Flaxseed: A Home Grown Hero 

“Good fats” are all the rage these days and if you’ve done your homework, you know how important omega-3 fatty acids are to your health. If you know that, you probably also know that fish and walnuts are good sources. But you may not know that one of the best sources is closer than you think.

Have you ever driven in rural Alberta and wondered what’s hiding in the fields of blue-coloured flowers? I’ll tell you a secret: it’s flax!

The Facts on Flax

These tiny husks pack a lot of nutritional heft. Just 2 tablespoons of ground flaxseed contains 4 grams of gut-friendly fibre, 4 grams of heart-healthy polyunsaturated fats and numerous micronutrients, all for less than 80 calories.

Flaxseeds main claim to fame is its exceptionally high amounts of alpha-linoleic acid (ALA), a type of omega-3 fatty acid. Omega-3s are associated with reduced inflammation and a lower risk of heart disease. Two tablespoons of ground flaxseed provides more than double your daily recommended dose!

Flaxseed also contains both types of fibre —soluble and insoluble. The former can lower blood cholesterol and help manage blood sugars. The latter helps keep your regular while reducing the risk of colon cancer.

Flaxseeds are also the richest source of a plant compound called lignans. These potent phytonutrients may have an important role in protecting our bodies from cancer.

Flawless Flax

You won’t hear this Dietitian giving flax any flack. That’s because the benefits are well established.

According to Health Canada , two tablespoons of ground whole flaxseed provides 40% of the daily amount shown to help lower cholesterol, which is huge if you have a family history of heart disease.

But the health benefits don’t stop there: Studies also show that consuming ground flax can help people with diabetes reduce their fasting blood sugars and achieve better overall glycemic control.

For The Love of Flax

Thanks to our beloved prairie producers, getting a daily dose of this super-seed is easier than ever before.

Once relegated to health food stores and farmers markets, flaxseeds are now found in most major grocery stores. You can buy it on its own or look for it in your favourite foods like cereals, crackers and muffins.

Whole flaxseeds add texture and crunch to baked goods like muffins and breads. But to get the most bang for your buck, it’s best to choose ground flax or flax oil.

Oil made from flax seeds has the highest amounts of ALA. Since high heat destroys nutrients in the oil, it’s best to enjoy flax oil from the fridge instead of the fryer. Try flaxseed oil drizzled on your salad or add a bit to your morning smoothie.

Grinding flaxseeds makes it easier for your body to absorb all the benefits. Ground flaxseed is delicious sprinkled on hot cereal, granola or yogurt. You can also add it to dough, batters and casseroles or mix it with water to use as an egg substitute.

One of my favourite ways to use ground flaxseed is in homemade granola bar recipes, like Lunchbox Granola Bars from the Pure Prairie Eating Plan. Why spend money on store-bought granola bars when you can make them healthier and tastier yourself!