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Is Flaxseed Keto-Friendly? How It Use & Healthy Benefits

Is Flaxseed Low-Carb?

Flaxseeds are derived from the flax plant, also called Linum usitatissimum. That’s why flaxseeds are also known as flax or linseeds. These small tiny seeds are found in multigrain bread, nuts, and butter. Flaxseeds are also famous as a health food due to its healthy nutrients and compounds.

What Is Keto Flaxseed?

Flaxseeds contain several health benefits. It helps to improve your digestion system, heart performance, and protect against the cancers. You can easily add them to your diet. For the health benefits of these seeds, use the ground. Grind the seeds in a grinder and then use the powder. It is healthier than the whole seeds because the human body does not absorb these seeds without grinding.

Keto dieters mostly use seeds ad nuts as snacks. Specialty to use them in the keto diet is its high fat, antioxidants, and low-carb content. If you choose the wrong seeds, it may kick you out from ketosis.

Flaxseed has zero net carbs and high in fat. These little tear-shaped seeds are suitable for any low-carb diet. Grounded flaxseeds have a nutty and mild flavor. It’s a good thing that you add them in a bread recipe. Use grinded seeds as a substitute of grains in gluten-free recipes.

Is Flaxseed Healthy?

Flaxseed is famous among health-conscious people about their diets. Because of its healthy nutrients, properties flaxseed got the prize. According to the research, flaxseed is also called as a superfood.

Flaxseeds are available in two different color types brown and golden. Both seeds contain equal nutritious facts. Only one spoon can provide you a significant amount of fiber, fat, and omega-three fatty acids—these seeds also an excellent source of vitamins and minerals.

One more important acid found in flaxseed called alpha-linolenic acid. The human body does not produce this acid, thus, obtain this acid from healthy foods you eat. This acid prevents the risk of stroke.

Nutrition Facts Of Flaxseed

Flaxseeds contain 534 calories per 100 grams. Whole seeds contain 55 calories in every 10 grams of seeds. Seeds contain 42% of fat, 29% of carbs, and 18% of protein.

One tablespoon of flaxseeds consist on:

  • Calories: 55
  • Water: 7%
  • Protein: 1.9 gram
  • Carbs: 3 gram
  • Sugar: 0.2 gram
  • Fibre: 2.8 gram
  • Fat: 4.3 gram

Carbohydrates And Fibre

Flaxseeds consist of 29% of carbohydrates and 95% of fiber. It means it is low in digestible carbs and minus the number of carbs, making them low-carb. Two tablespoons of flaxseed provide 6 grams of fiber. Therefore daily intake amount of seeds is 15-25%. Soluble fiber is 20 to 40%, and the insoluble fibre amount is 60 to 80%.

Soluble fiber helps to control and manage the blood sugar and cholesterol level. It also helps to provide health to your digestive system. When the flaxseed mix with water, the soluble fiber in seeds become thick. When water mixed with the insoluble fiber, it makes the seeds natural laxative.

High in Omega 3

Flaxseeds are also a rich source of omega-3 fatty acids, which is essential. Secondly, fish contains omega-3 in a high amount. But if you don’t like fish, then flaxseeds are a better way for this acid.

Flaxseed has the power to prevent heart disease and also reduce the inflammation in arteries. Alpha-linolenic acid helps to avoid the risk of heart attack, stroke, chronic, and kidney disease. According to a study, give 2.9 grams of this acid to the heart patients for one year. This amount of acid may lower the risk of death and heart attacks.

This acid also helps to stop the cholesterol from deposite in the heart vessels. Alpha-linolenic acid helps to prevent the inflammation in arteries and tumor growth.

Control Blood Pressure

Many studies show its ability to control blood pressure. According to a survey, eat 30 grams of flaxseeds daily for six months, lower the systolic and diastolic blood pressure.

Reduction of 5 mm hg in systolic and a reduction of 2 to 5 mm hg in diastolic blood pressure, the risk of stroke can be reduced. The risk of dying by the stroke can also be reduced.

High Quality Protein

Flaxseed 18% consist of protein. These seeds are a great source of plant-based protein.

Flaxseed protein is abundant with an amino acid. Flaxseed protein also helps to improve the immune system, lower cholesterol, decrease the risk of the tumor, and contains anti-fungal properties.

If you feel hungry and cutting back the meat, don’t worry, flaxseed is a good thing for your hunger.

Vitamins And Minerals

Flaxseeds is also a good source of vitamins and minerals for optimal health:

  • Thaimine: Thaimine is also known as vitamin B. It is important for metabolism and for nerves system.
  • Copper: Copper is an important mineral which is needed for growth, developement, and for several body functions.
  • Molybdenum: Flaxseeds are a good source of molybdenum. This is also an important mineral.
  • Magnesium: It is also an essential mineral which controls many body functions.Magnesium is found in grains, seeds, nuts, and green leaf veggies.
  • Phosphorus:Phosphorus is a mineral which is found in protein rich foods. It also helps to maintain body tissues and bones health.

Reduce The Risk Of Cancer

Lignan is a compound of plant which contains antioxidents and estrogen properties. These compounds helps to prevent the risk of cancer and improve allover health.

A study shows that flaxseed can also helpful to decrease many type of cancers like colon, breast, skin, and lungs cancer. Flaxseeds have more amount of lignans then any other plant-based food.

Some more studies shows that flaxseed prevent the risk of prostate cancer. Flaxseeds have potential to control or decrease the risk of any type of skin cancer. Flaxseeds considerd as a powerful and valuable food becasue of its fighting abilities with certain type of cancers. These seeds have potential to lower the levels of sex hormons in overweight womens to control the breast cancer.

How To Use Flaxseed On Keto Diet?

Many people think that keto is a restrictive diet. But this is not it. Only a few peoples try something new in the keto diet. You can use flaxseeds raw or in powdered form. You can add them in keto recipes like flaxseed crackers, flaxseeds wraps, and flaxseed multi-grain bread. Also, use to thicken the smoothie.

There is some ways to use these flaxseeds in keto meals.

  • Sprinkle some powderd flaxseeds on keto granola.
  • Make a nutritious breakfast shake in morning with flaxseed meal.
  • Use some flaxseed oil in smoothie.
  • Sprinkle flaxseed meal on the vegetables for the flavour of nuts.
  • You can also add flaxseed meal in keto cookies, keto muffins, and keto bread.

Consume Granded Flaxseeds

Grounded flaxseed is easy to digest rather than whole flaxseeds. The powdered form is easy to digest and healthier than whole flaxseeds. Thus, buy whole flaxseeds and grind them in a food processor store the powder in a container.

Use Flaxseed Oil

Flaxseed oil is famous because of its nutritional health properties. It is extracted from the process named cold pressing.

Flaxseed does not have the potential to maintain a high temperature. Some nutrients of flaxseeds are heat-sensitive; thus, it is not suitable for high-temperature cooking.

How Much Do You Need?

Because of its health, nutrient properties use only one tablespoon (10 grams) of grounded flaxseed in a day.

Maximum use less than 5 tbsp of flaxseeds powder par day.

Health Benefits of flaxseed

According to some studies, flaxseeds have several health benefits for human health.

Digestive health

Diarrhea and constipation may cause of some distress and maybe harm your health. Some studies show that flaxseeds have the potential to control diarrhea and constipation. The rate of constipation can be high in Europe. Insoluble fibre content adds bulk to your digestive waste. So, it helps to get relief from constipation.


A research on the patients of type 2 diabetes shows positive results. Like if patients consume 10 to 20 grams of flaxseeds daily for two months helps to reduce the blood sugar.

Flaxseed doesn’t find affective for blood glucose and insulin levels. It is not clear that flaxseeds help type 2 diabetes patients.


Showed by some studies, that flaxseeds prevent some types of cancers. It linked the increase in blood levels of sex hormones and may increase some types of cancers.

Men’s can have benefited from eating flaxseeds. In women, flaxseeds have the potential to control breast cancer.

Keto Flaxseed Wraps

Here we learn how to make easy gluten-free and keto-friendly flaxseed wraps.

Flaxseed meal: Blend the seeds in a mixer perfectly, no piece left of seeds. Make it okay as possible by using a blender. If any pieces left, the batter does not absorb enough water, and the recipe will destroy. It will be too sticky.

Boiling water: Warm water is not suitable for this recipe. Before adding the meal in a saucepan, remove it from the stove. Then, let the mixture stir until it forms in a ball that you can hold in hand. Then, by using two pieces of parchment paper and roll the dough by using a rolling pin.

Spices: Use only healthy and anti-inflammatory spices like turmeric, ginger, garlic, and onion. You can also use what you like.

Recipe Of Keto Flaxseed Wraps

  1. Put the meal in warm water and mix it by hand until it formed in a dough.
  2. Remove the dough from the pan and put on the parchment paper.
  3. Place one piece of parchment paper on top. Then roll the dough with a rolling pin for flattening it. Take off the top parchment paper.
  4. Give it a round shape.
  5. Remove the wrap from parchment paper and cook in a non-stick pan—Cook for 1 to 2 minutes.
  6. Make sure the wraps are soft and well prepared.
  7. Serve these wraps with your favorite fillings.
  8. You can store it in the fridge for three days covered by the wrap.
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