2 Tbsp Flaxseed Meal, Organic Golden Flaxseed Meal contains 60 calories. Flaxseed meal, also known as ground flaxseed or flaxseed powder, is a popular health food ingredient that can be incorporated into a variety of dishes. It is made from ground flaxseeds, which are rich in omega-3 fatty acids and fiber.

Flaxseed meal is also a good source of protein, lignans, and various minerals such as magnesium, phosphorus, and copper. It is a popular ingredient in vegan and gluten-free recipes due to its versatility and nutritional benefits.

In this article, we'll explore the nutritional value, health benefits, potential side effects, and ways to incorporate flaxseed meal into your diet. We'll also compare flaxseed meal to flaxseed oil and discuss its benefits for weight loss, digestive health, and heart health.

What is Flaxseed Meal?

Flaxseed meal is made from ground flaxseeds, which come from the flax plant (Linum usitatissimum). The seeds are small and brown, and are a good source of omega-3 fatty acids and fiber. Flaxseed meal can be used as a substitute for eggs in vegan baking recipes, as it can help bind ingredients together. It can also be added to smoothies, oatmeal, yogurt, and baked goods.

Nutritional Value of Flaxseed Meal

Two tablespoons of flaxseed meal (14 grams) contain approximately 60 calories, 3 grams of protein, 4 grams of fat, 4 grams of carbohydrates, and 3 grams of fiber. They also contain lignans, antioxidants, and various minerals such as magnesium, phosphorus, and copper. Flaxseed meal is a good source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that has been linked to improved heart health and reduced inflammation. It also contains soluble and insoluble fiber, which can help promote regularity and support digestive health.

Health Benefits of Flaxseed Meal

Flaxseed meal has many potential health benefits, including reducing inflammation, improving heart health, and supporting digestive health. The ALA found in flaxseed meal has been linked to reduced risk of cardiovascular disease and stroke, as well as improved cognitive function and joint health. The fiber in flaxseed meal can also help lower cholesterol levels and improve digestive function by promoting regularity and reducing constipation. The lignans and antioxidants in flaxseed meal may have cancer-fighting properties as well.

Ways to Incorporate Flaxseed Meal into Your Diet

Flaxseed meal can be added to a variety of dishes to boost their nutritional value. It can be mixed into smoothies, oatmeal, yogurt, and baked goods such as muffins and breads. It can also be used as a breading for fish or chicken, or sprinkled on top of salads or roasted vegetables. When using flaxseed meal in recipes, it is important to store it in a cool, dry place to prevent spoilage. It is also important to drink plenty of water when consuming flaxseed meal, as it can absorb water and expand in the digestive system.

Potential Side Effects of Flaxseed Meal

While flaxseed meal is generally considered safe for most people, it may cause digestive side effects such as bloating, cramping, and diarrhea in some individuals. It may also interact with certain medications, including blood thinners and cholesterol-lowering drugs. It is important to talk to your healthcare provider before adding flaxseed meal to your diet, especially if you have a history of digestive problems or are taking medications.

Flaxseed Meal vs. Flaxseed Oil

Flaxseed meal and flaxseed oil are both derived from the flax plant, but they have different nutritional profiles and uses. Flaxseed oil is a concentrated source of omega-3 fatty acids, but it does not contain the fiber or lignans found in flaxseed meal. Flaxseed oil is typically used as a dietary supplement or added to salad dressings, while flaxseed meal is used as a cooking ingredient or added to smoothies and baked goods.

Flaxseed Meal for Weight Loss

Flaxseed meal may have some benefits for weight loss and appetite control. The fiber in flaxseed meal can help promote feelings of fullness and reduce calorie intake, while the ALA may help boost metabolism and burn fat. However, more research is needed to fully understand the effects of flaxseed meal on weight loss and obesity.

Flaxseed Meal for Digestive Health

Flaxseed meal is a good source of both soluble and insoluble fiber, which can help promote regularity and improve digestive function. The fiber in flaxseed meal can also help lower cholesterol levels and reduce constipation. The lignans and antioxidants in flaxseed meal may also have anti-inflammatory effects and help protect against certain digestive disorders such as diverticulitis and irritable bowel syndrome (IBS).

Flaxseed Meal for Heart Health

The ALA found in flaxseed meal has been linked to improved heart health and reduced risk of cardiovascular disease and stroke. It may help lower blood pressure, reduce inflammation, and improve cholesterol levels. However, more research is needed to fully understand the effects of flaxseed meal on heart health, and it should not be used as a substitute for other heart-healthy lifestyle habits such as exercise and a balanced diet.

Organic vs. Non-Organic Flaxseed Meal

Organic flaxseed meal is made from flaxseeds that have been grown without the use of synthetic pesticides or fertilizers. Non-organic flaxseed meal may contain residual amounts of these chemicals. While there is currently no definitive research on the health effects of organic vs. non-organic flaxseed meal, some people prefer to choose organic products to support sustainable and environmentally-friendly farming practices.