Flax Seed: Nature's Little Powerhouse

You might have heard about flax seed - it's a tiny seed, just slightly larger than a sesame seed, but it packs a huge nutritional punch. Everyone can benefit by including flax seed in their diet, but it is an especially healthy choice for those with Diabetes.

What's in Flaxseed?

First, let's start with what's not in flaxseed. Flaxseed is very low in carbohydrates, which makes it an excellent choice for diabetics and others who need to limit the amount of starch and sugars in their diet. That's just the beginning of what makes flaxseed so healthy. This low-carb whole grain (technically, flax seed is not a grain, but its vitamin and mineral makeup is so similar to grains, it is typically called a whole grain) is high in vitamin B6, phosphorus, copper, folate, magnesium, manganese, fiber, omega-3 fatty acids and phytonutrients such as lignans, which may help prevent or forestall the onset of Type 2 Diabetes.

Flaxseed also contains oil, most of which is alpha linolenic acid, or ALA. ALA is one of the three types of omega-3 fatty acids. The other two are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the types most commonly found in fish such as salmon, mackerel, and albacore tuna.

Health Benefits of Flax Seed

Omega-3 fatty acids: Just two tablespoons of flax seed yield 146.3% of the recommended daily value of omega-3 fatty acids, which provide a wealth of benefits for your body. Some of the health benefits of omega-3 fatty acids include:

• Prevent heart disease and stroke. Omega-3 fatty acids can lower triglycerides, increase HDL (good cholesterol), and decrease high blood pressure, as well as prevent or slow down the formation of plaque and blood clots in the arteries leading to the heart and brain.
• Decrease inflammation. This benefit alone may help alleviate the symptoms of many chronic diseases such as heart disease, Diabetes, arthritis, asthma and even some cancers.
• Improve cognitive and behavioral function. Omega-3 fatty acids are highly concentrated in the brain and can help improve memory and decrease the risk factors for mood swings and depression.

Fiber: Two tablespoons of flax seed provide 21.6% of the recommended daily value of dietary fiber. Fiber is good for your digestive health and also helps control blood sugar levels. Because flax seed is such a rich source of fiber, it is advisable to add it to your diet slowly to prevent cramping and overactive bowels.

Phytonutrients: The phytonutrients in flax seed are high in antioxidants, as well as lignans. Lignans may help prevent Type 2 Diabetes by decreasing insulin resistance, but perhaps have the most significant effect on women's health. According to numerous studies, lignans may help prevent breast cancer, balance hormones and promote fertility, and decrease symptoms of peri-menopause.

Types and Forms of Flaxseed

There are two varieties of flaxseed: brown and golden, both of which have a subtle, nutty flavor. You can buy flaxseed as whole seeds or ground up as flaxseed meal, but to get the most nutrients out of them, you should consume them ground up. Flaxseed meal is also more easily digested. Some people prefer to buy them whole and grind them at home with a blender or coffee grinder, as flaxseed tends to be less expensive whole and they stay fresh for up to a year - if stored correctly - in this form.

You can also buy flaxseed oil, although it doesn't have the same fiber or phytonutrient content as flaxseed meal. In addition, flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated. If you use flaxseed oil, you should only add it to food after cooking; never use it to cook with.

Tips for Buying and Storing Flax Seed

If you purchase whole flax seed, be sure to store it in a cool, dark, dry place, such as a pantry or even refrigerator or freezer. It will stay fresh up to a year if properly stored. Flax seed meal, whether purchased or ground at home, is much more perishable. If you buy flax seed meal at the store, be sure it has not been on the shelf for a long time; it is best if it has been refrigerated. It should be vacuum-packed in an opaque bag, as both light and oxygen will cause it to spoil faster. If you grind the seeds at home, store them in an airtight container in the refrigerator or freezer and use within a few weeks. If flax seed ever tastes bitter, it is bad and should be thrown out.

How to Enjoy Flax Seed

Flax seed is the perfect complement for many foods you might enjoy for breakfast, lunch, dinner or a snack:

• Sprinkle flax seed meal in your favorite heart-healthy hot or cold cereal
• Add them to muffins and breads
• Mix ground flax seed in with a protein shake or smoothie
• Shake some flax seed meal onto steamed veggies for a tasty, nutty flavor

Adding flax seed to your diet can tide you over between meals and help you lose weight, not to mention improve your heart health!