Flaxseed meal is an excellent source of plant fibers and omega-3 fatty acids.
It contains B vitamins, vitamin E, and minerals such as magnesium, phosphorus, potassium, iron, and calcium.
It also contains a large amount of soluble and insoluble fibers, which helps normalize digestion and may have a positive effect on blood cholesterol levels.
Flaxseeds contain lignans, which have antioxidant properties and may help fight inflammation.
Due to its anti-inflammatory properties, flaxseed meal may assist in the treatment of acne and other skin conditions.
Research shows that flaxseeds may help improve blood sugar levels and reduce the risk of developing type 2 diabetes.
Regular consumption of flaxseed meal may help lower LDL (bad) cholesterol levels in the blood.
Studies also indicate that regular intake of flaxseed meal may reduce the risk of certain types of cancer, including breast and prostate cancer.
Nutritional Value
In 100 g of flaxseed meal, there are approximately 534 calories, 18 grams of protein, 42 grams of fat, and 29 grams of carbohydrates, most of which come from dietary fibers (27 g). This means that the net amount of carbohydrates is only 2 grams.
The glycemic index of flaxseed meal is approximately 5.
Possible Limitations
Consumption of flaxseed meal should be limited in the presence of certain conditions.
Phytoestrogens. Flaxseed meal contains lignans—plant compounds with estrogen-like effects.
This may affect hormonal balance, especially in individuals with hormone-dependent conditions (e.g., women with breast cancer or men with low testosterone levels).
Although phytoestrogens are considered weak analogs of estrogens.
Thyroid Diseases. Flaxseeds and meal contain cyanogenic glycosides, which in large doses can inhibit thyroid function, especially in cases of iodine deficiency.
Individuals with thyroid diseases (e.g., hypothyroidism) should limit their intake of flaxseed meal or consult a doctor.
Digestive Issues. The high fiber content in flaxseed meal can cause digestive problems, such as bloating, gas, and diarrhea, especially if a person suddenly increases their intake.
It’s important to gradually increase fiber intake and drink enough water.
Drug Interactions. Flaxseed meal may interact with certain medications.
For example, fiber can slow down the absorption of medications, so it’s recommended to separate their intake from flaxseed meal in time.
Also, due to its mild blood-thinning effect, flaxseed meal may affect the effectiveness of blood-thinning medications (e.g., warfarin).
Interesting Facts About Flaxseed Meal
Origin of Flax. Flax (Linum usitatissimum) is considered one of the oldest cultivated plants known to humanity, with its use dating back to 6000 BC.
Flaxseed Meal as a Protein Source. Flaxseed meal contains up to 25% protein, making it an excellent plant-based source of this macronutrient.
Flaxseed Meal in Cooking. It can be used as an egg substitute in vegan recipes when mixed with water.
Shelf Life. Flaxseed meal has a limited shelf life, so it is best stored in the refrigerator to avoid fat oxidation.
Flaxseed Meal is Gluten-Free. Flaxseed meal is naturally gluten-free, making it suitable for people with gluten intolerance.
Lipid Profile
Flaxseed meal, made from flaxseeds, has a rich lipid profile.
It contains the following types of fats:
- Polyunsaturated Omega-3 (ALA) – about 50-60% of total fat content
- Polyunsaturated Omega-6 (LA) – approximately 15-20% of total fat content
- Monounsaturated fats – about 10-15% of total fat content
- Saturated fats – 5-10% of total fat content
Thus, flaxseed meal is an excellent source of healthy fats, particularly omega-3 fatty acids.
Substitution options in recipes
Chia seeds. In the form of flour. Chia forms a comparable gel of omega fats and protein. In the dough, add +2% water and let it sit for 10 minutes for hydration.
