Apart from omega-3 fatty acids, flaxseeds are also rich in dietary fibre and protein. They have several water-soluble and fat-soluble vitamins that your body needs. Consuming flaxseeds can provide many benefits and protect you from heart disease, diabetes and obesity, says Vani Krishna, a nutritionist at Manipal Hospital, Bengaluru.
Flaxseeds contain about 70% alpha linolenic acid (ALA), commonly known as omega-3 fatty acids, 20% monounsaturated fatty acids, and 10% saturated fat.
Each tablespoon of ground flaxseed contains about 1.8 grams of plant-based omega-3s, which are known for their anti-inflammatory and heart-healthy properties. This is enough to add omega-3s to your diet, but you should combine it with other sources of omega-3s (like fatty fish) to get the most benefit from their heart- and brain-protecting properties.
Flaxseeds contain phytoestrogens called lignans, which are similar to the hormone estrogen. That’s why they’re called plant estrogens and have antioxidant properties that help suppress inflammation. They contain more lignans than other plant foods. They’re also rich in both soluble and insoluble fiber, which promotes gut health.
Flaxseed Benefits for Heart Disease
Lower cholesterol: ALA from flaxseeds can help lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby improving heart health.
Anti-inflammatory: Omega-3 in flaxseed also has anti-inflammatory effects, helping to reduce the risk of cardiovascular disease.
Effects of flaxseed on blood sugar
Aids in blood sugar control: Flaxseeds also contain soluble fiber (mainly lignans), which helps regulate blood sugar levels by slowing the absorption of sugar into the bloodstream after meals. This can help people with diabetes control their blood sugar levels more effectively.
Insulin resistance: Some studies show that flaxseeds may help reduce insulin resistance, which also contributes to maintaining stable blood sugar levels.
Note
Nutritionist Vani Krishna emphasizes that flaxseeds provide omega-3s and have positive effects on heart health and blood sugar control.
However, to get the maximum heart and diabetes benefits, you may need to supplement with other sources of omega-3s such as fatty fish (which contain EPA and DHA) and maintain a healthy diet.
If you have a special health condition such as heart disease or diabetes, consult your doctor to develop a suitable diet.
