In this article, we will provide you with a quick and simple guide for how to grind flaxseed. It can help in boosting the nutritional value of your meal and obtain gluten-free meals.
Flaxseed, also known as linseed, is an excellent source of dietary fibers and omega-3 fatty acids. According to research, the consumption of whole seeds doesn’t provide nutrients to their full capacity due to digestion problems. This is the reason why you should grind the flaxseed and add it to your meal.
You can find flaxseeds in different forms such as whole seeds, flaxseed oil, meals, capsules, etc. Among these forms, there are two different types of flaxseed known as golden and brown flaxseeds.
How to grind flaxseed
Flaxseed can be ground by several methods. These methods include grinding by food processor, blender, coffee grinder, spice grinder, and by hand using mortar and pestle. All these methods help in grinding flaxseed into powdery form and ease digestion.
We consider using a blender to grind flaxseed as a convenient method. But it will take a longer time since you have to grind into larger batches.
Now let’s dive deeper into the methods of grinding flaxseeds.
Blender or food processor
You can use a blender or any food processor to grind flaxseeds. Many households have these appliances at home.
To grind flaxseeds with a blender, add 1 cup (149 grams) of flaxseeds and mix for a couple of moments, or until you get your desired consistency.
Since a blender or a food processor can accommodate large quantities of flaxseed at once, you may need to grind in larger batches and this may require a longer time.
A coffee grinder is also the easiest way to grind flaxseed with relatively inexpensive, quick, and efficient. This method of grinding flaxseed allows us to grind only the required amount of flaxseed.
Add whole flaxseeds to the maximum level of the coffee grinder and mix for a couple of moments until you get your desired consistency.
By hand using mortar and pestle
You can grind flaxseeds by hand using mortar and pestle.
Add a required amount of flaxseed into the mortar (bowl) and crush into a powdery form using a pestle. You can grind about 1 tablespoon of flaxseeds at a time and it is time-consuming.
Nutritional profiles of Flaxseed
The following nutrition profiles of flaxseeds are based on nutrition data provided by USDA. The data is based on the serving size of 1 cup or 168 grams of ground flaxseeds.
Tips for including flaxseed in your diet
The addition of flaxseed powder to your diet can boost the nutritional value of your diet. Following are the tips to include flaxseed in your diet.
- Add one tablespoon of flaxseed powder with your hot or cold breakfast made of cereal.
- When making a sandwich, add one teaspoon of ground flaxseeds.
- Add and mix one tablespoon of flaxseed powder with one cup of yogurt. This will boost the nutritional value of yogurt and its health benefits.
- You can bake flaxseed powder into cookies, bread, and many other baked products.
Like many other fiber-rich foods, you should consume flaxseed powder with plenty of water.
How much flaxseed should you eat a day?
As per the above-mentioned methods, it is recommended to have 1 tablespoon (10 grams) of flaxseed powder every day and you should not eat more than 5 tablespoons (50 grams) of ground flaxseeds in a day.
5 Impressive Health Benefits of Flaxseeds
Flaxseed is an excellent source of dietary fibers, antioxidants, healthy fats (omega-3 fatty acids), lignans, and proteins. It provides numerous health benefits and its credit goes to the presence of omega-3 fatty acids, proteins, and lignans in flaxseeds.
1. May reduce cancer risk
A plant compound called lignan possessing antioxidant properties present in flaxseed may help in lowering and reducing the risk of getting cancer.
According to the study conducted by Priyanka Kajla, published in the journal of food science technology, flaxseed contains 800 plus lignans than any other plant foods. Studies observed that women consuming flaxseeds have a lower risk of breast cancer.
2. May improve cholesterol
Flaxseed is believed to have the ability to improve your cholesterol levels.
Studies conducted with people having high cholesterol, consuming 30 grams of flaxseed powder daily for 30 days lowered cholesterol by 17 percent, bad cholesterol by 20 percent, and rise in good cholesterol by 12 percent.
Researchers went further in explaining why the consumption of flaxseed helps in lowering cholesterol. Flaxseed contains about 3 grams of fiber which is 8-12% of the daily recommended value. These fibers serve the purpose of lowering cholesterol levels.
The process includes pulling cholesterol from your blood to the liver, binds with the bile salts, and excretion takes place.
3. May lower blood pressure
Flaxseed is believed to have the ability to lower blood pressure levels.
A Canadian study on potent antihypertensive action of dietary flaxseed in hypertensive patients discovered that ingesting 30 grams of flax seeds daily for 6 months has significantly decreased systolic and diastolic blood pressure.
4. Controls blood sugar
An addition of 10-20 grams of flaxseed powder into the diet of type 2 diabetic patients can help in reducing the blood sugar levels by 8-20%.
This blood sugar-decreasing impact is considerable because of flax seeds’ insoluble fiber content. Research has located that insoluble fiber slows down the discharge of sugar into the blood and decreases blood sugar.
5. Aids in weight control
Adding 2.5 grams of flaxseed powder to your diet can reduce the feeling of hunger considerably.
The emotions of decreased starvation have been possible because of the soluble fiber content of flax seeds. It slows the process of digestion within the stomach, which triggers a bunch of hormones that manage the urge for food and offer a sense of fullness.
Flax seeds’ nutritional fiber is a useful resource for weight control through suppressing starvation and growing emotions of fullness.