Is Flaxseed Good For Weight Loss? – Overview
Weight watchers are very careful about what they incorporate into their diets. Fitness experts and nutritionists advise that you include foods with high nutrient content in your diet even when losing weight.
High nutrient content comes from fruits, veggies, proteins, grains, nuts, seeds, etc.
One tiny superfood with high nutrient content is flaxseed, but weight watchers ask if it is good to incorporate into their diets. Read for the answer.
What is Flaxseed?
Flaxseeds (Linum usitatissimum), which also go by the name linseeds and scientific name, are tiny superfoods with high nutrient content and other amazing health benefits.
Flaxseeds are gaining popularity worldwide because of their amazing health benefits. They are rich in dietary fiber, omega-3 fatty acids, ALA proteins, and antioxidants.
The seeds come from the flax plant, which is popular in linen making. They also have a distinct flavor, and you can eat them as they are or mix them with your favorite beverages in powder form.
Flaxseeds are low in calories and packed with omega-3 fatty acids, ALA, proteins, dietary fiber, and antioxidants. They may aid weight loss by boosting metabolism, improving digestion, reducing inflammation, and increasing satiety.
How Does Flaxseed Help Reduce Weight?
Flaxseeds are excellent candidates in reducing cholesterol levels and excess body fat if you are losing weight. Here is how they do it.
1. Rich in Essential Fats
Essential fatty acids are present in a wide variety of healthy food sources.
In contrast, most diets are high in omega-6 fatty acids, which interferes with the normal omega-3 to omega-6 ratio in the body, resulting in a chronic inflammatory response and, as a result, weight gain.
Flaxseeds are high in omega 3 and omega 6 fatty acids, making them an excellent source of essential fatty acids.
By consuming flax seeds, you can help maintain a healthy balance between omega-3 and omega-6 fatty acids, reducing chronic stress and the likelihood of weight gain.
These essential fatty acids, obtained from flaxseeds, convert into phospholipids, a component of the cell wall structure tissue.
Omega-3 and omega-6 fatty acids convert into prostaglandins after consumption, which helps to maintain a healthy metabolism.
Prostaglandins, derived from omega-3 fatty acids, are anti-inflammatory compounds that help to reduce inflammation. Inflammation can lead to weight gain because it increases oxidative stress in the body.
2. Rich in Dietary Fiber
Dietary fiber is a source of complex carbohydrates that humans are incapable of digesting or absorbing on their own. It is predominantly present in whole grains, nuts, vegetables, and fruits and comes in soluble and insoluble forms.
Flax seeds are high in soluble fiber and low in insoluble fiber. Soluble fibers gel to create a gel-like material in the digestive tract that helps slow the breakdown and absorption of food.
As a result, you will feel satisfied for a long period. Insoluble fiber helps to stimulate the development of beneficial gut bacteria.
Gut bacteria then ferment the soluble dietary fiber resulting in the production of short-chain fatty acids, which aid in improving metabolic activity.
Consumption of dietary fiber also helps prevent constipation by bulking up the stool.
3. Good Source of Proteins
Proteins aid in developing lean muscle, which helps give your body a slender and firmer appearance. Muscle tissues also exhibit a higher amount of mitochondria, which allows them to provide a significant boost to your metabolism.
Flaxseeds are high in protein. If you consume a teaspoon of flaxseeds with dietary fiber, the protein content helps subdue your food cravings. They keep you from overindulging aids in your weight loss efforts.
4. Rich in Antioxidants (Lignans)
Flaxseeds consist of approximately 800 times the amount of antioxidants (lignans) found in other plants.
The free oxygen radicals are unsafe because they aggravate cell damage, resulting in a low-grade inflammatory response that is difficult to treat.
The result is increased obesity, glucose intolerance, and the development of type 2 diabetes.
Although flaxseeds do not have a clear correlation to weight loss, they help improve the structure and function of your cells as the body burns fat. Lignans also provide adequate nutrition while protecting the body from free radical damage.
5. Low Calorie Content
Flaxseeds are low in carbs and sugar, and as a result, they do not contain many calories. Eating them is beneficial to your health and can aid in weight loss. Approximately 55 calories are contained in a spoonful of ground flaxseeds.
You also get 18 grams of protein and a ton of dietary fiber, which helps you feel fuller for a longer period. You can easily generate fewer calories in this manner, allowing your body to make use of stored glycogen and fat.
Other Health Benefits of Flaxseeds
Besides aiding in weight loss, other flaxseed benefits are:
- Improves heart health by lowering LDL cholesterol
- Minimizes constipation by bulking up stool with its high dietary content
- Rich in antioxidants that boost immunity and protect you from the risk of some cancers and microbial infection
- Contains omega-3 fatty acids that have anti-inflammatory properties
- Reduces androgen levels
- Helps manage depression and improve mood
- They do not contain any gluten so are a great substitute for those with gluten intolerance
Flax Seeds and Weight Loss: How to Consume Them
Flaxseed powder or ground flaxseeds are the most effective weight-loss supplements. You can choose to grind the flaxseeds to isolate the outer hull from the inner, protein-rich seed part.
The hull of the plant is typically high in oils and dietary fiber. Both are safe to consume for human beings, but grinding makes them easier to digest.
Dos and Don’ts of Consuming Flaxseed
Even though the tiny superfoods might seem like a good idea for everyone to incorporate into their diets, they have their limitations.
- Consult your doctor before beginning a weight-loss program involving flax seeds
- Consume only 1-2 tablespoons of flax seeds per day to reap the benefits
- Exercise for at least 3-4 hours per week
- Even if your objective is to lose weight fast, do not overindulge
- If you have a stomachache, you should avoid eating flax seeds.
- If you suffer from IBS or Crohn’s disease, forgo flax seeds
- If you have hormonal imbalances or endometriosis, you should exercise caution when consuming flax seeds because they can simulate estrogen activity.
- If you are pregnant or breastfeeding, you should avoid consuming flax seeds
- If you take blood-thinning medication, you should avoid consuming flax seeds because they slow down blood clotting
Flaxseeds are tiny superfoods enriched with nutritional content. They are extremely beneficial for weight loss and your overall general health.
However, you must also keep track of your flaxseed intake and the foods you consume.
Consult your doctor before beginning a weight-loss program involving flax seeds, and do not forget to maintain your optimism and to stay in shape always for effective results.