The ketogenic diet, or keto diet, has gained immense popularity as a low-carb, high-fat dietary approach. Many people transitioning to or already following a keto lifestyle often wonder about the compatibility of various foods with their dietary goals. Among these foods, flaxseed stands out due to its unique nutritional profile. This article dives deep into whether flaxseed is keto-friendly, exploring its nutritional benefits, potential drawbacks, and versatile uses in keto recipes.
What is Flaxseed?
Flaxseed, also known as linseed or simply flax, refers to the small brown or golden-colored seeds from the flax plant. These seeds are frequently incorporated into breads, nut butters, and other foods to enhance their nutritional value. Flaxseed is available in two primary forms: whole and ground.
Whole vs. Ground Flaxseed
Whole flaxseeds are often added to recipes to improve taste, texture, and nutritional content. However, the human body cannot efficiently digest and absorb nutrients from whole flaxseed. Therefore, consuming flaxseed in milled or ground form is recommended to maximize its health benefits. Ground flaxseed and flaxseed meal can be easily added to soups, sauces, smoothies, and baked goods as a flour alternative.
Nutritional Profile of Flaxseed
Flaxseed boasts a rich nutritional composition, making it a valuable addition to any diet, especially a ketogenic one. Nutritionally, flaxseed is high in fat and fiber while being low in digestible carbohydrates, also known as net carbs. The majority of its carbohydrates come from fiber, which is not digested by the body, making it an ideal choice for low-carb and ketogenic diets.
Macronutrient Breakdown
A typical macronutrient breakdown of flaxseed is as follows:
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- Fat: Flaxseed is rich in fat, primarily alpha-linolenic acid (ALA), an essential polyunsaturated fatty acid (PUFA) that the body cannot produce on its own and must obtain from the diet.
- Fiber: Flaxseed is an excellent source of both soluble and insoluble fiber, contributing to healthy cholesterol levels and a well-functioning digestive system.
- Net Carbs: Due to its high fiber content, flaxseed is very low in net carbs, making it suitable for keto diets.
Omega-3 and Omega-6 Fatty Acids
Flaxseed provides more than four times as many omega-3 PUFAs as omega-6 PUFAs, potentially improving the overall omega-3:omega-6 ratio in the body. Omega-3 fats are known for their anti-inflammatory properties, while omega-6 fats can be inflammatory.
Lignans
Flaxseed is the best source of lignans, a type of antioxidant found in plants. The bacteria in the colon convert these lignans into phytoestrogens, which have mild estrogenic and anti-estrogenic effects. These phytoestrogens can bind to estrogen receptors, although their estrogenic activity is much weaker than the estrogen produced in the body.
Is Flaxseed Keto?
Yes, flaxseed is keto-friendly. With its low net carb content and high levels of healthy fats and fiber, flaxseed fits perfectly into the ketogenic diet guidelines. Most keto eating plans recommend consuming between 20-50 grams of carbs daily.
Incorporating Flaxseed into a Keto Diet
Even though flaxseed is a low-carb food, it does contain carbs. Therefore, when adding flaxseed to your diet, it is essential to do so in moderation and combine it with other low-carb ingredients.
Health Benefits of Flaxseed
Flaxseeds boast many health benefits and are a perfect addition to a keto diet.
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Heart Health
The lignans and omega-3 fatty acids in flaxseed seem to have several protective effects on heart health. Omega-3 fatty acids contribute to better heart health, balanced blood pressure, and lower levels of inflammation. In a 2014 RCT involving 50 adults with elevated cholesterol, those who consumed 30 grams of flaxseed daily for 3 months experienced significant improvements in lipid levels and blood pressure, leading to a substantial reduction in cardiovascular risk. Additionally, they lost approximately 5 pounds without consciously restricting calories.
Cancer Prevention
Flaxseed may help protect against certain types of cancer, including breast and prostate cancer. It might also improve outcomes in people undergoing cancer treatment. In one study, rodents fed diets containing 2.5-10% of calories from flax showed reduced tumor growth. A systematic review of 10 studies in healthy women and those with breast cancer found that approximately 25 grams of ground flaxseed per day decreased breast cancer risk by 18%.
Estrogen Metabolism
Flaxseed seems to modify estrogen metabolism in a way that favors the less biologically active form known as 2-hydroxyestrone, which is associated with reduced breast cancer risk.
Bowel Function
Flaxseed's effect on bowel function is one of its most well-known benefits. Studies suggest that flaxseed can improve both constipation and diarrhea, depending on a person's needs.
Menopausal Symptoms
Flaxseed may help relieve hot flashes and other symptoms during and after the menopausal transition. In a 6-week pilot study of 30 menopausal women, taking 40 grams of ground flaxseed per day reduced the number of daily hot flashes by an average of 50%. Another RCT of 90 menopausal women showed that the flaxseed group experienced a greater decrease in hot flashes and other menopausal symptoms without any negative changes in endometrial thickness, vaginal lining, or hormone levels.
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Potential Concerns and Considerations
While flaxseed offers numerous health benefits, it is crucial to be aware of potential concerns and considerations before incorporating it into your diet.
Pregnancy and Breastfeeding
Although flax appears to be safe and even beneficial for most people, including those with cancer, there is conflicting animal research regarding its use during pregnancy and breastfeeding. Some studies on pregnant rats showed that high doses of flaxseed led to lower birth weights and reproductive problems in their offspring.
Thyroid Health
Flax contains compounds called cyanogenic glycosides that can combine with sulfur to produce thiocyanates, which have been criticized for potentially jeopardizing thyroid health. However, research has shown that moderate flax intake does not significantly affect thiocyanate levels. Anecdotal reports from people with thyroid disease suggest that moderate flax intake does not cause adverse side effects.
Blood Thinning
Like other foods high in omega-3 fats, flaxseed can cause blood thinning, although research has shown that this typically doesn't happen to the extent once believed. If you take aspirin or are on anticoagulation medication, discuss flaxseed with your doctor before adding it to your diet.
Phytoestrogens
As for those with hypothyroidism, they should generally be careful with phytoestrogens because they may reduce the effectiveness of medications.
Hydrocyanic Acid and Cadmium
More than 20 grams (2 Tbsp) daily can be an issue, as flaxseed can contain small amounts of hydrocyanic acid and cadmium. However, it is reported that the hydrocyanic acid ratio is destroyed by heating (baking).
Contraindications
It should be avoided by pregnant and lactating women, by people diagnosed with bipolar disorder, by people with irritable bowel and women suffering from gynecological and hormonal problems. Also from those suffering from hypotension and hypertension because flaxseed can lower blood pressure, and hypertensives taking medication may have a further reduction in blood pressure. Not recommended for babies; suggested only for children from the age of 12.
Forms of Flaxseed and Their Uses
Flaxseed is available in various forms, each with its unique properties and uses:
Whole Flaxseeds
- Uses: Added to recipes for taste, texture, and nutritional content. Best used when ground to improve digestibility.
- Storage: Store whole flaxseeds in the fridge or freezer to maintain freshness.
Ground Flaxseeds (Flaxseed Meal)
- Uses: Added to soups, sauces, smoothies, and baked goods as a flour alternative.
- Storage: Store ground flaxseed in a tightly sealed container in the refrigerator or a cool place and consume it quickly.
Reduced-Fat Flaxseed Flour
- Production: A by-product of flaxseed oil production, rich in protein and fiber, and low in carbohydrates.
- Uses: Can replace about 20% of wheat flour in conventional recipes. Suitable for both savory and sweet recipes. Can be used to replace eggs in vegan recipes (1 tablespoon flaxseed flour mixed with 3 tablespoons water replaces 1 egg).
- Benefits: Rich in omega-3 fatty acids, vitamins, and minerals such as calcium, vitamin B1, magnesium, manganese, and iron. Contains lignans and selenium.
- Storage: Store in a cool place, protected from light, for up to 12 months.
Flaxseed Oil (Linseed Oil)
- Composition: Consists of 70% polyunsaturated fatty acids and contains vitamin E and calcium.
- Uses: Regulates high cholesterol.
- Storage: Store in a dark bottle, in a cool place, away from light, and consume quickly.
How to Incorporate Flaxseed into Your Keto Diet
If you'd like to begin using flaxseed in your weekly meals, there are several ways that you can start. Flaxseed can be worked into everything from smoothies to salads. Flaxseed meal makes an excellent addition to baked recipes like bread and muffins.
Smoothies
Smoothies are the perfect meal when you're running short on time. Pack a lot of nutrients into an on-the-go breakfast, and add flaxseed to your next smoothie recipe. Whole flaxseeds and ground flaxseeds make an excellent addition to your favorite smoothie recipes. Aside from boosting the dish's nutritional profile, they'll also increase the overall flavor and texture. When making a keto-approved smoothie, you'll want to stick to healthy greens and skip the fruit. Create a low-carb shake to which you can add flaxseeds, and make this Lemony Almond Green Smoothie.
Salads
Whole flaxseeds are an excellent topping that you can use to add a subtle crunch to your favorite dishes. For example, add flaxseed to the top of these Savory Waffles with Blueberries and Mint for a breakfast that will leave you feeling satisfied and energized. Paleo and low-carb, they're the perfect stand-out brunch recipe. Or spice up your lunchtime meal using flaxseed to add a subtle crunch to this delicious keto BBQ Chicken Pizza.
Baked Goods
Take your favorite baked goods to the next level by working flaxseed into the recipe. Whole flaxseed and flaxseed meal can be added to baked treats to improve their taste and texturenot to mention they're loaded with nutrients. These Bob's Red Mill Low Carb Muffins make for an excellent breakfast, snack, or after-dinner dessert and the addition of flaxseeds makes them even tastier.
Tips for Using Flaxseed
- Start Small: Begin with 1 or 2 teaspoons of flaxseed and gradually increase to 2-3 tablespoons (14-21 grams) daily to minimize gastrointestinal side effects.
- Grind Before Use: Purchase organic flax seeds whole, store them in the fridge or freezer, and grind them in a coffee grinder or food processor just before using them.
- Stay Hydrated: Have a lot of water when consuming flaxseed.
- Be Mindful of Other Ingredients: Always keep in mind that ingredient replacements can change the outcome of a recipe in terms of taste, texture, appearance and of course macronutrients.
- Nutritional Analysis: Always keep in mind that ingredient replacements can change the outcome of a recipe in terms of taste, texture, appearance and of course macronutrients. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in the recipes as values may vary per brand.
Golden vs. Brown Flaxseed
Despite having the same fatty acid content and health benefits, golden flaxseeds are considered better in taste. So if you are not sure what to choose, go for golden flaxseeds.
Flaxseed Flour vs. Flaxseed Meal
The difference between ground flaxseeds (flaxseed meal) and flaxseed flour lies in the processing method. In the first case, the seeds are simply crushed in a powerful mixer while in the second version they are grounded in an oil press.