If you're considering switching to a keto diet and are curious to see if your favorite nuts and seeds make the list of keto-approved foods, you're in the right spot. Loaded with healthy fats, plant-based protein and fiber,flaxseedscan help keep you energized and full between meals. Additionally, flaxseeds are naturally low in carbs, which means they fall within the keto diet guidelines. Read on to learn more about flaxseed and how you can begin incorporating it into your keto diet today.
What Is Flaxseed?
If you've yet to try flaxseeds but have heard about their many nutritional benefits, you're probably wondering where this superfood comes from. Often referred to as linseed or flax, flaxseeds are tiny, oval-shaped seeds that are either brown or golden colored. They are commonly found in recipes for bread, energy bars and nut butter and feature a neutral taste that makes them easy to use in all types of recipes.When purchasing flaxseed, there are two common forms: whole and ground flaxseed. Whole flaxseeds are primarily added to recipes to boost the taste, texture and nutritional content. Ground flaxseed and flaxseed meal can be added to soups, sauces, smoothies and baked goods as a flour alternative. While both types of flaxseed are great for you, the nutrients found in ground flax are more bioavailable, making it easier for your body to absorb and use them.Ground and whole flaxseeds should be stored properly to maintain freshness. To ensure that your flaxseeds stay great-tasting until you're ready to eat them, learn more about the proper storage methods by reading the article: How to Store Flaxseed.
What Is Keto?
The keto or ketogenic diet is one of the most popular diets today. It's focused on a low-carb, high-fat meal plan, which contains a moderate amount of carbs. Most keto eating plans recommend consuming between 20-50 grams of carbs daily. When followed correctly, this low-carb diet will trigger a metabolic state known as ketosis, in which your body begins to burn stored fat for energy instead of carbohydrates. How does your body create energy from fat? As your body enters ketosis and begins to burn fat, it makes a type of acid called ketones. Your body uses ketones for fuel. Reaching ketosis can take days to weeks, depending on your unique needs.
Guidelines for a Ketogenic Diet
When following a ketogenic diet, we recommend working with a health professional to determine your body's nutritional needs. That said, most keto meal plans recommend following the guidelines below.Ketogenic Diet GuidelinesBased on a 2000-Calorie Eating PlanFat: Most keto eating plans are heavily focused on fat and recommend that 70-80% of your daily calories be from healthy fats. (155-177 grams)Protein: Next to fat, protein is the second most crucial nutrient for achieving ketosis. Keto guidelines recommend that 10-15% of your daily calories are from protein. (50-75 grams)Carbohydrates: Keto diets are strictly low-carb, meaning that no more than 5-10% of your daily calories should be carbohydrates. (20-50 grams)While a ketogenic diet may seem restricting at first, once you gain a better knowledge of keto-approved foods, it becomes easier to recreate your favorite meals in a low-carb fashion. Some most commonly enjoyed keto foods include meat, cheese, fish, eggs, nuts and seeds.When following a keto diet, it's important to note the emphasis on healthy fats. Though several low-carb diet plans are available, that doesn't mean they are considered keto.
Flaxseed Nutritional Facts
Is flaxseed keto? Flaxseeds are full of healthy fats like omega-3 fatty acids and are one of the most nutritious keto-approved foods. That said, even though flaxseed is considered a low-carb food, it does contain carbs. So when adding flaxseeds to your diet, be sure to do so in moderation and combine them with other low-carb ingredients. Review the chart below for a complete overview of Bobs Red Mill Gold Flaxseed nutritional facts.
Flaxseeds boast many health benefits and make the perfect addition to a keto diet. If you're wondering how you can make flaxseed benefits work for you and your lifestyle, we are here to help.
Healthy Fats
A keto diet is centered around eating a lot of healthy fats, and luckily flaxseeds are full of them. Flaxseeds contain abundant fats like omega-3s, crucial to a well-working body. Omega-3 fatty acids contribute to better heart health, balanced blood pressure and lower levels of inflammation. Eating these fats regularly may also reduce your risk of developing certain diseases.
Vital Nutrients
Omega-3s are not the only nutrient flaxseed contains. Flaxseeds are also a rich source of fiber, lignans, calcium, iron and potassium. When combined with other whole foods, flaxseeds can help you meet your daily requirement of these essential vitamins and minerals.
Digestive Health
Flaxseeds contain soluble and insoluble fibertwo critical ingredients to a nutritious diet. Soluble fiber works to promote healthy cholesterol levels and can help protect against heart problems. On the other hand, insoluble fiber plays a vital role in a well-working, healthy digestive system. Consuming insoluble fiber regularly can help keep unwanted digestive issues at bay, encourage regularity and keep you feeling fuller for longer.
Antioxidant Properties
The lignans in flaxseed boast antioxidant properties and work hard to protect your cells from free radicals that can cause damage. A diet rich in antioxidants benefits all bodily functions.
Flaxseed Benefits Overview
Flaxseeds are high in fiber. Just one serving of our Golden Flaxseed provides 8 grams of dietary fiber, 29% of the recommended daily requirement.
Flaxseeds are full of healthy fats like Omega-3 fatty acids, which significantly affect heart health.
The antioxidant properties of flaxseeds can potentially reduce your risk of certain diseases and protect your cells from damage.
The soluble fiber found in flaxseeds helps you remain fuller for longer.
How to Use Flaxseed
If you'd like to begin using this superfood in your weekly meals, there are several ways that you can start. Flaxseed can be worked into everything from smoothies to salads. Flaxseed meal makes an excellent addition to baked recipes like bread and muffins. Here's how we love using this nutritious seed.
Add Flaxseed to Your Smoothies
Smoothies are the perfect meal when you're running short on time. Pack a lot of nutrients into an on-the-go breakfast, and add flaxseed to your next smoothie recipe. Whole flaxseeds and ground flaxseeds make an excellent addition to your favorite smoothie recipes. Aside from boosting the dish's nutritional profile, they'll also increase the overall flavor and texture. When making a keto-approved smoothie, you'll want to stick to healthy greens and skip the fruit. Create a low-carb shake to which you can add flaxseeds, and make this Lemony Almond Green Smoothie. Great-tasting and even better for you, flaxseeds help take this meal to the next level.
Use It as a Topping
Whole flaxseeds are an excellent topping that you can use to add a subtle crunch to your favorite dishes. For example, add flaxseed to the top of these Savory Waffles with Blueberries and Mint for a breakfast that will leave you feeling satisfied and energized. Paleo and low-carb, they're the perfect stand-out brunch recipe. Or spice up your lunchtime meal using flaxseed to add a subtle crunch to this delicious keto BBQ Chicken Pizza. It's sure to become a family favorite.
Add Flaxseed to Baked Goods
Take your favorite baked goods to the next level by working flaxseed into the recipe. Whole flaxseed and flaxseed meal can be added to baked treats to improve their taste and texturenot to mention they're loaded with nutrients. These Bob's Red Mill Low Carb Muffins make for an excellent breakfast, snack, or after-dinner dessert and the addition of flaxseeds makes them even tastier. Plus, they're so delicious that everyone will enjoy themkids included!If you are starting your keto journey, adding flaxseed to your meals is an excellent way to ensure that you meet essential nutritional requirements. Loaded with healthy fats and protein and low in carbs, they're the perfect keto-approved snack. Gain some inspiration from the list above to begin using this seed in your kitchen today. From the Bob's Red Mill family to yours, have a healthy and happy day!Do you enjoy adding flaxseed to your keto meals? We'd love to hear more about how you incorporate this seed into a keto diet. Share your best flaxseed tips and tricks with us in the comments below.