Flaxseed for weight loss -
You are pregnant or breastfeeding , as flaxseed contains phytoestrogens. Although no studies have confirmed negative effects, there is concern that they may cause hormonal issues.
You have a hormone-sensitive condition or cancer. You have surgery, including weight loss surgery, scheduled within two weeks. This is particularly the case with flaxseed oil. You are prone to gastrointestinal issues , as the high levels of fiber may exacerbate these issues.
You have highly elevated triglycerides. Some people may experience negative effects such as increased flatulence. Also, flaxseed is a fairly common allergen. Watch for symptoms of a food allergy such as a tingling mouth, hives, swelling of the face, mouth, or throat, difficulty swallowing, nausea, abdominal pain, and hay fever-like symptoms when you first add flaxseed to your diet.
Stop eating flaxseed immediately and see if your symptoms improve. If in doubt, talk to your doctor about an allergy test to make sure it is the flaxseed and not something else. Whole flaxseed can be helpful for diabetics, if you are a diabetic, talk to your doctor before eating flaxseed. It may interact with your existing medications and should be integrated into your treatment plan rather than being added without consultation.
Your doctor may or may not recommend that you eat flaxseed. You can typically find flaxseed at grocery and health food stores. If your grocery store does not sell ground or whole flaxseed, you could buy online. Amazon has virtually every kind of flaxseed and flaxseed supplement if all else fails.
Make sure to buy your flaxseed from a reputable provider and never eat whole or unripe flaxseed. You can also grow your own flax, but you will need a lot of plants to harvest enough flaxseed, so it is often better to buy a flaxseed product instead.
As flaxseed is high in omega-3 fatty acids, fiber, and lignins, it can support weight loss and overall health when consumed correctly and in recommended amounts.
While flaxseed is not a miracle weight loss cure, many people find it useful as part of their diet and exercise program for sustainable weight loss. Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition Lignins and their derivatives with beneficial effects on human health Nutrition and healthy eating Mayo Clinic.
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Log in. Home Weight management Eating Flax Seeds for Weight Loss. ALA is an essential fatty acid, which means that your body cannot produce it.
Thus, you need to obtain it from the food you eat. Flaxseed oil contains the highest amount of ALA, followed by milled seeds. Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds.
A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases 17 , One type of flax seeds — solin, the yellow variety — is not as nutritious as regular flax seed. It has a very different oil profile and is low in omega-3 fatty acids Flax seeds are very high in fiber and provide good amounts of protein.
Flax seeds are a good source of several vitamins and minerals needed for optimal health. These include thiamine vitamin B1 , copper, molybdenum, magnesium, and phosphorus. Brown flax seeds have slightly higher antioxidant activity than yellow varieties Flax seeds are one of the richest known dietary sources of lignans.
These nutrients function as phytoestrogens 2. Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen. They have weak estrogenic and antioxidant properties They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood.
Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer 31 , Flax seeds are high in several plant compounds, including p -Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans.
In particular, the last two have been linked to various benefits. This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss 33 , A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people.
Those who added the seeds to their diet lost an average of 2. The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.
Flax seeds have been associated with major benefits for heart health , mainly attributed to their content of omega-3 fatty acids, lignans, and fiber. High blood cholesterol is a well-known risk factor for heart disease.
This is especially true for oxidized LDL bad cholesterol This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats 40 , 41 , 42 , 43 , One month study found that flax seeds caused an additional 8.
This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. These substances bind with cholesterol-rich bile acids and carry them down your digestive tract.
This reduces cholesterol levels in your body Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure. Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid ALA.
They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease. In one study, people with heart disease were given 2. Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA 53 , 54 , Eating flax seeds is an effective way to lower blood pressure 31 , 56 , 57 , 58 , In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons 30 grams of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.
People with a systolic level — the top number in a blood pressure reading — greater than mm Hg at the start of the study observed an even greater reduction of 15 mm Hg Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.
Flax seeds have been shown to benefit many aspects of human health. Several studies have found that flax seeds prevent both diarrhea and constipation 64 , 65 , The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation 32 , Soluble fiber is also thought to bind to water in your digestive tract.
This causes it to swell and increase the bulk of your stool, preventing diarrhea According to the World Health Organization WHO , 1 in 10 adults had diabetes in Studies in people with type 2 diabetes show that supplementing with 10—20 grams of flaxseed powder per day for 1—2 months may reduce fasting blood sugar by up to However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs 73 , Increased blood levels of sex hormones have been linked to an increased risk of several cancers 75 , 76 , Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk 78 , These seeds have also been shown to protect against prostate cancer 80 , Flax seeds may improve digestion by relieving diarrhea and constipation.
They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers. Dry flax seeds are usually well tolerated, and allergy is rare Flax seeds naturally contain plant compounds called cyanogenic glycosides.
These substances can bind with sulfur compounds in your body to form thiocyanates. Excessive amounts of thiocyanates may impair the function of your thyroid gland Moderate portions are highly unlikely to cause any adverse effects in healthy individuals.
However, those with thyroid problems should consider avoiding high amounts of flax seeds Though the safe upper limit of flaxseed intake has not been determined, one study concluded that 5 tablespoons 50 grams per day is safe and beneficial for most healthy people Similar to other seeds, flax seeds contain phytic acid.
Phytic acid is often referred to as an antinutrient, as it may reduce the absorption of minerals like iron and zinc For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems.
These include bloating , gas, abdominal pain, and nausea. Adding flax seeds to your diet may also increase bowel movement frequency, as flax seeds are a natural laxative.
Though human studies are limited, many health professionals fear that consuming flax seeds during pregnancy may have undesirable effects. This is due to the phytoestrogens in the seeds, which may act similarly to the female sex hormone estrogen.
This also includes some soy products. Large doses of omega-3 fatty acids may have blood-thinning effects If you have a bleeding disorder or are taking blood thinners or other medications, consult with your healthcare professional before incorporating large amounts of flax seeds into your diet 89 , Flax seeds may cause mild digestive issues.
They contain plant compounds that may adversely affect some people and are not considered safe for high-dose consumption in early pregnancy. If you want to boost your health with these tiny powerhouses, you can buy them locally or online.
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