Are flaxseeds good for weight loss?

What you’ll learn:

• Flaxseeds are a nutrient powerhouse, offering fiber, protein, and omega-3 fatty acids to help you feel full longer and support weight management.
• These versatile seeds can easily be added to smoothies, baked goods, or savory dishes, boosting nutrition without altering flavor.
• While flaxseeds can help with weight loss, due to their caloric density, they should be thoughtfully incorporated into a balanced diet.

Flaxseeds might be small, but they offer mighty health benefits. Rich in fiber, protein, and omega-3 fatty acids, these tiny seeds can help you feel fuller longer, making them great for people who want to lose weight.

Flaxseeds are incredibly versatile, making it easy to incorporate them into a wide variety of meals. Whether you’re adding them to smoothies, baked goods, or savory dishes, these nutrient-dense seeds can boost the nutrition of your meals without altering the flavor.

Incorporating flaxseeds into your diet is more than just sprinkling them on your meals—it’s about understanding how they can fit into your overall weight loss plan. Noom’s personalized approach helps you see where flaxseeds can complement a balanced diet and healthy lifestyle. Combining the nutrient-dense benefits of flaxseeds with mindful eating and consistent habits can support your weight loss journey and create sustainable, long-term results. 

Let’s dig deeper into the tiny world of flaxseeds and learn how to use them deliciously and effectively.

What makes flaxseeds so healthy?

Let’s break down the nutritional gem that is the flaxseed. Flaxseeds are a nutritional powerhouse, offering nutrients that support heart health, blood sugar regulation, and digestion. 

They’re rich in omega-3 fatty acids, which are great for your heart, and lignans, plant compounds with possible health benefits. Lignans have antioxidant properties and can help balance hormones, potentially lowering the risk of breast, prostate, and colorectal cancers. Adding flaxseeds to your diet can be a simple way to boost your overall health and well-being.

How many calories are in flaxseed?

Flaxseeds are full of nutrients and have a moderate amount of calories per serving, making them a great addition to your meals when managing your weight. With just two tablespoons of flaxseeds, you can get the following nutrients:

Calories: 110

Protein: 3.8 grams

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Fat: 8.6 grams

Carbs: 6 grams

Fiber: 5.6 grams

Sugar: 0.4 grams

Note: Flaxseeds are an orange food in Noom’s color-coded food system because of their caloric density, so you should use them in small amounts. The good news is they pack a lot of nutrients into a small serving. 

Are flaxseeds good for weight loss?

While flaxseeds alone won’t magically melt away pounds, they can be a healthy addition to your diet and have some great effects. Studies have shown that they might even improve body composition in people with BMIs over 27. 

• Fiber content: Flaxseeds are fiber-rich, with two tablespoons containing about 15 to 20% of your body’s daily needs. Fiber slows digestion and keeps your blood sugar levels steady, which can help reduce cravings between meals. 
• Omega-3 fatty acids: Flaxseeds are one of the best plant-based sources of omega-3 fatty acids. These healthy fats are good for your heart and help reduce inflammation, which research suggests may play a supportive role in weight management.

Sustainable weight loss is about making consistent changes over time. Adding flaxseeds to your day could be one of those changes that make a big difference in the long run.

How much flaxseed should I eat per day?

While there’s no one-size-fits-all answer, adding one to two tablespoons of flaxseeds to your meals a few times a week is a good starting point. While flaxseeds can be eaten whole, ground flaxseeds might be best from a nutritional standpoint. 

Ground flaxseeds are more easily digested and absorbed by the body than whole flaxseeds. The grinding process breaks down the hard outer shell, allowing your body to access essential nutrients more effectively.

Pro tip: Consistency is key when incorporating flaxseeds into your diet. Start small and gradually increase to avoid digestive discomfort, giving your body time to get used to the high fiber content of flaxseeds.

Is there anyone who should be cautious about eating flaxseeds?

While flaxseeds are a safe addition to most people’s diets, some may want to avoid consuming flaxseeds. These include:

• People with digestive Issues – Flaxseeds are high in fiber and should be consumed with plenty of water to avoid potential blockages or other issues. People prone to these conditions should consult a healthcare provider before eating flaxseeds.
• People taking blood pressure medications – Flaxseeds have been shown to have a mild blood pressure-lowering effect. If you are on blood pressure medication, discuss with your healthcare provider how to incorporate flaxseeds safely into your diet.
• People who are pregnant – Flaxseeds contain phytoestrogens, which are plant compounds that can mimic estrogen in the body. During pregnancy, hormonal balance is critical. While there’s limited evidence directly linking flaxseed consumption to adverse effects during pregnancy, avoiding high phytoestrogen foods is often recommended to avoid any potential risk. Consult a healthcare provider before consuming flaxseeds during pregnancy.

How do I add flaxseed to my meals?

Flaxseeds are incredibly versatile and can be seamlessly integrated into a variety of meals to enhance their nutritional value.  

Here are some delicious ways to eat flaxseeds:

• Blend ground flaxseed into smoothies for a nutrient boost. Just a tablespoon can add fiber and protein without changing the taste. Try this blueberry banana flaxseed smoothie.
• Sprinkle ground seeds on yogurt or oatmeal. This adds a subtle nutty flavor and extra crunch to your breakfast. You can also use whole flaxseeds to create a delicious pudding.

• Mix into baked goods like muffins, bread, pancakes, or homemade crackers. Ground flaxseeds can be used as a flour substitute in many baked goods. Here’s a sample:
  • Flaxseed meal pancakes (low carb) – 150 calories/serving
  • Flaxseed crackers – 225 calories/serving
  • Keto flaxseed bread – 128 calories/slice
  • Low-carb flaxseed cookies – 218 calories/cookie
  • Blueberry flaxseed muffins – 200 calories/muffin

• Stir ground flaxseed into soups or stews as a natural thickener. This works especially well in pureed soups like this one-pot vegan mushroom soup.
• Use as an egg substitute in vegan recipes. Mix one tablespoon of ground flax with three tablespoons of water to replace one egg, as in this vegan banana bread recipe.

Looking for more? Here are 25 easy flaxseed recipes to try. 

How long do flaxseeds last?

Flaxseeds are easy to keep on hand to toss into a dish and boost its nutrition. Ground flaxseeds can be kept in the refrigerator for about one to two years. Store them in an airtight container to maintain their freshness and prevent them from becoming rancid. You might also consider freezing them for up to six months for a longer shelf life. Whole flaxseeds will last even longer. They can be kept in a cool, dark cabinet for six months to a year.

Make the most of flaxseeds with Noom

Flaxseeds can be a tiny but mighty support to your weight management efforts. Adding them to your diet can be both simple and delicious, and Noom’s personalized approach can guide you in making the most of these nutrient-packed seeds. So go ahead, embrace the power of flaxseeds, and see how this small change can make a big difference!