Flaxseed meal is considered a low-carb food. Flaxseeds are an excellent source of fiber, protein, and healthy fats like omega-3s. They are naturally low in carbohydrates and can be a great addition to a low-carb or keto diet.
What is flaxseed meal?
Flaxseed meal is made from ground flaxseeds. Flaxseeds are small, brown seeds that come from the flax plant. They contain a hard, outer shell that needs to be broken open to access the soft, nutritious interior. Once the shell is removed, the interior seed can be ground into a meal or flour.
Flaxseed meal has a mild, nutty flavor. It can be used as an ingredient in baked goods, smoothies, oatmeal, yogurt and more. It’s more versatile than whole flaxseeds, which can pass through the body undigested if not ground or chewed thoroughly.
Nutritional profile of flaxseed meal
One ounce (about 3 tablespoons) of flaxseed meal contains:
- Calories: 150
- Fat: 12 grams
- Protein: 5 grams
- Carbs: 8 grams
- Fiber: 8 grams
As you can see, over half of the carbs in flaxseed meal come from its high fiber content. Fiber does not raise blood sugar levels or require insulin to be metabolized, so it has minimal effects on carb intake.
Flaxseed meal is particularly high in omega-3 fatty acids like ALA (alpha-linolenic acid). It provides around 6,400 mg of ALA per ounce, meeting and far exceeding the daily values. Omega-3 fats have anti-inflammatory properties and provide many other health benefits.
Flaxseeds also contain lignans, which are antioxidant polyphenols that can help reduce oxidative stress and inflammation in the body. They are an excellent source of B vitamins, magnesium, phosphorus and manganese as well.
Why is flaxseed meal low in net carbs?
Net carbs are calculated by subtracting the grams of fiber (and sometimes sugar alcohols) from the total grams of carbohydrates. Since flaxseed meal is very high in fiber, the net carbs are quite low.
Here’s a breakdown of the net carbs in 3 tablespoons (1 ounce) of flaxseed meal:
- Total carbs: 8 grams
- Fiber: 8 grams
- Net carbs: 0 grams
As you can see, the 8 grams of fiber cancel out the 8 grams of total carbs, providing just 0 grams of net digestible carbs per ounce.
The high fiber content is why flaxseed meal has such a low effect on blood sugar and insulin levels and such a minimal impact on ketosis. The fibers pass through the digestive tract mostly intact without raising blood sugar.
Glycemic index and load of flaxseed meal
The glycemic index (GI) is a scale that ranks foods based on their effect on blood sugar levels. It ranges from 0 to 100, with higher values given to foods that cause bigger spikes.
The glycemic load (GL) takes into account the serving sizes of foods. It’s calculated by multiplying the GI by the grams of carbohydrates in a typical serving.
Flaxseed meal has not been officially indexed, but its GI and GL are estimated to be extremely low based on its high fiber content and low net carb count.
For comparison, here are the GI and GL values for some other low-carb foods:
| Food | GI | GL per serving |
|---|---|---|
| Flaxseed meal (estimated) | 10 or less | 0 |
| Chia seeds | 1 | 0 |
| Coconut flour | 45 | 6 |
| Almond flour | 15 | 3 |
As you can see, flaxseed meal is very likely lower on the GI scale than even foods like chia seeds and almond flour, making it an excellent ultra low-carb choice.
Using flaxseed meal on a keto diet
Flaxseed meal is perfectly suitable for ketogenic and very low-carb diets. It does contain 8 grams of total carbs per ounce, but with 8 grams of fiber to cancel those out, it provides 0 net grams of digestible carbs.
Most people following a keto diet aim to keep their net carbs around 20–50 grams per day. Flax can easily fit into this limit.
Some ways to use flaxseed meal on keto include:
- Sprinkling over salads, cooked veggies or roasted broccoli
- Mixing into smoothies
- Stirring into yogurt or cottage cheese
- Adding to keto muffins, breads and baked goods
- Combining with almond flour in recipes
- Making low-carb flax oatmeal
Flaxseed meal works well combined with other low-carb ingredients like almond flour. The high fiber content of flax can help bind ingredients together and keep baked goods moist.
It’s best to stick to using flaxseed meal in moderation, around 1–3 tablespoons at a time. Too much flax at once may cause digestive issues due to its high fiber content.
Tips for baking with flaxseed meal
Here are some tips for using flaxseed meal in low-carb baking:
- Pulse it in a food processor if it has any chunks or isn’t finely ground.
- Measure it precisely, as too much can make baked goods dense.
- Reduce other oils or liquid called for in a recipe, as flaxseeds are mucilaginous and add moisture.
- Let baked goods cool completely. Flaxseed meal makes them more crumbly until cooled.
- Store baked goods containing flaxseed meal in the fridge or freezer to prevent spoilage.
Benefits of flaxseed meal
Some of the top benefits of flaxseed meal include:
- High in fiber. The fiber content of flax makes it helpful for bowel regularity, digestive health and feeling full for longer.
- Provides omega-3 fats. Flaxseeds are one of the richest plant-based sources of anti-inflammatory omega-3s.
- Contains lignans. These polyphenols act as antioxidants and may help prevent certain cancers.
- Gluten-free. Flax is naturally gluten-free, making flaxseed meal safe for those with celiac disease or gluten intolerance.
- Rich in nutrients. Flaxseeds offer B vitamins, magnesium, manganese, phosphorus and selenium.
- Low-carb. The high fiber content makes flaxseeds low in net digestible carbs.
Incorporating flaxseed meal into a healthy diet can increase fiber intake, reduce inflammation, improve regularity and provide antioxidants. The omega-3s and fiber support heart and digestive health as well.
Potential side effects of flaxseed meal
Flaxseed meal is safe for most people, but there are some potential side effects to keep in mind:
- Digestive issues. Too much flax at once may cause gas, bloating or loose stools.
- Allergies. Those with flaxseed allergies should avoid flaxseed meal.
- Drug interactions. Flax may interfere with the efficacy of certain medications like blood thinners.
- Hormone effects. The lignans in flax can mimic estrogen in the body, possibly affecting hormones.
To avoid side effects, start with a small amount of flaxseed meal at first and drink plenty of water. Those on medications or with hormone-sensitive conditions may want to consult their healthcare provider before using.
Whole flaxseeds vs. flaxseed meal
Flaxseeds need to be ground to make the nutrients fully accessible. Whole flaxseeds may pass undigested through the body. However, flaxseed meal has a finer texture that allows its nutrients to be absorbed.
Flaxseed meal does seem to provide higher levels of nutrients like ALA omega-3s. One study showed ALA blood levels increased by nearly 50% more from eating ground flaxseeds compared to whole ones.
Flaxseed meal also tends to have a milder flavor and mix into recipes more easily than whole flaxseeds. Its fine texture integrates smoothly into things like smoothies and yogurt.
However, whole flaxseeds last longer in storage. Once ground, flaxseed meal should be used within a few months or refrigerated or frozen to maintain freshness.
How to make your own flaxseed meal
It’s easy to grind your own flaxseed meal at home with a coffee grinder or small food processor. Here is a simple process:
- Add 1 cup whole flaxseeds to your grinder or food processor.
- Pulse a few times until the flaxseeds break down into a fine powder.
- Store the fresh flax meal in an airtight container for up to 90 days.
- Refrigerate or freeze for storage beyond 3 months.
Store-bought flaxseed meal is also readily available if you prefer to buy it pre-ground. Look for it in the baking or health food aisles.
Flaxseed meal vs. flaxseed flour
Flaxseed meal and flaxseed flour are essentially the same thing. They both refer to flaxseeds that have been finely ground into a powder.
However, some producers distinguish between a coarser grind (meal) and finer powder (flour). For baking lighter items like cookies or muffins, a super fine flaxseed flour is recommended.
But most recipes will work well with a medium ground flaxseed meal. As long as the flaxseeds are broken down and not whole, they can be used interchangeably in most dishes.
Is flaxseed keto-friendly?
Flaxseeds and flaxseed meal are certainly keto-friendly foods. They contain 8 grams of carbohydrates per ounce, but with 8 grams of fiber to offset them, they provide 0 net digestible carbs.
Ground flaxseeds have minimal effects on blood sugar, insulin, ketosis and overall carb intake. The high fiber content is what makes them suitable for keto and low-carb diets.
Of course, flaxseed meal should still be used in moderation on keto. Most healthcare providers recommend limiting high-fiber foods to around 20-30 grams of fiber per day on the keto diet to prevent digestive issues.
As long as you don’t overdo it on the flax, incorporating 1-3 tablespoons of flaxseed meal into your daily diet can be an excellent low-carb source of nutrients.
Flaxseed nutrition facts
Here is the full flaxseed nutrition profile per 1 ounce (3 tablespoons) serving of flaxseed meal:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 | 8% |
| Fat | 12 g | 15% |
| Saturated fat | 1 g | 5% |
| Carbohydrates | 8 g | 3% |
| Fiber | 8 g | 29% |
| Protein | 5 g | 10% |
| Calcium | 24 mg | 2% |
| Iron | 2 mg | 11% |
| Potassium | 332 mg | 7% |
Flaxseed meal is high in healthy fats, fiber, proteins, iron, calcium, potassium and various B vitamins and minerals. It contains over 6,000 mg of omega-3s per serving as well.
The bottom line
Flaxseed meal is very low in net digestible carbs, with just 0 grams per ounce. Thanks to its extraordinarily high fiber content, it has minimal effects on blood sugar and insulin levels.
Flaxseed meal makes an excellent addition to a low-carb, keto or diabetic diet. Its high amounts of omega-3 fats and fiber provide anti-inflammatory benefits and support satiety.
Flaxseed meal can be used in smoothies, yogurt, baked goods and other dishes as long as you consume it in moderation. 1–3 tablespoons per day is recommended, along with plenty of hydration.
Overall, flaxseed meal deserves a place in any low-carb kitchen. It provides a wealth of nutrition and health benefits with minimal impacts on net carb intake.
