In the United States alone, approximately 30 million individuals are affected by diabetes, with an alarming number of over 60 million grappling with prediabetes. This trend continues to escalate, highlighting a significant health crisis. Flax seeds (alsi) and their derivative, flaxseed oil, are rich in numerous health-enhancing compounds that can potentially aid in reducing blood sugar levels and may help in postponing the onset of type 2 diabetes. This article delves into both the advantages and disadvantages of incorporating flax seeds and flaxseed oil into your diet, particularly for those managing diabetes.

Flaxseed Nutrition

Flax seeds (Linum usitatissimum) are recognized as one of the most ancient cultivated crops, with a history that dates back to around 3000 B.C. They have been utilized in both the textile and food industries for millennia, showcasing their versatility and value.

These seeds are composed of approximately 45% oil, 35% carbohydrates, and 20% protein, endowing them with remarkable nutritional benefits. In fact, just one tablespoon (10 grams) of whole flax seeds provides :

• Calories: 55
• Carbohydrates: 3 grams
• Fiber: 2.8 grams
• Protein: 1.8 grams
• Fat: 4 grams
• Omega-3 fatty acids: 2.4 grams

Flax seeds are among the richest plant-based sources of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which is an essential fatty acid that cannot be synthesized by the body and must be consumed through food sources. Additionally, these seeds offer a favorable omega-6 to omega-3 fatty acid ratio of approximately 0.3 to 1, thanks to their omega-6 fatty acid content. Their carbohydrate profile predominantly consists of fiber, including both soluble and insoluble types.

Soluble fiber absorbs water to form a gel-like substance, which can aid in regulating blood sugar levels. Conversely, insoluble fiber, which does not dissolve in water, increases stool bulk, thus helping to prevent constipation. Moreover, flax seeds are rich in easily digestible, high-quality protein, featuring an amino acid profile that is quite similar to that found in soybeans.

Understanding the Difference Between Flax Seeds and Flaxseed Oil

Flaxseed oil is derived from dried flax seeds through either pressing or solvent extraction methods. As a result, flaxseed oil contains predominantly the fat content of flax seeds, with negligible amounts of protein and carbohydrates, meaning it lacks fiber. For instance, one tablespoon (15 ml) of flaxseed oil contributes 14 grams of fat while providing 0 grams of protein and carbohydrates. In contrast, the same volume of whole flax seeds offers 4 grams of fat, 1.8 grams of protein, and 3 grams of carbohydrates.

However, flaxseed oil's higher fat content means it delivers a greater concentration of ALA compared to the seeds themselves. Both flax seeds and flaxseed oil serve as excellent plant-based sources of omega-3 fatty acids, particularly ALA. Nonetheless, flax seeds are particularly nutritious as they also supply a substantial amount of protein and fiber.

Advantages of Incorporating Flax Seeds and Flaxseed Oil for Diabetes Management

Flax seeds and flaxseed oil are recognized for their beneficial impact on diabetes, as they can enhance various risk factors associated with the condition.

Flax Seeds Aid in Blood Sugar Regulation

For individuals managing diabetes, maintaining stable blood sugar levels is vital, and fiber plays a key role in this process. Thanks to their substantial fiber content, flax seeds are classified as low-glycemic foods, meaning that their consumption does not lead to rapid spikes in blood sugar levels. Instead, these seeds facilitate a gradual increase in blood sugar, which is conducive to effective blood sugar management.

This gradual effect can be partially attributed to their soluble fiber content, specifically mucilage gums, which slow down digestion and reduce the absorption of specific nutrients like sugars. A 4-week research study involving 29 individuals with type 2 diabetes demonstrated that a daily intake of 10 grams of flaxseed powder led to a remarkable 19.7% reduction in fasting blood sugar levels compared to the control group.

In another 3-month study with 120 participants suffering from type 2 diabetes, those who added 5 grams of flaxseed gum to their meals daily experienced approximately a 12% decrease in fasting blood sugar levels relative to the control group. Furthermore, a 12-week investigation involving individuals with prediabetes—those at risk of developing type 2 diabetes—revealed comparable outcomes for those consuming 2 tablespoons (13 grams) of ground flax seeds daily. While flax seeds appear beneficial for blood sugar regulation, research indicates that flaxseed oil may not offer the same advantages.

Flax Seeds and Flaxseed Oil May Enhance Insulin Sensitivity

Insulin is a crucial hormone that regulates blood sugar levels. If the body struggles to respond adequately to insulin, it necessitates higher amounts to effectively lower blood sugar levels, a condition known as insulin resistance, which is a significant risk factor for type 2 diabetes. On the contrary, insulin sensitivity refers to how effectively the body responds to insulin, and improving this sensitivity can be instrumental in preventing and managing type 2 diabetes.

Flax seeds are rich in lignans, which serve as potent antioxidants. These antioxidants are believed to enhance insulin sensitivity and slow the progression of diabetes. The predominant lignan found in flax seeds is secoisolariciresinol diglucoside (SDG). Animal studies suggest that SDG may improve insulin sensitivity and prolong the onset of both type 1 and type 2 diabetes. However, human studies have yet to substantiate this effect, indicating a need for further research. Conversely, alpha-linolenic acid (ALA) derived from flaxseed oil has also been associated with improved insulin sensitivity in both animal and human studies. Indeed, an 8-week study with 16 obese participants noted an enhancement in insulin sensitivity following a daily oral dose of ALA in supplement form. Similarly, studies involving rats with insulin resistance found that supplementation with flaxseed oil improved insulin sensitivity proportionally to the dosage, showing that higher doses yielded greater improvements.

Potential to Decrease Heart Disease Risk

Diabetes is a known risk factor for heart disease and stroke; however, both flax seeds and flaxseed oil have demonstrated protective effects against these conditions due to their contents of fiber, SDG, and ALA. Soluble fibers, such as the mucilage gum found in flax seeds, possess cholesterol-lowering properties. This is attributed to their ability to form a gel-like substance that impacts fat metabolism, thereby reducing cholesterol absorption.

A 7-day study involving 17 participants indicated that flaxseed fiber led to a 12% decrease in total cholesterol and a 15% reduction in LDL (bad) cholesterol levels when compared to a control group. Additionally, flax seeds' primary lignan, SDG, functions as both an antioxidant and a phytoestrogen—a plant-derived compound that mimics estrogen. While antioxidants contribute to cholesterol reduction, phytoestrogens are vital for lowering blood pressure. A 12-week study involving 30 men with elevated blood cholesterol levels found that those who received 100 mg of SDG experienced a reduction in LDL (bad) cholesterol compared to the control group. Lastly, the omega-3 fatty acid ALA is known for its powerful anti-inflammatory properties.

1. Research suggests that ALA may assist in treating—and potentially reversing—arterial blockages, a known risk factor for stroke. Moreover, studies examining individuals with hypertension have reported promising outcomes when participants consumed around 4 tablespoons (30 grams) of ground flax seeds daily, showing reductions of 10–15 mm Hg and 7 mm Hg in systolic and diastolic blood pressure, respectively, compared to control groups. Overall, flax seeds and flaxseed oil are abundant in soluble fiber, ALA, and SDG, all of which may contribute to reducing the risk of heart disease while improving blood sugar regulation and insulin sensitivity.

Possible Drawbacks of Consuming Flax Seeds and Flaxseed Oil

While flax seeds (flaxseeds) and flaxseed oil are celebrated for their numerous health advantages, it’s crucial to note that they may interact with certain medications aimed at controlling blood sugar and cholesterol levels. This concern is particularly relevant for flaxseed oil, which boasts a higher concentration of omega-3 fatty acids. For instance, omega-3 fatty acids possess blood-thinning properties that can amplify the effects of anticoagulant medications, such as aspirin and warfarin, commonly prescribed to prevent blood clot formation. Additionally, omega-3 supplements might disrupt blood sugar regulation by lowering blood sugar levels.

This potential decrease in blood sugar could lead to excessively low levels, making it essential to adjust the dosage of any blood-sugar-lowering medications accordingly. Nevertheless, the omega-3 fatty acids found in flax seeds or flaxseed oil may enhance the effectiveness of certain cholesterol-lowering drugs. Regardless, it is vital to consult with your healthcare provider before incorporating flax seeds or flaxseed oil into your daily diet to ensure safety and efficacy.

In summary, while flax seeds and flaxseed oil can offer health benefits, they may also interfere with medications designed to manage blood sugar and cholesterol levels, warranting caution in their consumption.

Incorporating Flax Seeds into Your Diet

Flax seeds and flaxseed oil are remarkably versatile ingredients that can easily elevate your culinary creations. They can be enjoyed in various forms, including whole, milled, roasted, or as an oil or flour. However, it's worth noting that whole flax seeds may pose some digestive challenges, so opting for ground or milled versions is advisable for those seeking alternatives to oil.

These tiny seeds can be seamlessly integrated into a wide array of food products, ranging from baked goods and juices to dairy items and even beef patties. Their adaptability allows you to enhance nearly every dish you prepare, whether by using them as a thickening agent for soups and sauces or incorporating them into your favorite coating mixtures for a delightful crust.

A particularly simple and delicious method to savor flaxseeds is by making flax crackers. Here’s what you’ll need:

• 100 grams (approximately 1 cup) of ground flax seeds
• 10 grams (about 1 tablespoon) of whole flax seeds
• 2 teaspoons of onion powder
• 1 teaspoon of garlic powder
• 2 teaspoons of dried rosemary
• 120 ml (½ cup) of water
• A pinch of salt

Begin by mixing all the dry ingredients in a small bowl. Next, pour the water over the mixture and use your hands to knead it into a dough. Roll the dough between two sheets of parchment paper to achieve your desired thickness. Once rolled out, remove the top sheet of parchment and cut the dough into squares. This recipe will yield approximately 30 delightful crackers. Transfer the prepared dough onto a baking sheet and bake at 176°C (350°F) for 20 to 25 minutes. After baking, allow the crackers to cool before serving them with your favorite dip.

When it comes to flaxseed oil, it can be added to dressings and smoothies, or alternatively, you can find flaxseed oil capsules available at local stores and online. In essence, flax seeds and flaxseed oil can be consumed in various forms—whether whole, ground, as oil, or in capsules—and they can enrich both sweet and savory dishes alike.

The Bottom Line

Flax seeds (Alsi) and flaxseed oil are packed with numerous health benefits that can assist individuals managing diabetes. These nutritional powerhouses are abundant in fiber, omega-3 fatty acids, and distinctive plant compounds, which may enhance blood sugar regulation, promote insulin sensitivity, and lower the risk factors associated with heart disease. However, it is essential to exercise caution before incorporating them into your diet, as they might interact with other medications prescribed for diabetes management.