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Flaxseed
offers more of what's good for you
Nov. 22, 2007
Suzanne Havala Hobbs
During
the oat bran craze in the 1980s, the grainy white cholesterol-buster
was added as a fiber supplement to muffins, bread, hot and
cold cereals and cookies. Oat bran is still used these ways,
but the newest prize in your cereal box these days is likely
to be flaxseeds.
Why flaxseeds?
Like oat bran, flaxseeds are touted for various health benefits.
For starters, flaxseeds are rich in soluble fiber that may
help lower total blood cholesterol and LDL (“bad”)
cholesterol levels, reducing your risk of coronary artery
disease. (Soluble fiber is also helpful for controlling blood
sugar levels.) The fiber in flaxseeds is also an effective
natural laxative.
Other components of flaxseeds may also support health. Phytochemicals,
including lignans, in flaxseeds may help protect against some
forms of cancer. The seeds are also a rich source of omega-3
fatty acids, which some studies suggest may support heart
health.
None of these potential benefits are proven, though, and there’s
even less reason to think that concentrated doses of flaxseed
oil may be helpful. So resist the temptation to buy flaxseed
oil supplements, which could have unintended side effects
and interfere with medications you may be taking.
Instead, take a holistic approach.
Flaxseeds – like so many seeds, nuts, beans, grains
and other plant foods – contain many healthful components.
It’s fine to include them in reasonable quantities in
anything you eat.
There are a number of ready-to-eat breakfast cereals, for
example, that contain flaxseeds. If you like them, go for
it. An extra handful of flaxseeds added to foods here and
there is also OK.
Since whole flaxseeds can pass through your body mostly undigested,
grinding them first can unlock some of the nutritional benefits
and make them more available for absorption. Spin a few tablespoons
of flaxseeds in a coffee bean grinder until they have the
consistency of wheat germ or coarse sand.
Flaxseeds are sold in natural foods stores. A one-pound bag
should last several weeks. Store seeds in a cool, dark cupboard.
Larger supplies aren’t recommended. For all seeds and
nuts, unless you use them within a few months, the natural
oils they contain will begin to oxidize. After several months,
they can become rancid. Buying smaller quantities helps ensure
that seeds and nuts stay fresh.
You can add flaxseeds to your foods in a number of ways. Here
are a few:
* Stir a tablespoon of whole or ground flaxseeds into a container
of nonfat, flavored yogurt.
* Sprinkle whole or ground flaxseeds over cold cereal or stir
them into a bowl of hot cereal.
* Add a few tablespoons of whole or ground flaxseeds to waffle
or pancake batter, cookies, or homemade breads.
* Mix a few tablespoons of ground flaxseeds into the batter
when you make cookies, quick breads, muffins and any other
baked goods.
* Shake a handful of whole flaxseeds over the tops of casseroles
before baking.
* Use flaxseeds as an egg replacer. Whip one tablespoon of
finely ground flaxseeds into one quarter cup of water or other
fluid. The mixture will gel in the food, replacing and doing
the work of one whole egg in most recipes.
Adding flaxseeds to your diet makes sense for all the reasons
that most seeds and nuts are recommended as part of a health-supporting
diet. They’re rich in fiber, beneficial phytochemicals
and other nutrients.
They’re not a miracle food, though. By themselves, or
in concentrated doses in supplement form, they aren’t
the answer to cholesterol woes or a safeguard against cancer.
Instead, think of flaxseeds – and all nuts and seeds
– as making a contribution to the collective good of
your health-supporting diet.
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