№ 7 Flaxseed Meal
Flaxseed
Meal
Remix
Ranking
#7
Net
Carbs
1g
Ratio To
White Flour
1:4
Flaxseed meal is made best by cold-milling (grinding) whole flaxseeds at low temperatures to preserve heat-sensitive nutrients. The cold-milling process eliminates any heat destruction of flaxseed’s nutritional benefits, particularly the delicate omega-3 fatty acids and lignans that can be damaged by high-temperature processing.
Two tablespoons (28g) of flaxseed meal contain approximately 2g of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart and brain health. Flaxseed has the highest concentration of lignans among all plant foods, containing up to 800 times more lignans than other plant sources. These polyphenolic compounds act as powerful antioxidants and phytoestrogens that may help balance hormones and reduce cancer risk. Flaxseed meal is also a powerful natural cholesterol controller, with studies showing it can reduce LDL cholesterol by 10-15% when consumed regularly.
Additionally, flaxseed meal provides high-quality plant protein (about 4 grams per 2 tablespoons), both soluble and insoluble fiber for digestive health, and essential minerals including magnesium, phosphorus, and manganese. The mucilage content gives it binding properties, making it excellent for egg replacement in baking.
Flavor Profile
Mild, nutty, and earthy with a slightly toasted quality. The flavor is subtle enough to blend into most recipes without overpowering other ingredients.
Best Uses
Reduce the flour in a recipe by up to 25 percent and replace it with flaxseed meal to add nutritional benefits. Best in muffins, quick breads, pancakes, waffles, and crackers (10-20% of total flour). Excellent as egg replacement: 1 tablespoon flax meal + 3 tablespoons water = 1 egg. Start with just 1-2 tablespoons and increase liquid by 1-2 tablespoons per ¼ cup flax meal used.
GAP
Flaxseed Meal
When buying flaxseed meal, look for cold milled. Cold milled preserves all the nutrition of its oils.
Growing Region
