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) 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. Here are some helpful tips and recipes!Flaxseed oil is typically extracted by cold pressing, and the oil is sensitive to light and heat. It’s best to keep your flaxseed oil in dark glass bottles and store it in a dark, cool place like your kitchen pantry or cabinet. Flaxseed oil isn’t suitable for cooking at higher temperatures, but there are other keto-friendly oils available.
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[1]how to make almond milkCoconut MilkUnsweetened coconut milk is a common keto alternative to almond milk. It is similar in calories and macronutrients but has a slightly different taste. While the taste is very milk, it doesn’t have a slightly nutty flavor. 1 cup of unsweetened coconut milk contains 45 calories, 5g of fat, 1g of protein, and 1g of net carbs. [2]Cashew MilkCashew milk is a less commonmilk alternative in comparison to almond milk and coconut milk but it is often considered more keto-friendly than the other two due to its higher fat content. 1 cup of unsweetened cashew milk contains 90 calories, 6g of fat, 2g of total carbohydrates, 1g of fiber, 1 gram of net carbs, and 8 grams of protein. [3]Hemp MilkHemp milk is another less common plant-based keto milk alternative that is actually higher in fat than almond and coconut milk. 1 cup of hemp milk contains 50 calories, 5g of fat, 1g of total carbs, 1g of fiber, and 2 grams of protein. [4]Heavy CreamHeavy cream can be used for more than just making whipped cream! It can actually act as an alternative to traditional milk in recipes, coffee drinks, and more. The benefits of heavy cream come from the higher fat content. Heavy cream is thicker than the aforementioned nut milks, therefore it can alter the texture of recipes in a slightly different manner.
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A review of 27 studies involving over 250,000
people showed ALA may help reduce the
risk of heart disease by 14%. Flaxseed oil has a higher content of ALA compared to flaxseeds. [6] [7]omega 3 fatty acids5. ) Plant-Based ProteinFlaxseeds are a popular source of high-quality plant-based protein. Flaxseed protein has an abundance of amino acids: glutamic acid, aspartic acid, and arginine. [8] [9]Lab and animal studies show flaxseed protein had antifungal properties, helped prevent tumors, lowered cholesterol, and improved immune function. [10] [11] [12]6. ) Cancer RiskCompared to other plant foods, flaxseeds have up to 800 times more lignans. Lignans are antioxidant plant compounds with estrogenic properties that have been shown to improve health and lower the risk of
cancer. [13]One study involving over 6,000
women concluded those who eat flaxseeds are 18% less likely to get breast cancer. More research is needed specifically on lignans in flaxseeds and cancer risk.
