PharmEasy Blog

Flax seeds (Alsi): Research-Backed Health Benefits

As scientific research expands its area of interest, many food items are coming into the limelight. Flaxseeds are one such item. Considered a ‘superfood,’ they have been prized for their amazing health benefits for centuries. So much so that their scientific name, Linum Usitatissimum, means ‘the most useful Linum.’

The flax plant (also known as Linum usitatissimum) grows to reach about 2 feet tall and produces flaxseed. It was most likely first planted in Egypt, although it is now grown all over the world.

Flaxseed Nutritional Facts:

Flaxseeds contain a good amount of protein, dietary fibre, B vitamins and minerals like iron, calcium, magnesium, phosphorus and potassium. Flaxseeds also contain high levels of Omega-3 fatty acids ( mostly ALA- Alpha-Linolenic Acid).

Did You Know 

Health Benefits of Flaxseed Are:

Flaxseeds are rich in both soluble and insoluble dietary fibre. Insoluble fibre absorbs a lot of water and increases the bulk of faeces. This maintains regular bowel movements and prevents constipation. They are very useful for people suffering from Irritable bowel syndrome (IBS).[1]

Soluble fibre slows our digestion and reduces cholesterol and blood sugar levels.[2] This reduces the chances of cardiovascular diseases and is helpful for people with Diabetes Mellitus.

Flaxseeds – a simple ingredient to support your brain health. Flaxseeds are packed with omega-3 fatty acids, which are essential for maintaining healthy brain function. Consuming flaxseeds may improve cognitive function, memory and overall brain health.

Dr. Siddharth Gupta, MD

Alpha-Linolenic Acid (ALA), the Omega-3 fatty acid present in high quantities in flaxseeds, prevents the deposition of cholesterol in the blood vessels of the heart. It is also effective in reducing inflammation in the arteries.[3]

Soluble fibre and proteins in Flaxseeds are also responsible for the reduction of cholesterol levels in our blood. Flaxseed consumption is also known to reduce blood pressure.[4]

Read More: 6  Natural Ways to Reduce Cholesterol

Plant compound, Lignans are present in Flaxseeds. As per research, Lignans were found to be effective in reducing the risk of breast cancer in women and prostate cancer in men.[5]

Did you know that flaxseeds may help stop excessive bone turnover, which may increase your bone density over time? That’s right – these tiny seeds are packed with nutrients that are essential for bone health, including magnesium, phosphorus and omega-3 fatty acids.

Dr. Smita Barode, BAMS

Flaxseeds also contain Omega-3 fatty acids  and proteins in high amounts. These proteins and Omega-3 fatty acids were found to prevent the development of tumours, further reducing any risk of cancer.

The soluble fibre in flaxseeds improves blood sugar levels by slowing down digestion. Thus, it helps in the management of type 2 diabetes mellitus.

Read More: 4 Foods that Are Good for Diabetics

Proteins in flaxseeds contain amino acids like Arginine, Aspartic acid and Glutamic acid. These amino acids were found to protect our body from a variety of fungal Infections, thus improving our overall immunity.[6][7]

Read More: 7  Simple Ways to  Boost Immunity

Flaxseeds are your best friends when it comes to stress reduction. In addition to their omega-3 fatty acids, which have been shown to reduce stress and anxiety, flaxseeds are also high in magnesium, a mineral that can help regulate cortisol levels in the body.

Dr. Anuja Bodhare, MD

The soluble fibre in flaxseeds slows our digestion. This makes us feel full for a long period of time.[8]

Satiety, thus improved, reduces hunger. It further reduces our food intake, in turn reducing the number of calories consumed by our body every day. This results in the reduction of weight.

Reduction in blood pressure due to consumption of flaxseeds reduces the risk of stroke.

Hot flashes and night sweats are common symptoms observed in women, going through menopause.

Lignans, the plant compounds present in flaxseeds have a weak oestrogen effect. As per research, this oestrogen effect of Lignans was found to ease hot flashes in post-menopausal women.[9]

How to consume flaxseeds?

The daily dose of flaxseeds:

If you’re looking to improve your facial appearance naturally, flaxseed oil maybe a good natural option. This oil is packed with essential fatty acids, which help hydrate and nourish the skin from within.

Dr. Rajeev Singh, BAMS

Also Read: Flaxseed for Hair Growth: Unveiling Its Research-Based Potential Benefits

Storage of flaxseeds:

Ground flaxseeds are best stored by keeping them in airtight containers and refrigerating them.

Side Effects of Flaxseeds:

Higher doses of flaxseeds may cause side effects like diarrhoea, nausea, stomach pain, flatulence, bloating etc.

Also Read: 10  Health Benefits of Eating Sabja Seeds

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

12
0

Plant-Based Diet – What Effects Does It Have On Diabetes?

If you are battling diabetes and wish to know about the best diet for diabetes, we have news for you. A vegetarian diet is healthier for diabetes. Research shows that there is a 35% lower risk of developing diabetes if you stick to a vegetarian diet. And those who adopt a vegetarian diet after being a non-vegetarian show a 53% lower risk of developing diabetes than their fellow non-vegetarians.

Food plays a significant role in managing diabetes mellitus. By opting for a vegetarian diabetic diet, you can lead a healthy life and gain maximum health benefits.

What is the Best Diet for Diabetes?

A plant-based diet for diabetes is the best. A plant-based diet includes fruits, vegetables, pulses, nuts and seeds. A plant-based diet helps lower the risk of developing chronic diseases like diabetes mellitus, hypertension and cancer.

Plant-based foods are rich in fibre, folate, antioxidants and phytochemicals that boost your health.

What Comprises a Vegetarian Diabetic Diet?

Dietary management of diabetes mellitus is the best way to manage diabetes. You can eat all plant-based foods but in moderation. Eating healthy for maintaining your blood sugar levels involves controlling your portion size and fulfilling your nutritional requirements.

The followings foods are to be included in your vegetarian diet for diabetes:

  1. Nuts like cashew, peanut, almonds and tahini.
  2. Seeds like pumpkin, sunflower, chia and flax.
  3. Beans and pulses like chickpeas, lentils, kidney beans and butter beans.
  4. Vegetable milk like almond, cashew, oats, soy, hempseed, etc.
  5. High-fibre grains like quinoa and millets.
  6. Soy products like tofu, soy cheese and soya milk.
  7. Vegetables like spinach, broccoli, bok choy, cauliflower, lettuce, celery, peppers, eggplants, green beans and tomatoes.
  8. Fruits like oranges, apples, papaya, watermelon and berries.

What are the Health Benefits of a Vegetarian Diet for Diabetes?

There are countless health benefits of a vegetarian diabetic diet. It is good for your heart as it helps lower cholesterol and LDL levels. A plant-based diet lowers your blood pressure levels and reduces the risk of a stroke and a heart attack.

Here’s a list of health benefits of a vegetarian diet for diabetes:

Plant-based foods or whole foods are rich in fibre content. This helps in the slow absorption of sugars into the blood and helps regulate your blood sugar levels.

Plant-based foods are lower in calories and higher in fibre. This increases their satiety value, thereby making you feel full for a longer time. Your daily intake of calories reduces, which helps you lose weight.

Most animal-based foods contain saturated fat. When you consume a vegetarian diet for diabetes, you consume less saturated fats, thereby reducing your risk of heart diseases and diabetes.

What are the Vegetarian Diet Tips for Diabetics?

Dietary management of diabetes revolves around plant-based foods for regulating blood sugar levels. A healthy balanced diet is the best diet for diabetes. If you are planning to get on the vegetarian diet for diabetes, you need to be mindful of the following aspects:

A. Consume a limited amount of carbohydrates with each meal. Distribute your carb intake evenly throughout the day.

B. Include a wide variety of plant-based foods in your diet to meet your daily nutritional needs.

C. Your daily diet should consist of a limited amount of carbohydrates, a portion of lean protein and healthy fat in every meal.

D. Monitor your blood sugar levels daily while you are on the vegetarian diabetic diet.

E. Include plenty of vegetables in your diet to improve your fibre intake.

Here are three tips for newbies who wish to start their vegetarian diabetic diet:

1. Portion control for carbs

Most diabetics replace meat with extra carbohydrate-rich foods. This can lead to weight gain and high blood sugar levels.

Try to include carbs rich in fibre to stabilise your blood sugar levels and feel full for a longer time.

Carbohydrates rich in fibre content are:

2. Plant-based proteins

It’s a myth that you can get your proteins only from animal sources. Your dietary protein requirements can be met through a vegetarian diet as well.

Include the following foods for a protein-rich vegetarian diet for diabetes:

3. Healthy fats

By swapping to the vegetarian diet for diabetes, you ensure a huge shift in the dietary management of diabetes mellitus. Avoiding animal products helps keep saturated fats out of your diet. Plant-based foods are rich in heart-healthy fats like omega 3 and omega 6, which help maintain heart health.

Include these healthy fats in your diet:

Take away

Focus on eating a healthy, balanced, nutritious meal that contains plant-based foods. This is the crux of your vegetarian diet for diabetes. Incorporate nuts and seeds as a part of your mid-day snack or snack on some veggie sticks with hummus. This helps maintain your blood sugar levels and is essential in the dietary management of diabetes mellitus.

Also Read: Is Honey Good for Diabetes? Unveiling the Research Behind the Sweet Remedy

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Eat These Seeds To Make Your Gut Healthy!

Your gut health depends on the balance of the microorganisms living inside the digestive tract. Maintaining the right balance of these microorganisms to keep your gut healthy and is essential for good immunity, mental and physical health and more. 

Your diet plays a vital role in enhancing your digestive health. Fibres are foods that promote a healthy gut. And when it comes to fibres, a handful of seeds can work wonders. These tiny superfoods are packed with antioxidants, minerals, vitamins and healthy fats that are all important to keep your immune system at its peak. 

Also Read: What Is Leaky Gut: Exploring the Facts and Debunking the Myths

Here is a look at the most healthful seeds that your gut will thank you for:

1. Chia Seeds 

You will be surprised to know that one ounce of Chia seeds contains 10 gms of fibre! These seeds help to bring down cholesterol levels. Not just that, you can also beat constipation with them. They are also a great source of omega-3 fatty acids, which helps combat cardiovascular diseases and even cancer!

Also read: 8 Health Benefits of Chia Seeds

Tips to Add Them to Your Diet – 

Sprinkle some dry Chia seeds on top of your smoothie or into a glass of juice. You can also mix them into oatmeal or yoghurt.

2. Pumpkin Seeds 

Pumpkin seeds or Pepitas can be a wonderful addition to your bland meal or snack. Containing more than 8 gms of protein per ounce, they are also a good source of magnesium, phosphorous and heart-healthy fats. 

Read More: 14 health benefits of Pumpkin Seeds

Tips to Add Them to Your Diet –

Add them raw or roasted on top of a bowl of soup or a bowlful of salad.

Seeds have mostly healthy fats, some fiber, and about 150 calories per ounce. And they do have protein, about 5 to 9 grams per ounce. The fibre and fats in these nuts are important in proper bowel movements and lubrication for bowels.

Dr. M.G. Kartheeka, MBBS, MD

3. Flax Seeds 

An excellent source of omega-3 fatty acids, fibre and a whole lot of other nutrients, flaxseeds can lower blood pressure and cholesterol – two factors that increase your risk of heart diseases.

Read More: 8 health benefits of Flax Seeds

Tips to Add Them to Your Diet –

Add a handful of flaxseeds to your meal or soak them in the water the night before you consume them.

Also Read: Apple Diet: Unpacking the Potential Health Benefits and Risks Based on Studies

4. Sunflower Seeds 

Sunflower seeds are packed with a good amount of monosaturated fats, vitamin E and proteins. Consuming sunflower seeds more than five times a week can reduce C-reactive protein (CRP) levels. CRP is an acute-phase reactant – its levels go up if inflammation is rampant in your body. Moreover, one ounce of the seeds contains as low as 164 calories, meaning your calorie count won’t go up by much. 

Read More: 11 health benefits of Sunflower Seeds

Tips to Add Them to Your Diet –

Sunflower seeds can be soaked in water overnight before consumption or you can add roasted sunflower seeds to a bowl of yoghurt or salad.

With too much fibre packed inside them Flaxseed is commonly used to improve digestive health or relieve constipation, excessive consumption may cause gas and bloating.

Dr. Ashish Bajaj – M.B.B.S, M.D.

 5. Sesame Seeds

Three tablespoons of sesame seeds contain 3.5 gms of fibre. As we know, fibre is known to boost digestion, you can consume them in a moderate amount to keep your gut healthy. In addition, these seeds also reduce the risk of a host of other ailments, such as obesity, cancer, Type 2 diabetes and heart diseases

Also Read: 12 Benefits of Poppy Seeds

Tips to Add Them to Your Diet –

Sesame seeds can be sprinkled on top of a variety of dishes for seasoning. 

A healthy gut is what keeps you going – they affect everything, from your mood to your metabolism and immunity. Fine-tuning your gut essentially boils down to the simplest nutritional guideline – healthy eating. So, increase your fibre intake, reduce consumption of processed foods and make these seeds a constant part of your daily diet.

Also Read: 9 Health Benefits of Sabja Seeds

Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.

13
1