Small, woody but with a golden heart and full of healthy properties, we are talking about flax seeds. These seeds, in fact, satiate, counteract hunger attacks, are anti-inflammatory, with benefits even in case of rheumatoid arthritis, and help to keep blood sugar under control. This emerges from three recent scientific studies that we will discuss today (Moreira et al, Nutrients, 2022 - Ghaseminasab-Parizi et al, Eur J Nutr, 2022 - Zarei et al, Pytother Res, 2022).
Flaxseed Against Diabetes
Regular and long-term consumption of flaxseed has been shown to reduce blood sugar levels. However, no study until now had ever investigated what happens in the short term following the ingestion of flax seeds. To answer this question, the scientists of the first research we are talking about today recruited 19 adults, all with type 2 diabetes. Half of the study participants were asked to eat a standard breakfast, consisting of peach juice, toast and cheese. The other half ate, along with the standard breakfast, also 15 grams of ground flaxseed. By measuring the blood sugar after the meal, it emerged that, in those who had consumed flax seeds, the glycemic peak was reduced by 17% compared to those who had not consumed flax seeds. In general, postprandial glycaemia was lower in the group that consumed flax seeds as part of a breakfast containing carbohydrates.
Anti-inflammatory flax seeds
Flax seeds contain omega 3 fatty acids with an anti-inflammatory action. Well, the intake of flax seeds has been shown to be beneficial in case of rheumatoid arthritis. This has been demonstrated by very recent scientific research, the second we are talking about today. The scientists recruited 120 people, all with a diagnosis of rheumatoid arthritis. The participants were divided into three groups. The first group was asked to consume, for 3 months, 30 grams of flaxseed per day along with an anti-inflammatory diet, the second group was asked to eat 30 grams of flaxseed per day within a normal non-anti-inflammatory diet and the third group was kept as a control. Well, both groups that had consumed flax seeds had, at the end of the study, a reduction in the degree of severity of the disease, in pain and in joint stiffness in the morning.
Flaxseed to increase satiety
Finally, the third study is a review of the properties of flaxseed for weight control. In particular, analyzing the results of previous studies, it emerged that flax seeds made it possible to reduce hunger attacks during the day and increased the sense of satiety.
Conclusions
Here are three good reasons to include flax seeds in your diet. Flax seeds must be ground, preferably at the moment, with a coffee grinder, and added to yogurt, but also to cereal mixes or fruit salads. It is possible from time to time to replace ground flax seeds with a teaspoon of flaxseed oil, in this case, however, the action of the fibers, which, together with the omega 3 fatty acids, increase the sense of satiety and help to keep blood sugar under control, is lost.
