Flaxseed is not typically considered a spice. It is more commonly categorized as a functional food due to its nutritional benefits, such as being high in fiber, omega-3 fatty acids, and lignans.
While it can be used as a topping or ingredient in various dishes, it is not traditionally used primarily for flavoring, which is a characteristic of most spices.
However, since it can be used in many food dishes alongside spices in food dishes, it’s worth taking a look at. Let’s discuss what form makes sense to use it in, for health benefits!
Cooking and Baking: Flax Seed Benefits
Flax seeds are used in a variety of food dishes and drinks for their nutritional benefits and versatility. In food dishes, they can be sprinkled on top of yogurt, salads, or oatmeal, added to baked goods such as breads and muffins, or used as a binding or thickening agent in recipes.
In drinks, they can be incorporated into smoothies or used to make flaxseed-infused beverages.
Additionally, flax seeds can be used as an egg substitute in vegan baking recipes.
Here are some examples of food dishes and drinks that utilize whole or ground flax seeds.
| Dishes and Drinks | Whole Flax Seeds | Ground Flax Seeds |
|---|---|---|
| Smoothies | Adds a crunchy texture and nutty flavor. | Blends seamlessly, adding a nutritional boost without altering texture. Ground seeds are easier to digest. |
| Baked Goods | Provides a crunchy texture and nutty flavor as a topping. Can be used in breads and muffins for added crunch. | Blends into the batter, adding a nutty flavor and nutritional benefits without affecting texture. Ground seeds are more easily absorbed by the body. |
| Oatmeal | Adds a crunchy texture and nutty flavor. | Blends in smoothly, enriching the oatmeal with a nutty flavor and nutritional benefits. Ground seeds are easier for the body to digest. |
| Salads | Adds a crunchy texture and nutty flavor. | Blends in with dressings, providing a nutty flavor and nutritional benefits without altering the salad’s texture. Ground seeds are more readily absorbed by the body. |
| Yogurt | Provides a crunchy texture and nutty flavor. | Blends in, adding a nutty flavor and nutritional benefits without changing the yogurt’s texture. Ground seeds are easier for the body to process. |
In each case, ground flax seeds offer the benefit of being more easily incorporated into the dish or drink without significantly altering the texture, while also being more readily absorbed by the body, thus providing enhanced nutritional benefits.
Whole Versus Ground Flax Seeds Compared
Since you can buy flax seeds in both whole and ground form, it’s worth taking a closer look at why this is the case, and which form is best.
The main difference between whole and ground flax seeds lies in their texture and how the body processes them. Whole flax seeds have a hard outer shell, which makes it difficult for the body to break down and digest, potentially limiting the absorption of their nutrients.
On the other hand, ground flax seeds have a finer texture, making it easier for the body to access the nutrients within the seeds. This means that ground flax seeds may offer better nutritional benefits compared to whole flax seeds.
Additionally, ground flax seeds are more versatile and can be easily incorporated into a variety of dishes and drinks, while whole flax seeds are often used as a topping or ingredient in specific recipes.
Incorporating Flax Seeds: Whole vs. Ground – Which Is Better?
Here are some additional comparisons of whole and ground flax seeds in table form so you can choose the correct form for your needs and personal use:
| Characteristic | Whole Flax Seeds | Ground Flax Seeds |
|---|---|---|
| Uses | Can be used as a topping for yogurt, salads, or oatmeal. Can also be added to baked goods such as breads and muffins. | Can be easily incorporated into smoothies, baked goods, and oatmeal. Also used as a thickening agent in recipes. |
| Taste | Nutty flavor and crunchy texture. | Nutty flavor, but smoother texture. |
| Benefits | High in fiber, omega-3 fatty acids, and lignans, which have antioxidant properties. Also a good source of protein. | High in fiber, omega-3 fatty acids, and lignans, which have antioxidant properties. Easier for the body to absorb nutrients due to the seeds being ground. |
Buying Ground Flax Seed Versus Grinding It Yourself
| Characteristic | Buying Ground Flax Seeds | Grinding Flax Seeds at Home |
|---|---|---|
| Cost | Typically more expensive than whole flax seeds, but less expensive than a quality grinder. | Initial investment in a grinder, but whole flax seeds may be cheaper. |
| Work Involved | Convenient and requires no additional effort. | Requires time, effort, and a suitable grinder. |
| Freshness | May have a longer shelf life if properly stored. | Fresher, as the seeds are ground immediately before use. |
| Consistency of Grind | Consistently ground to a uniform texture. | Texture may vary based on the grinder and your technique. |
| Nutritional Integrity | Nutritional content may degrade over time. | Retains maximum nutritional value due to immediate grinding. |
These differences can help individuals make an informed decision based on their priorities, such as convenience, cost, and the desire for maximum freshness and nutritional benefits.
If you just want to consume flax for its benefits in ground form in the easiest way possible, buying ground flax is the way to go.