Healthy Diabetic Recipes

From Laura Dolson, Your Guide to Low Carb Diets
Nutrition, Health Benefits of Flax Seed

It may be tiny, but it’s mighty: The flax seed carries one of the
biggest nutrient payloads on the planet. And while it’s not
technically a grain, it has a similar vitamin and mineral profile to
grains, while the amount of fiber, antioxidants, and Omega-3 fatty
acids in flax leaves grains in the dust. Additionally, flax seed is
very low in carbohydrates, making it ideal for people who limit their
intake of starches and sugars. And its combination of healthy fat and
high fiber content make it a great food for weight loss and
maintenance - many dieters have found that flax seed has been a key to
keeping them feeling satisfied.

Flax Seed Nutrition

Yes, flax seed is high in B vitamins, magnesium, and manganese but
with basic vitamins and minerals, this little seed is just getting
started. There are three additional nutrient groups which flax seed
has in abundance, and each has many benefits.

Flax seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a
key force against inflammation in our bodies. Mounting evidence shows
that inflammation plays a part in many chronic diseases including
heart disease, arthritis, asthma, diabetes, and even some cancers.
This inflammation is enhanced by having too little Omega-3 intake
(such as in fish, flax, and walnuts), especially in relation to
Omega-6 fatty acid intake (in such oils as soy and corn oil). In the
quest to equalize the ratio of these two kinds of oils, flax seed can
be a real help.

Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an
Omega-3 which is a precursor to the fatty acids found in salmon and
other fatty cold-water fish (called EPA and DHA). Because not everyone
is able to easily convert ALA into EPA and (especially) DHA, it is
best not to rely solely on flax for your Omega-3 intake, but ALA also
has good effects of its own, and definitely helps in the Omega 3/6
balance.

Flax Seed is High in Fiber: You’d be hard-pressed to find a food
higher in fiber.– both soluble and insoluble – than flax. This fiber
is probably mainly responsible for the cholesterol-lowering effects of
flax. Fiber in the diet also helps stabilize blood sugar, and, of
course, promotes proper functioning of the intestines.

Phytochemicals: Flax seed is high in phytochemicals, including many
antioxidants. It is perhaps our best source of lignans, which convert
in our intestines to substances which tend to balance female hormones.
There is evidence that lignans may promote fertility, reduce
peri-menopausal symptoms, and possibly help prevent breast cancer. In
addition, lignans may help prevent Type 2 diabetes.

Note that a) flax seeds need to be ground to make the nutrients
available (otherwise they just "pass through") and b) flax seed oil
alone contains neither the fiber nor the phytochemicals of whole flax
seed meal.

Flax Seed Safety and Side Effects
Concerns about flax seed revolve around three potential issues.
However, remember that a lot of research about the wonders of flax
show little or no problems from eating it – to the contrary, it has
shown many benefits.

Oxidation/Rancidity: The oil in flax is highly unsaturated. This means
that it is very prone to oxidation (rancidity) unless it is stored
correctly. The very best way is nature’s own storage system – within
the seed. Flax seeds not exposed to large amounts of heat stay safe to
eat for at least a year. However, flax meal, and especially flax oil,
are a different story. The meal, stored away from heat and light, will
keep fresh for a few months, and the oil must be protected by
refrigeration in dark containers, preferably being consumed within a
few weeks of opening.

Actually, the surprising thing about flax is not that the oils go
rancid, but that they don’t go rancid as quickly as we would think,
considering how unsaturated they are. The oils are quite stable in
baked foods, for example. Researchers theorize that this is due to the
high levels of antioxidants in the seeds.

Hormonal Effects: Lignans contain phytoestrogens. Although research
has shown them to be beneficial so far, it is unknown what effect high
doses of phytoestrogens might have.

Cyanide: Like many other foods (cashews, some beans, and others), flax
contains very small amounts of cyanide compounds, especially when
consumed raw. Heat, especially on dry flax seeds, breaks these
compounds down. However, our bodies have a capacity to neutralize a
certain amount of these compounds, and the US government agencies say
that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe
and is probably an "effective dose" for health purposes. Various
researchers who have used up to 6 daily tablespoons of the seed in
different studies indicate that the amount they were using was safe.

Buying Flax Seeds: Selection
Both brown and golden varieties of flax seeds are becoming easier to
find, especially in health food stores. If you can’t find them near
you, try the links here: Where to Find Flax Seeds. The two varieties
have similar nutrient composition. They are sold both in bulk and in
packages.

Flax seeds vs Flax Seed Meal Whole flax seed stays fresh for up to a
year if stored correctly. However, they will go rancid more quickly
after being ground up into meal. For this reason, many people choose
to buy whole flax seed and grind it into meal themselves (this takes
seconds in a blender or coffee grinder). The meal can be purchased,
but follow these guidelines:

* Purchase from a source where you’re sure there is rapid turnover
* Ideally the meal should be refrigerated at the store.
* The bag should be opaque, as light will accelerate the meal
going rancid
* Vacuum-packed packaging is the best, because it prevents the
meal from having contact with oxygen before opening.

If you question how long the flax meal has been on the shelves or how
it has been stored, it is recommended that you purchase whole flax
seed and grind it yourself. It’s also less expensive this way. Any
time you taste flax meal that is at all bitter, throw it away. It
should be mildly nutty tasting, and not at all harsh.
Flax Seed Storage
Whole flax seed should be stored in a cool, dark, dry place. Many
people choose to store it in the refrigerator or freezer to be on the
safe side. Flax meal should be stored in the freezer and used up
within a few weeks. See previous page for safety information about flax
Tips for Using Flax Seed

* Drink plenty of water. There is so much soluble fiber in flax
that it is important to drink plenty of water when eating flax
products, otherwise constipation may result.
* Remember to start slowly if you aren’t used to a high fiber diet.
* If you purchase the whole seeds, you need to grind them up to
get the benefit.
* Flax is often used as an egg substitute in baked goods for
people who can’t or choose not to eat eggs – this is because of the
soluble fiber, which adds structure to the food.
* About 2/3 to 3/4 C of flax seed yields 1 cup of flax meal. With
my grinder, it’s 3/4 cup, and my recipes reflect this.

Recipes and Serving Suggestions:

* Raw or Toasted: Sprinkle over cottage cheese, ricotta, yogurt,
breakfast cereal, put in shakes (thickens them somewhat),
* Cooked in a Hot Cerealsuch as Hot Flax Peanut Butter Cereal or
Hot Pumpkin Cereal
* Cooked into other foods, such as meatloaf, meatballs, or casseroles.
* In baked goods. Add a few tablespoons to any recipe, or try the
following, which rely on flax as a flour:
o Flax Seed Focaccia Bread
o Chelsie’s Cranberry Cinnamon Muffins
o Almond Flax "Doughnut" Muffins
o Flax Seed Pizza Crust
o Miracle Brownies
o Garlic Parmesan Flax Seed Crackers

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