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3 grams) of whole flax seeds has 2,350 mg of omega-3s. [14]Try a keto recipe featuring flax seeds:Keto porridge! (low-carb oatmeal)Crispy battered broccoli bitesKeto Noatmeal overnight oats10. ) Chia SeedsChia seeds are delicious and nutritious, and they can be used as an egg replacement in keto vegetarian and vegan recipes. Chia seeds are loaded with manganese, magnesium, selenium, and eight essential amino acids. One ounce (28 grams) of chia seeds gives you 5,060 mg of omega-3s. [15]Get creative with chia seeds in your kitchen and try a keto raspberry chia seed pudding, keto cereal, or keto trail mix!benefits of chia seeds- omega 3 food source11. ) SoybeansSoybeans are a popular vegetarian and vegan source of protein and fiber. Soybeans also contain other nutrients like folate, vitamin K, potassium, and magnesium. Keep in mind soybeans are high in omega-6 fatty acids, and researchers have associated eating omega-6 in excess with inflammation. Inflammation is considered a key player in numerous chronic diseases. [16] [17]3.
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Because of the low net carb count, zucchini is considered a low-carb, keto-friendly vegetable. In fact, zucchini is actually used as a common low-carb alternative to pasta and other wheat-based products. Keto Zucchini RecipesSo now that you know that zucchini is keto-friendly, you might want to try out a new zucchini-based recipe! Here are a few tasty, low-carb recipes featuring zucchini!Zucchini Pizza BitesStuffed Zucchini BoatsAvocado Zoodles (zucchini noodles)Zucchini PattiesZucchini LasagnaWalnut Bread with Maple ButterBoost your health with omega-3 fatty acids! You’ve heard all the fuss about omega-3 fatty acids and the health benefits that come along with them. Of the 11 different omega-3s, the three most important are DHA, EPA, and ALA. Let’s break down the benefits, the differences, and how it ties in with your ketogenic diet!What are Omega-3 Fatty Acids?Omega-3s are deemed essential polyunsaturated fatty acids because your body can’t make them, but they’re essential for health. This means you have to obtain these fatty acids from your diet. These fatty acids are used for important roles in various bodily processes, including heart health, inflammation, and brain function. The three widely discussed omega-3 fatty acids are EPA, DHA, and ALA. ALA is mostly found in plants, and EPA and DHA are found mostly in animal foods, such as fatty fish. Omega-3 deficiency is linked to depression, heart disease, cancer, arthritis, lower intelligence, and more. [1] [2] omega 3 fatty acids epa dha alaALA (alpha-linolenic acid)The most common omega-3 fatty acid in a standard American diet is ALA or alpha-linolenic acid.
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[18] [19] [20]The blood sugar-lowering effect might be due to
flaxseeds’ insoluble fiber content. Insoluble fiber slows down the release of sugar into the blood, which reduces blood sugar. [21]9. ) SatietyIf you’re a sneaky snacker on your keto diet, you might want to consider adding flaxseeds to your meals or beverages to ward off hunger pangs. One study revealed adding 2. 5 grams of flax fiber to a drink decreased feelings of hunger and appetite. [22]Flaxseeds might boost satiety due to the soluble fiber content. Soluble fiber slows digestion in the stomach and triggers hormones that control appetite and make you feel full. [23] [24]Suppressing hunger and increasing feelings of fullness could be helpful for weight control. 10. ) VersatilityYou can add versatile flaxseeds or flaxseed oil to a range of common ketogenic foods, for example: Dress your salad with flaxseed oilAdd flaxseeds to your water or smoothie and drink itAdd flaxseeds to water as an egg substituteMix flaxseeds into a keto yogurtBake them into delicious keto baked goodsSprinkle a tablespoon of ground flaxseed
over your cold or hot keto breakfast cerealFlaxseed Tips and RecipesSo now that you
know all of the benefits of flax seed, you might be wondering how to incorporate more into your diet.
