Flaxseed and flaxseed oil are a popular source of plant-based omega-3s, a type of fatty acid that has anti-inflammatory activity. Why are foods with anti-inflammatory activity desirable? In response to a poor diet, stress, lack of exercise and aging, inflammation increases as the years go by. That’s a negative from a health standpoint since low-grade inflammation is a driver of many chronic health problems, including cardiovascular disease, insulin resistance, autoimmune diseases, Alzheimer’s disease, and cancer, all health problems we want to avoid. That’s where diet comes in!
A typical Western diet is abundant in saturated fat and omega-6 fatty acids that, according to some studies, fuel inflammation. Consuming more dietary omega-3s helps to restore a healthier balance. One of the ways people do this is by adding omega-3-rich sources of fat to their diet, like flaxseed. As Dr. Frank Hu from the Harvard School of Public Health points out, “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.” Flaxseed is one of those foods.
How can you get the health benefits? Grind flaxseed and use the finely ground powder in baked goods or in porridge. You can also cook with flaxseed oil. Both sources supply omega-3s. However, there are other differences between the two. Is the ground seed healthier than the oil or does it matter which you consume?
The Advantages of Ground Flaxseed Over Flaxseed Oil
When you grind flaxseed, you get the healthy fats in the seed, but you also get a substantial quantity of fiber. A tablespoon of ground flaxseed supplies 2 grams of soluble fiber whereas, with flaxseed oil, you get none. The soluble fiber in ground flaxseed helps slow the absorption of glucose and, therefore, helps lower blood glucose after a meal.
Another compound in flaxseed you won’t get with the oil are lignans. In fact, flaxseed contains more lignans than other types of lignan-rich foods, including other seeds and nuts. Lignans help reduce inflammation and may, based on some studies, lower the risk of estrogen-receptor-positive breast cancer, as this compound with weak estrogen activity blocks the effect of stronger estrogens on breast tissue. Since lignan also has weak estrogen activity itself, it may also subdue some symptoms of menopause.
Flaxseed may have some perks for men too. Some studies show that flaxseed slows the growth of prostate cancer cells in men. In addition, some research suggests that it may lower blood pressure. At the very least, most people don’t get enough fiber and flaxseed is a good source of soluble fiber that you don’t get from the oil.
As you can see, there are healthful components in ground flaxseed that you don’t get from flaxseed oil. When you use flaxseed oil, you’re only getting the omega-3 fats in the flaxseed. However, the oil itself, based on small studies, may have health benefits too. Researchers in one small study found that flaxseed oil reduces the number of small, dense low-density lipoproteins that carry cholesterol, the most dangerous kind in terms of cardiovascular disease risk. Some studies also suggest that flaxseed oil may be beneficial for blood glucose control, although the evidence is conflicting.
Which Should You Choose?
If you add ground flaxseed to your diet, you’ll get the benefits of the omega-3s in flaxseed oil, but you’ll also get fiber and lignans. Plus, ground flaxseed makes a crunchy topping for porridge in the morning and it’s a natural for smoothies. Plus, its distinctly nutty taste is pleasing to the taste buds. Be sure to grind it into a fine powder before adding it to porridge or smoothies. If you don’t grind it, the seed passes through you without offering health benefits. You can use a dedicated flaxseed grinder or a coffee grinder to create a powder. You can also buy pre-ground flaxseed at many grocery stores. That’s the easier option, but after grinding, flaxseed starts losing some of its potency. So, grinding the seed fresh is the most nutritious option.
Omega-3s Come in Two Forms
As mentioned, one of the benefits of flaxseed is the omega-3s it contains, but don’t confuse the omega-3s in flaxseed with those in fatty fish like wild-caught salmon and sardines. The omega-3s in plant-based sources, like flaxseed, walnuts, sesame seeds, and hemp seeds are in a short-chain form. In contrast, the omega-3s in fatty fish are long-chain omega-3s.
More research has looked at the health benefits of long-chain omega-3s than short-chain forms. Your body can convert a small amount of the short-chain omega-3s you get from sources like flaxseed to the long-chain form, but the amount is modest. However, alpha-linolenic acid, a short-chain fatty acid in flaxseed may have benefits too. One study found that consuming foods rich in alpha-linolenic acid over the course of a 6-year study lowered the risk of a heart attack by 59% in women and men. The benefits are greatest in people who don’t consume long-chain omega-3s from sources like fatty fish and fish oil. However, ground flaxseed has fiber and lignans, two components you don’t get by eating fatty fish or taking fish oil.
The Bottom Line
The biggest difference between ground flaxseed and flaxseed oil is ground flaxseed has fiber and lignans. With flaxseed oil, you only get short-chain omega-3 fats. However, flaxseed oil is a good choice for salad dressing or other low-temperature cooking applications. If you take it to a high temperature, you can damage the omega-3s. On the downside, ground flaxseed can cause nausea and gas in some people, but this usually improves with time. It’s best to start with a small amount and gradually increase up to 1-2 tablespoons per day. Studies show you can get health benefits from as little as one tablespoon daily. Flaxseed and flaxseed oil can also interact with some medications, so talk to your physician before using it.
References:
- Summit Medical Group. “Benefits of Flaxseeds”
- Front Nutr. 2018; 5: 4. Published online 2018 Feb 7. doi: 10.3389/fnut.2018.00004.
- Clin Nutr. 2016 Jun;35(3):615-25. doi: 10.1016/j.clnu.2015.05.012. Epub 2015 May 29.
- Nutr J 14, 39 (2015) doi:10.1186/s12937-015-0023-2.
- Harvard Health Publishing. “Foods that Fight Inflammation”
- com. “The Health Benefits of Flaxseed”
- com. “Flaxseed”
- com. “Alpha-Linolenic Acid”
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