Flaxseed vs. Flaxseed Oil

[Mojo]

Flax seed contains the flax seed oil in its freshest form. Consuming 1/4 cup of flaxseed provides you with the Omega 3 equivalent of approx. 17 (1000 mg) flax oil capsules. Flax seed delivers the full benefits of Omega 3, 6 & 9 EFA’s, plus all of the fiber, protein, lignans (an anti-cancer agent), vitamins, minerals and amino acids that are important nutrients for overall good health. Flax seed compared to flaxseed oil, contains 98% more anti-cancer lignans and 97% more fiber (soluble & insoluble). The combination of lignans, fiber and Omega 3 help lower cholesterol, control blood pressure, relieve PMS and menopause symptoms and deter diabetes. Flax oil, expelled from the flax seed, contains the EFA's but not the fiber, protein and plant lignans (an anti-cancer agent). Flaxseed contains approximately 40% oil. There is a considerable savings by grinding your own flax seed. The cost of 1/4 cup flax seed is $0.38 compared to $1.70 (prices vary) for 18 flax oil capsules. Ground flax seed adds a nutty flavor to foods such as oatmeal, breads, casseroles, etc. Yet, it does not substantially change the texture or flavor. Substituting Fat – Use 3 tablespoons (45 ml) ground flaxseed for each 1 tablespoon (15 ml) of margarine, butter or cooking oil. Flax can be substituted for all or some of the fat depending on the recipe. If you choose to substitute all of the fat in the recipe with flax seed, you will need to increase your liquid by 75% of the amount of ground flax you are adding because the flaxseed will absorb moisture. Baking with flax as a fat substitute will cause baked goods to brown more quickly. Substituting Eggs – Substitute a 1:3 proportion of ground flax seed and water mixture for eggs in recipes such as pancakes, muffins and cookies. Use 1 tablespoon (15 ml) of ground flax plus 3 tablespoons (45 ml) of water for each egg. Let this 1:3 combination sit for several minutes together before adding to your recipe. Add a few tablespoons of ground flax to your bowl of cooked oatmeal. Add _ cup of ground flax to a fruit smoothie mix, orange juice or even low-fat milk. If you don’t want to introduce some of that texture into your milk, consider adding it to chocolate milk and it seems like a “milk shake”. Stir some ground flax into applesauce for a healthy snack. Sprinkle onto your favorite salad for an interesting texture with added nutrition bonus. Soups and casseroles can benefit from its addition. Use in small amounts at first to experiment, than add as you get used to the different flavor and texture. Ground flaxseed can be substituted for some of the flour content in baked goods. It does not have the same glutinous properties as flour, so you may need to experiment with your recipes. Remember to stay well-hydrated, as the flax absorbs water (10-14 times its weight). Drinking plenty of water throughout the day is essential, no matter what foods you eat.

 

[EricDraven]

good source of fiber

 

[Lumberg]

Unfortunately the Omega-3s are very sensitive to light and heat so using flax seed in recipes that require heating is goign to destroy most of the Omega-3s.

 

[Mr.HardGainer]

Two large spoonfuls of the "ground up" flax seeds are added to my protein before bed. They do not taste bad and help slow down the digestion of the protein while I sleep, at least for a few hours. Since doing this I have not taken any additional EFA sups, should I ???