If you're looking to add some nutritional value to your diet, 2 tablespoons (14 grams) of golden flax meal may just be the ingredient you need. Not only is it packed with nutrients, but it's also a versatile ingredient that can be used in a variety of recipes. With only 70 calories per serving, it's a great way to boost your health without adding too many extra calories.

Golden flax meal is made from ground flax seeds, which are a rich source of fiber, omega-3 fatty acids, and lignans. In fact, just 2 tablespoons of golden flax meal can provide up to 4 grams of fiber and 2.5 grams of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that's essential for healthy brain function and cardiovascular health. Additionally, flax seeds are high in lignans, a group of polyphenols that have been linked to a reduced risk of breast cancer and other chronic diseases.

In this article, we'll explore the nutritional content, health benefits, and potential risks of consuming golden flax meal, as well as tips on how to incorporate it into your diet and where to buy it.

What is Golden Flax Meal?

Golden flax meal is a type of flour made from ground golden flax seeds. It's a popular ingredient in gluten-free and low-carb baking, as it adds a nutty flavor and a significant nutritional punch. Golden flax seeds are the same as regular flax seeds, except they have a slightly lighter color and a milder taste. Flax seeds have been cultivated for thousands of years and are a rich source of nutrients. They're high in fiber, which can aid in digestion and help you feel full for longer periods. Additionally, flax seeds are high in omega-3 fatty acids, which can help reduce inflammation and improve heart health. When ground into a meal, flax seeds become easier to digest and can be used in a variety of recipes, from smoothies and baked goods to oatmeal and yogurt.

How Many Calories are in 2 tbsp of Golden Flax Meal?

If you're watching your calorie intake, you'll be happy to know that 2 tablespoons (14 grams) of golden flax meal contain around 70 calories. This makes it a great option for those looking to increase their fiber and nutrient intake without adding too many extra calories to their diet. However, it's important to note that golden flax meal should still be consumed in moderation, as it is high in fat and calories. Additionally, if you're adding golden flax meal to smoothies or other recipes, be mindful of the other ingredients you're using, as they can also contribute to the overall calorie count.

Macronutrient Content of Golden Flax Meal

2 tablespoons (14 grams) of golden flax meal are packed with nutrients. In addition to the fiber, omega-3 fatty acids, and lignans found in flax seeds, golden flax meal also contains a variety of macronutrients. Per 2 tablespoons, golden flax meal contains 70 calories, 4 grams of fiber, 3 grams of protein, and 5 grams of fat. This makes it a great source of plant-based protein and healthy fats, which can help you maintain a healthy weight and improve heart health. Additionally, the fiber in golden flax meal can help keep you feeling full and satisfied, which can prevent overeating and aid in weight loss.

Micronutrient Content of Golden Flax Meal

In addition to the macronutrients found in golden flax meal, it's also a good source of several micronutrients. Per 2 tablespoons, golden flax meal contains approximately 10% of the daily recommended intake of thiamin, magnesium, and phosphorus. Thiamin, also known as vitamin B1, is essential for energy metabolism, while magnesium and phosphorous are important for bone health and nerve function. While golden flax meal is not a significant source of vitamins and minerals, it can contribute to your overall nutrient intake when consumed as part of a balanced diet.

Health Benefits of Golden Flax Meal

Golden flax meal is a nutrient-dense ingredient that has been linked to several health benefits. Research indicates that consuming flax seeds or flax meal may help reduce the risk of heart disease by reducing inflammation, improving blood pressure, and lowering LDL (bad) cholesterol levels. Additionally, the lignans in flax seeds may help reduce the risk of breast cancer and other hormone-related cancers. Golden flax meal may also help improve digestive health, regulate blood sugar levels, and reduce the risk of certain chronic diseases when consumed as part of a balanced diet.

Potential Risks of Golden Flax Meal

While golden flax meal is generally considered safe for most people, there are some potential risks to be aware of. Some people may experience digestive upset, such as bloating or gas, when consuming flax seeds or flax meal. Additionally, flax seeds may interfere with the absorption of some medications, such as blood-thinning medications or hormone therapies. It's important to talk to your healthcare provider before adding golden flax meal to your diet, especially if you're taking any medications or have a history of digestive issues.

Ways to Incorporate Golden Flax Meal into Your Diet

Golden flax meal is a versatile ingredient that can be used in a variety of recipes to boost your nutrition. Here are some ideas for incorporating golden flax meal into your diet:

• Add 1-2 tablespoons of golden flax meal to your smoothies for an extra nutrient boost.
• Use golden flax meal in place of some of the flour in baked goods, such as muffins or bread, to add fiber and healthy fats.
• Sprinkle golden flax meal on top of oatmeal, yogurt, or cereal for a crunchy texture.
• Use golden flax meal as a coating for chicken or fish, instead of breadcrumbs.

How to Store Golden Flax Meal

Due to the high fat content of flax seeds and flax meal, it's important to store golden flax meal properly to prevent it from going rancid. To store golden flax meal, place it in an airtight container and store it in the refrigerator or freezer. This will help prevent the healthy fats in the flax seeds from becoming oxidized, which can lead to a stale or off flavor. Golden flax meal can be stored in the refrigerator for up to 6 months, or in the freezer for up to a year.

Where to Buy Golden Flax Meal

Golden flax meal is a popular ingredient that can be found at most health food stores and online retailers. Some popular brands of golden flax meal include Bob's Red Mill, Arrowhead Mills, and Spectrum Naturals. Look for organic, non-GMO products to ensure the best quality and avoid any unwanted additives or chemicals. Before buying golden flax meal, be sure to check the expiration date and the packaging for any signs of damage or tampering.

Final Thoughts on Golden Flax Meal

Golden flax meal is a nutritious and versatile ingredient that can help boost your overall health and wellbeing. From its high fiber content to its omega-3 fatty acids and lignans, golden flax meal packs a powerful punch of nutrients in just a small serving size. However, it's important to be mindful of portion sizes, as golden flax meal is high in calories and fat. Additionally, if you're taking any medications or have a history of digestive issues, be sure to talk to your healthcare provider before adding golden flax meal to your diet. With a little bit of creativity and planning, you can easily incorporate this superfood into your daily routine and reap the many benefits it has to offer.