient Database.
4. Very low in calories
Flax seeds provide a good amount of energy. According to the Mayo Clinic, one tablespoon of ground flax seeds contains around 150 calories. That's about half the calories of a cup of cooked brown rice.
5. Contains plant proteins
Flax seeds contain plant proteins that help to reduce weight. The protein in flax seeds has been shown to increase satiety and suppress hunger hormones. This means you will be more satisfied after eating flax seeds and won't want to overeat.
Flax seeds have about 15 percent protein, higher than most other protein sources such as meat or dairy. Protein provides the building blocks for muscle growth and repair.
6. Excellent source of Vitamins and Minerals
Flax seeds also contain vitamin B6, magnesium, zinc, iron, copper, manganese, phosphorus, potassium, calcium, and vitamins E and K. These nutrients contribute to overall health and well-being.
7. High in antioxidants
Flax seeds are loaded with antioxidants. Antioxidants protect cells from damage caused by free radicals. Free radicals cause inflammation, which is linked to obesity.
How Much Flaxseed Per Day to Lose Weight?
Flaxseeds contain lots of fiber and Omega-3 fatty acids. They're good for heart health, and they help lower cholesterol levels. But whole flaxseed contains too much fat to be considered a healthy snack. So how much are we supposed to eat?
Several clinical trials have found that taking 30 grams of ground flaxseed daily (about 1 tablespoon) is associated with significant reductions in body fat percentage among individuals who begin the study overweight or obese.
A study conducted by researchers from the University of Minnesota showed that people who started being overweight lost significantly more fat during six months when they were given a daily dose of ground flaxseeds (30 grams) compared to a placebo group.
Another study confirms the findings of the previous meta-analysis but also emphasizes the need to take long-term dietary changes seriously to see the most benefits.
FAQ on flaxseeds for weight loss
Are Flax seeds better than other seeds in weight loss?
Flax seeds are better than psyllium, sunflower seeds, and lifestyle modifications for reducing body fat. Eating flax seeds in your foods will also keep you from gaining extra pounds. Watching your calorie intake and consuming fiber-rich, whole food plant-based meals will help you lose fat.
Are flaxseeds good for controlling Cholesterol?
Studies show that people who eat flaxseeds regularly tend to have better blood lipid profiles than those who don't. Eating flaxseeds may help lower your total and bad (LDL) cholesterol and raise your good (HDL) cholesterol.
Can flaxseed improve digestive conditions?
According to MayoClinic, "Flax seeds contain fiber and fatty acid that help improve digestion and ease constipation." Flax seeds outperform psyllium's ability to relieve constipation.
Can flaxseed help in Non-alcoholic Fatty Liver?
A study showed that people with non-alcoholic fatty liver diseases who ate flaxseed had improved liver function and reduced inflammation levels.
How To Use It?
Flaxseeds come in two forms: whole and ground.
The best way to eat flax seeds is to grind them, mix them with ground dates and eat them as laddus.
Flax seed can be eaten whole or crushed or made into a powder. Flax seed can be added to foods for flavor, texture, color, or nutrition.
You can add flax seeds to any dish you'd normally eat, from breakfast through dinner. However, it tends to make the dish a little gooey.
Dr. Achyuthan Eswar.