Fiber from Flax Seed
There are 3 grams of dietary fiber from 2 tablespoons of ground flax seed which make up 11% of your daily fiber needs (from just 2 tablespoons of these amazing seeds!) as evidenced by the nutrition label included below. And just in case you were wondering, there is very little variation in contents between regular flax seed and golden flax seed other than their color differences. The fiber contained within the flax seed is both soluble and insoluble.
Soluble fiber is dissolvable in water while insoluble fiber doesn’t dissolve in water. The soluble fiber creates a substance that is very similar to gel. The Basic Research from Salt Lake City, UT performed a double-blind randomized crossover study on 17 individuals that concluded that the soluble fiber from flaxseeds in the form of a flax drink or flax bread lowered cholesterol levels as well as lowered glucose levels. Their conclusion is supported by other studies and I think is valid. The insoluble fiber within flax seeds helps bulk up stools and also increase the speed at which stools move through the digestive tract thereby making them an excellent food for digestive health. The insoluble fiber within them helps lower the chances of becoming constipated.
Flax seed is a powerfully healthy seed. Cholesterol and glucose levels are maintained at healthy low levels, and digestive health is improved by bulking within the digestive track and speeding up the time food is within the digestive tract. In order to maximize these benefits from consuming flax seed there are some preparation that must occur. Whole seeds must be ground (in a small coffee mill or something similar) because the outer coating of the seed is difficult of the human body to breakdown and utilize the inside. Also, once the seeds are ground they begin to oxidize. Therefore, to maximize the benefits it is best to grind the whole seeds right before consumption or to store fresh ground seeds in an airtight container in the refrigerator. Now you are fully caught up on the health benefits of fiber from flax seeds and are ready to embark on your new, healthy journey! Below are some ways to consume flaxseed and a detailed banana flaxseed muffin recipe just for you:
· Add 2 tablespoon of ground flax seed to your hot or cold breakfast cereal.
· Add 2 teaspoons of ground flax seed to mayonnaise or mustard when making a sandwich.
· Mix 2 tablespoons of ground flax seed into an 8-ounce container of yogurt, your smoothie, or salad dressings.
· Bake ground flax seed into cookies, muffins, breads and other baked goods.
Banana flax seed muffins
Canola oil spray 1/2 cup plus 3 Tbsp. of whole-wheat flour 1 cup all-purpose flour 1/2 cup plus 1 Tbsp. ground flaxseed 3/4 cup "old-fashioned" oatmeal 1/2 cup brown sugar, packed 2 tsp. baking soda 1 tsp. baking powder 1/4 tsp. salt 2 tsp. ground cinnamon 1 tsp. ground ginger 1-1/2 cups shredded carrots 1/2 cup raisins 1 medium banana, mashed 3 eggs 1 cup skim milk 1 Tbsp. lemon juice 2 Tbsp. unsweetened applesauce 2 Tbsp. canola oil 1 tsp. vanilla
Preheat oven to 350F. Coat muffin tins lightly with canola oil spray and set aside. In large bowl, mix flours, flaxseed, oatmeal, brown sugar, baking soda, baking powder, salt, cinnamon and ginger. Stir in carrots, raisins and banana. In separate bowl, combine eggs, milk, lemon juice, applesauce, canola oil and vanilla. Add liquids to dry ingredients and stir until moist. Pour batter in tins, filling each cup 1/2-3/4 full. Bake for 25 minutes, or until golden brown. Makes 18 muffins.
https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/
http://www.medicalnewstoday.com/articles/263405.php?page=2
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/
