How to use Flax and Chia seeds for Maximum Health Benefits
It is quite widespread that whole flax seeds tend to pass undigested through the body, making it impossible to extract the nutrients within. The best solution is to grind flax seeds. Nowadays, you can buy ground flaxseeds in stores or even flax flour. However, not so fast!
Should You Eat Flax Seeds Whole, Ground, Or Soaked?
When flax seeds are broken down, the oils get rancid (oxidized) very quickly.
We don’t want to be eating oxidized oils as they generate free radicals that result in detrimental health effects.
What about flaxseed oil that we can buy at the store? You may be thinking. These oils usually come in dark bottles (to protect the oils from the damaging effects of light) and are supplemented with lipid-soluble vitamins A and E, which have antioxidant capacity.
It is better to buy whole flax seeds and grind them at home.
I use a coffee grinder that works perfectly, but you can also use a high-speed blender or a food processor. Then, add them into a jar and store them in the fridge (since warmer temperatures also affect the stability of these oils). You can also freeze them.
Does The Same Rule Apply To Chia Seeds?
There is not a lot of research yet but is already pointing out that this is the same for chia seeds.
Nutrients get better extracted when chia seeds are ground.
You can also “sprout” chia and flax seeds
Flax and chia seeds can be soaked or “sprouted” by putting them in water for some time (30 mins or overnight). During this process, seeds release the enzyme inhibitors and anti-nutrients (like phytic acid) that are used to protect the seed.
Soaked seeds will become much easier to digest, thereby increasing nutrient absorbability.
Benefits Of Flax And Chia Seeds
- Source of protein: flax 22% and chia 19%
- Chia: great source of calcium and selenium
- Great source of ALA omega-3: flax 2,430 mg/tbsp and chia 1,900 mg/tbsp, which help reduce the risk of heart disease
- High in fiber: flax 27% and chia 35%, which improves digestion
- Full of antioxidants
- Improve insulin sensitivity and stabilize blood sugar
- Keeps you full for longer due to their higher fat/protein/fiber content
