A healthy and balanced lifestyle requires a lot of discipline. Especially in the spring before the upcoming outdoor pool season, the topic of losing weight and nutrition often comes into focus. The linseed of the flax plant is considered an absolute superfood to keep the body going.
In this post, we will show you just how high in calories flaxseed really is and whether it should be included in a diet plan. We will give you valuable tips and information for your daily needs as well as some recipe suggestions.
the essentials in brief
- Flaxseeds contain a high amount of protein, fiber and unsaturated fatty acids as well as vitamins B1, B2, B6 and E. Taking these small nutrient suppliers is therefore very beneficial for a healthy lifestyle.
- Despite the high number of calories, flaxseeds are ideal for a diet. The high fiber content keeps you full longer and prevents cravings. Flaxseeds are also considered a natural laxative and thus keep your metabolism going.
- However, you should be careful when taking it. In addition to the numerous benign ingredients, it also contains hydrocyanic acid, which is very harmful if consumed in excess. Children and pregnant women should be particularly careful and always drink enough fluids.
Flaxseed Calories: What You Should Know
Your body uses a certain amount of energy every day depending on how active you are. To replenish your energy stores, you need nutrient-rich food. Flaxseed was already used as a medicine by our ancestors and is still very popular today (1). You can eat the small nutrient bombs either whole, crushed, as linseed oil or in the form of capsules.
They have a similar effect to the chia seeds that became popular a few years ago, but they don't have to be imported from Mexico to Germany first. In this way you also behave in an environmentally friendly way. However, flaxseed also contains hydrocyanic acid, which is why you should refrain from excessive consumption.
How Many Calories Does Flaxseed Have?
For a food that can be consumed during a diet, flaxseed has a comparatively high number of calories with 376 kcal per 100 grams. 10 grams of flaxseed contain 37.6 kcal and 20 grams 73.2 kcal. 10 grams fit into a filled tablespoon and 4 grams into a teaspoon. The color plays no role in the number of calories. The table below shows the ingredients of flaxseed (2).
| ingredients | per 100 grams |
| calories | 376 calories |
| protein | 28.8g |
| carbohydrates | 0g |
| fiber | 38.6g |
| Fat | 30.9g |
| - of which polyunsaturated fatty acids | 20.9g |
| cholesterol | 0g |
| iron | 8.2 mg |
| potassium | 725 mg |
| calcium | 198 mg |
| phosphorus | 662 mg |
Despite the increased number of calories, flaxseed should not be omitted from a healthy diet. The small seeds provide your body with a lot of protein, fiber , unsaturated fatty acids and numerous vitamins. In addition, half of the fat content is alpha-linolenic acid, an essential omega-3 fatty acid. In addition, the superfood contains no carbohydrates, which makes it very attractive for low-carb meals.
How many flaxseeds a day is healthy?
First of all, to put it in general terms: Flaxseeds are very healthy! However, the right dosage is also important here, because in this case a lot doesn't help much. There should not be more than 15 grams per portion in order not to expose the body to any risk from the hydrocyanic acid it contains. In addition, a maximum of 2 to 3 servings should be consumed per day, so that a daily dose of 45 grams is not exceeded.
In order to unfold the full effect of the flaxseed, you should also drink a lot. This is the only way for the seeds to swell in your intestines. (Image source: stockpic / Pixabay)
1 tablespoon corresponds approximately to the weight of 10 grams. In addition, care should be taken to drink at least 2 to 3 liters of liquid so that the flaxseed swells in the body and digestion is supported.
Does Flaxseed Help You Lose Weight Despite Its Calories?
Flaxseeds support you very well with a diet that is planned for a longer period of time. If you eat two tablespoons of flaxseed every day and hope to automatically lose weight, we have to disappoint you. The basis of any diet still remains a balanced diet and physical activity. However, due to the high fiber content, the seeds reduce your food cravings and boost your metabolism.
Despite the high number of calories, flaxseeds have a positive effect on weight loss. In addition to a diet, the effect of flaxseed can also be seen in other areas of life. Taking the seeds also helps with:
- digestion (3)
- Strengthening of the immune system
- strengthening the brain
- radiance of your hair
- Reduction of cardiovascular diseases
- Prevention of diabetes (4)
- Prevention of Cancer (5)
- lowering blood pressure (6)
In particular, the prevention of diseases such as cancer or diabetes make the flaxseed even more appealing. The high proportion of omega-3 fatty acids lowers blood pressure and strengthens the immune system (7).
With the right dosage, flaxseed can have a very positive influence on your everyday life. If a healthy diet is important to you, you should give the superfood a try.
A regular intake of flaxseed not only helps you with a diet, but also improves various aspects of your life.
What dishes can be prepared with flaxseed?
Flaxseed can be taken whole, ground, as an oil, or in capsules. Crushed seeds have the full effect, but these have a shorter shelf life (8). Of course, the flaxseed does not have to be consumed on its own, but can be combined with various foods to create delicious dishes. Preparation suggestions are for example:
- Low carb bread
- Muesli
- yogurt
- porridge
- protein buns
- wraps
- Pizza
- Pancakes
- Brownies
There are recipes for all times of the day from breakfast to dinner. Flaxseeds are suitable for cold dishes, and are ideal as a supplement when cooking and baking. The seeds can be heated during cooking or baking, or sprinkled over the food as the dish is being prepared.
Breakfast is not considered the most important meal of the day for nothing. Already in the morning you can refine your muesli with delicious linseed (Image source: The 5th / Pixabay).
You can also get creative and figure out your own recipes through experience. In any case, the flaxseeds bring a healthy touch to your meal.
Is Too Much Flaxseed Harmful?
In small amounts, flaxseeds are very healthy for your body. They promote digestion and provide you with important nutrients. However, a toxic ingredient is also hydrocyanic acid, which can even be deadly in excessive doses.
It is therefore recommended not to consume more than 15 grams of flaxseed per meal. However, no negative effects were found when consuming 50 grams per day ( 9Trusted Source ). You should therefore consume a maximum of 4 tablespoons or 10 teaspoons of flaxseed per day.
You should not see this mark as a challenge, because your body can only absorb a certain amount of nutrients per day anyway. So if you consume your flaxseed in the prescribed amounts, you don't have to worry about your health. The Federal Office for Risk Assessment does not consider regular consumption of flaxseed to be harmful to health (10).
People with intestinal problems are not advised to consume it due to the laxative effect of flaxseed. In addition, children and pregnant women should only consume the seeds in very small quantities. People with previous illnesses should ideally discuss taking it with their doctor.
Conclusion
You've seen that calling flaxseed a superfood is entirely justified. With a healthy lifestyle, the seeds are an important building block to keep your body and psyche going. The calorie-rich food shines as a nutrient bomb and promotes digestion. Because there are no carbohydrates in the flaxseed, people who are interested in weight loss are increasingly turning to it.
If you stick to the dosage, you can start the day with an extra boost of energy in the morning. Whether whole or crushed, individually or embedded in a dish, the small seeds will help you with the stresses of everyday life.
References
- Schuster, W., & Marquard, R. (1974). Varietal and environmental differences in some quality traits in flaxseed. Fats, soaps, paints Source
- Pulse, Am. Flaxseed - various uses. Source
- Prof. Dr. Helmut Froleke. The small nutritional value table of the German Society for Nutrition eV Neustadt: Umschau Verlag, 2005
- Thompson, Lilian U., et al. (2005). Dietary flaxseed ages tumor biological markers in postmenopausal breast cancer. Source
- Wörwag Pharma (2020): Current study uncovers serious vitamin B1 deficits in diabetes patients Source
- Egli, J., & Fäh, D (2019). Hypertension and nutrition: What is the use of flaxseed, beetroot juice & Co.? Source
- Simopoulos, Artemis P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Source
- Bühring, Ursel, Ell-Beiser, Helga, and Girsch, Michaela. Medicinal plants in paediatrics: The practical textbook. Stuttgart: Georg Thieme Verlag, 2012.
- Martinchik, AN, et al. (2012). Nutritional value and functional properties of flaxseed. Source
- Federal Office for Risk Assessment BfR 2015. New data from the BfR human study: No cyanide risk when consuming marzipan and Persipan Source
