Here’s Why You Should Include Flax Milk in Your Diet
Plant-based milks are rising in popularity
these days. You may see a growing range of dairy-free alternatives in
your local grocery store nowadays and their demand keeps increasing.
Some of the most popular dairy-free milks today include soy milk, almond
milk, oat milk, cashew milk, rice milk, and coconut milk. While all of
these milks have their benefits, another healthier and lesser-known
alternative you can try is flax milk or flaxseed milk.
What is Flax Milk?
Flax milk, as the name suggests, is made from flaxseeds - a crop that is
known to be rich in protein, fiber, and omega-3 fatty acids. Since this
milk beverage is made using flaxseeds, it contains an ample amount of
protein and nutrients and is extremely healthy. Also, it can be a great
alternative for dairy milk because it’s just as high in calcium as dairy
milk when fortified and can be used in a variety of recipes.
Flax milk is a terrific choice for vegans
and those who like their milk to have a nutty, creamy, and earthy
flavor. It’s also the perfect option for people who are allergic to nuts
or dairy and those who are lactose intolerant as it is naturally
lactose-free, apart from being completely void of cholesterol.
While all flax milk contains flaxseeds, many brands use additional
ingredients in the beverage, too. Some of them use pea protein and sea
salt to their flax milk while others like to spice up the milk’s flavor
by adding cold-pressed organic flax oil or organic cinnamon powder in
it.
Try to choose the ones with pea protein in it as it enhances the flax
milk’s protein content. Also, keep in mind that flavored varieties of
this milk tend to be heavily sweetened. So read the label for sugar
content carefully before buying your pack of flaxseed milk.
The nutrient content of flax milk may differ by brand so always take a
close look at the nutritional label on the back of the milk carton.
The nutrient content of flax milk may
differ by brand so always take a close look at the nutritional label on
the back of the milk carton.
In general, one cup (8 ounces) of flax milk
contains:
Calories: 50
Fat: 3.5 g
Sodium: 85 mg
Carbohydrate: 4 g
Fiber: 3 g
Protein: 3 g
This non-dairy milk also contains some amount of calcium and iron and a
range of vitamins and essential minerals such as potassium, iron, and
magnesium, along with vitamins A, B12, and D. It is fortified with
healthy fats and carbs as well. Most flaxseed milk brands don’t contain
vitamin A or vitamin C or any saturated or trans fat.
Benefits of Flax Milk
1. Healthier Heart
Flax milk, as mentioned before, is made from flaxseeds, which are rich
in a type of omega-3 fatty acid called alpha-linolenic acid. This
essential fatty acid has been used to prevent and treat diseases of the
heart and blood vessels.
That’s not all. A review study in Nutrients found that flaxseeds display
strongly protective effects in people having symptoms of cardiovascular
disease. Further, the result also showed a decrease in both systolic
and diastolic blood pressure in people with peripheral arterial disease
(PAD). High blood pressure can lead to heart problems and flaxseed’s
blood pressure-lowering impact makes flax milk a potent weapon in
lowering the risk of heart disease.
Lastly, flax milk doesn't consist of any cholesterol or lactose, making
it a heart-healthy alternative.
2. May help aid weight loss
Flax milk generally has a higher protein content than some plant-based
milks, like almond milk. When fortified with ingredients like pea
protein, the protein level in the milk becomes higher.
Nutritionists say that the protein in flaxseed milk can help keep you
full and can even balance blood sugar levels. This is beneficial for
weight management and those with diabetes. Also, as we mentioned above, a
cup of flaxseed milk generally has as little as 50 calories and it's
also low in fats and sugar. So, those looking to keep their weight in
check can try this non-dairy alternative.
3. Good for digestive health
Flaxseed is high in fiber that is essential for maintaining good
digestive health. Having it regularly can help ease the passage of food
through the intestines and can even boost the intestinal absorption of
nutrients. Also, the omega-3 fatty acids in flaxseed will safeguard the
lining of the digestive tract and help maintain gastrointestinal health.
Bear in mind, however, that flax milk’s potential to help manage your
digestive health will be negated if you use a variety that’s too low in
fiber or has added sugar. So, again, pay attention to the nutrition
label of the flax milk carton and choose the one with high levels of
fiber or an unsweetened variety.
How to Make Flax Milk at Home
You can get many brands of flax milk today
at your local grocery store nowadays. However, you can also try your
hand at making this milk at home. Here are some instructions:
* Mix 1/4 cup whole flaxseeds, 3 cups
water, a little vanilla extract, and a pinch of salt in a bowl.
* Blend the mixture properly and then pour it into a container.
* Let it separate for about 10 minutes. Now, take out the flax matter on
the top with a spoon or a scoop and strain the remaining milk with a
nut bag.
* Keep this milk in a jug and store it in the fridge. It should remain
good for about 5 days.
You can use flax milk in your coffee and cereal and even in your
favorite baked goods or in your morning smoothie.