Flax Oil or Ground Flaxseed

Q: Is it better to have flax oil or ground flax seed in my porridge in the morning?  How much flax seed would I need to have equivalent to 1 Tblsp.  Is there benefit of one over another?

The major benefit of flaxseed over its oil is that flaxseed contains fibre and lignans.  Many foods contain lignans, like wholegrains, berries, vegetables and other seeds and of course many foods contain fibre so we certainly aren't missing out if we decide to go the way of Flaxseed oil.

Lignans are phytoestrogens and can exert mild estrogenic or anti-estrogenic effects on the body.  Like many phytoestrogens, lignans have been researched with respect to their effects on heart disease, osteoporosis and hormone related cancers.   Overall there is limited evidence on its effectiveness in controlling these conditions.

Most of us tend to use flaxseed and its oil for the essential fatty acids, so either the ground seed or the oil is fine to use.

1 TBSP of flaxseed oil (15g) contains 15g of fat (135 cals).  Ground flaxseed also contains fibre, protein & carbohydrates, so to get the same amount of fat you would need 5 TBSP of ground flaxseed which will net you 185 cals.

There is no right or wrong in this question, its personal preference.  Just remember, whatever you choose, make sure you store it in the fridge - any oil or oil containing food will go rancid if left out at room temperature for too long, and flaxseed is to be used uncooked.

Stacey
27 March 10