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Ground flaxseed: Better than whole?
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/flaxseed/AN01258
- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Ground flaxseed: Better than whole?
Does ground flaxseed have more health benefits than whole flaxseed?
Answer
from Katherine Zeratsky, R.D., L.D.
Most nutrition experts recommend ground over whole flaxseed because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won't get all the benefits.
Flaxseed's health benefits come from the fact that it's high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s) and 2 grams of dietary fiber and 37 calories.
Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels, which may help reduce the risk of heart disease.
You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.
Tips for including flaxseed in your diet:
- Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
- Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
- Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
- Bake ground flaxseed into cookies, muffins, breads and other baked goods.
Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn't be taken at the same time as oral medications or other dietary supplements. As always, talk with your doctor before trying any dietary supplements.
Next questionFiber supplements: Safe to take every day?
- Flaxseed. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed Oct. 5, 2012.
- USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Oct. 5, 2012.
- Flaxseed and flaxseed oil. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/flaxseed/ataglance.htm. Accessed Oct. 5, 2012.
- Flaxseed reduces some risk factors of cardiovascular disease. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/research/results/spotlight/062308.htm. Accessed Oct. 5, 2012.
- Austria JA, et al. Bioavailability of alpha-linolenic acid in subjects after ingestion of three different forms of flaxseed. Journal of the American College Nutrition. 2008;27:214.
- Rodriguez-Leyva D, et al. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology. 2010;26:489.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 5, 2012.
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