2 tbsp (14 g) Whole Flax Meal contains approximately 70 calories. Flax meal is a versatile and nutritious ingredient that can be easily incorporated into your daily diet. It provides a range of health benefits and is a great addition to any meal.
Not only is flax meal low in calories, but it is also high in fiber, protein, and omega-3 fatty acids. This makes it a great option for people looking to maintain a healthy weight or manage health conditions like high blood pressure or diabetes.
In this article, we will delve into the world of flax meal, exploring its benefits, uses, and potential drawbacks.
What is Whole Flax Meal?
Whole flax meal is made by grinding whole flax seeds into a fine powder. It is different from ground flax seeds, which are either ground into a fine powder or partially ground. Whole flaxmeal has a nutty flavor and can be used as a substitute for flour in some recipes. Flax meal contains a variety of nutrients, including fiber, omega-3 fatty acids, protein, and lignans. Lignans are a type of phytoestrogen that have been linked to a reduced risk of breast cancer, heart disease, and osteoporosis. Flax meal is also gluten-free, making it a great option for people with gluten intolerance or celiac disease.
Calories in Whole Flax Meal
1 tbsp (7 g) of whole flax meal contains approximately 35 calories. So, two tablespoons (14 g) of flax meal contain around 70 calories. While flax meal is relatively low in calories, it is important to remember that it is also high in fat. One serving of flax meal contains approximately 5 grams of fat, with most of it being healthy unsaturated fat. Therefore, moderation is key when using flax meal as a dietary supplement.
Health Benefits of Whole Flax Meal
Flax meal offers a range of health benefits, including reducing inflammation, improving heart health, and promoting digestive health. The soluble and insoluble fiber found in flax meal can help keep you feeling full, reduce cholesterol levels, and improve bowel function. The omega-3 fatty acids in flax meal may also help reduce the risk of heart disease and stroke. Additionally, flax meal is high in antioxidants and lignans, which may protect against certain types of cancer.
How to Incorporate Whole Flax Meal in Your Diet
There are many ways to incorporate flax meal into your diet. Here are a few ideas: - Add a tablespoon or two of flax meal to your morning smoothie or yogurt. - Use flax meal as a substitute for flour in baking recipes, like pancakes or muffins.
Whole Flax Meal vs. Ground Flax Seed
Whole flax meal and ground flax seed are similar, but not the same. Whole flax meal is made from grinding whole flax seeds, while ground flax seed is made from partially ground seeds that may still contain some whole seeds. Whole flax meal has a finer texture than ground flax seed and is better for baking, whereas ground flax seed is better for adding to smoothies or oatmeal. Both whole flax meal and ground flax seed offer similar nutritional benefits and are great sources of fiber and omega-3 fatty acids.
Potential Side Effects of Whole Flax Meal
While flax meal is generally safe for consumption, some people may experience gastrointestinal side effects like bloating, gas, or diarrhea when consuming large amounts. Additionally, flax meal may interact with certain medications, like blood thinners or cholesterol-lowering drugs. If you are taking any medication, it is important to talk to your healthcare provider before incorporating flax meal into your diet. Finally, flax meal should be consumed in moderation, as it is high in calories and fat.
How to Store Whole Flax Meal
To maximize the shelf life of flax meal, it is recommended to store it in an airtight container in the refrigerator or freezer. This will help prevent the healthy oils in flax meal from going rancid. Flax meal can be stored in the refrigerator for up to 3 months, or in the freezer for up to 6 months. Before using flax meal, be sure to give it a quick stir to redistribute any oils that may have settled at the bottom of the container.
Different Ways to Use Whole Flax Meal
Flax meal is a versatile ingredient that can be used in a variety of recipes, from breakfast to dinner. Here are a few ideas to get you started: - Add flax meal to your oatmeal or yogurt for a boost of fiber and protein. - Use flax meal as a binder in veggie burgers or meatballs.
Flax Meal Recipes
Looking for recipe ideas featuring flax meal? Here are a few to try: - Flax Seed Crackers - Gluten-Free Flax Bread
FAQs on Whole Flax Meal
Q: Is flax meal gluten-free? A: Yes, flax meal is gluten-free and a great alternative to wheat flour in baking recipes.
5 Frequently Asked Questions About Whole Flax Meal
1. What is whole flax meal?
Whole flax meal is made from ground flax seeds, which are a rich source of healthy fats, fiber, and other beneficial nutrients. It is often used as a gluten-free or low-carb substitute for flour in baking recipes, or as an ingredient in smoothies, oatmeal, and other dishes.
2. What are the nutritional benefits of whole flax meal?
Whole flax meal is high in fiber, omega-3 fatty acids, lignans, and other nutrients that have been shown to have potential health benefits. Some studies suggest that flaxseed may help reduce the risk of heart disease, cancer, and other chronic illnesses when consumed regularly as part of a healthy diet.
3. How should I store whole flax meal?
Whole flax meal should be stored in an airtight container in a cool, dry place. It is best to use it within 1-2 months of opening the package, as the oils in flaxseed can go rancid quickly if exposed to air and heat.
4. Can I use whole flax meal as a substitute for eggs in baking?
Yes, you can use whole flax meal as a vegan substitute for eggs in many baking recipes. To make a flax egg, mix 1 tablespoon of whole flax meal with 3 tablespoons of water and let it sit for a few minutes until it forms a thick gel. This can be used in place of 1 egg in most recipes.
5. Are there any potential health risks associated with consuming whole flax meal?
While whole flax meal is generally considered safe when consumed in moderation, it can cause digestive issues for some people if consumed in large amounts. Additionally, the high fiber content of flaxseed can interfere with the absorption of certain medications, so it is important to talk to your doctor if you are taking any medications on a regular basis.