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[2]types of fibers- benefits of flax seed3. ) CholesterolYou might not know that flaxseeds can lower cholesterol levels. Research shows people with high cholesterol who consumed 3 tablespoons of flaxseed powder every day for three months experienced a reduction of ‘bad’ LDL cholesterol by almost 20% and total cholesterol by 17%. [3]One study examined people with diabetes who consumed 1 tablespoon of flaxseed powder every day for one month. The study revealed a 12% increase in ‘good’ HDL cholesterol. [4]These effects might be a result of the fiber in flaxseeds binding to bile salts before being excreted from the body. Cholesterol is pulled from your blood into your liver to replenish these bile salts, which lowers your blood levels of cholesterol. [5]4. ) Omega-3s & Heart HealthYou’ve heard all the fuss about omega-3s! If you don’t eat fish or you’re a vegetarian, flaxseeds are a good source of the omega-3 alpha-linolenic acid (ALA) – the plant-based omega-3 fatty acid. ALA is an essential fatty acid you must obtain from your food because your body doesn’t produce them. The studies on the health advantages of ALA are impressive.
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[6] [7]Since pectin is a soluble fiber, it’s considered a true fiber that isn’t likely to increase blood sugar levels and kick you out of ketosis, particularly if you consume it in moderation. [8]The bottom line is most pectin supplements and products are keto-friendly as long as they don’t have any additional sugars or ingredients like dextrose. Always double-check the ingredients list and carb content. How Can You Add Pectin to Your Keto Diet?Most fruits and veggies contain some pectin, so if you’re eating a variety of keto-friendly plant foods, it’s likely you’re getting some pectin in your diet. You can also eat a keto-friendly jam or jelly, but make sure it truly is keto-friendly since most jams and jellies are off-limits and high in calories and sugar. Try this keto raspberry jam with chia seeds!You can buy pectin supplements, typically in capsules or powder form. Carefully check the ingredients to make sure it’s keto-friendly. Monitor how you feel when you consume pectin. Pectin has little to no side effects, but some people claim it causes gas or bloating. If you’re allergic to the food the pectin was sourced from, it’s also best to avoid it. If you have any questions or concerns, visit your healthcare practitioner or doctor.
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com!Most mainstream health organizations
recommend healthy adults get at least 250-500mg of omega-3s per day. [1] [2]Check out our detailed article for more info on the different types of omega-3s. The three main types are EPA, DHA, and ALA. EPA and DHA are primarily present in animal foods, and ALA is primarily present in plant foods. Omega-3s have been shown to
lower the risk of
heart disease, dementia, depression, and more. [3] [4]For the benefit of your body and brain, let’s discuss the top sources of omega-3s and the tastiest ways to incorporate them into your keto diet. Top Omega-3 Food Sources!High concentrations of omega-3 fatty acids are found in fatty fish like mackerel, algae, and some high-fat plant foods. Here are some of the top sources:5_Foods_Highest_in_Omega-3_Fatty_Acids1. ) SalmonSalmon is just as nutritious as it is vibrant in color. When you bite into a mouthwatering piece of salmon, you’ll be getting high-quality protein and various nutrients, including selenium, vitamin D, and B vitamins. [5]For example, 3.
