Flax seeds ,its benifits in Obesity & Diabetes

2008-04-16T21:20:00.000-07:00

Ethnic Flaxseed Recipes
(This artical is from a medical journal )

Obesity is wide spreading nutritional disorder and Diabetes Mellitus type 2 is a gathering storm. Various treatments and therapies are used to manage them and Flaxseed is one of them having same potential and beneficial effects. Present study was focused on analysis of local Flaxseed sample for proximate principles, standardizing recipes using Flaxseed and conducting a clinical intervention trial on obese and or diabetic patients using 15 g roasted Flaxseed powder supplementation per day for 30 days. Analysis of Flaxseed sample indicated that it is rich in fats especially n-3 fatty acids, proteins and fibre. Twenty two recipes were standardised using 15 g of Flaxseed and were evaluated by a panel of 8 practising dietitians and four teachers and all the recipes were acceptable. Clinical intervention conducted on 15 obese and or diabetic subjects using 15 g roasted Flaxseed powder per day for the study period of 30 days reveled that there was 9.5% reduction in blood sugar levels of patients. Focusing on beneficial properties of flaxseed 22 recipes are standardised which are useful for practical purpose.

Description
The botanical name of flax Linum usiatissimum of family linaceae recognises its usefulness for a variety of purposes, not only as food source. The seed is flat and oval with a pointed tip and measures approximating 2.5 x 5.0 x 1.5 mm. The traditional flaxseed is a shiny reddish brown with crisp chewy texture. Flaxseed is commonly known as Alsi (Gujrati, Hindi Punjabi), Jawas (Marathi), Tishi (Bengali), Agasi (Kannada).⁹

Recommended n-3 fatty acids for adults and infants
Recommended n-6 : n-3 ratio ranges from 10:1 to 5:10.
n-6 : n-3 ratio in flaxseeds is 0.3 : 1 i.e. 57% n-3 fatty acids and 16% n-6 fatty acids.⁵

Health benefits of flaxseed
Flaxseed has a potential to increase laxation because it provides dietary fibre which absorbs water, increasing intestinal bulk.
Flaxseed is one of the richest sources of lignan, the fibre fraction flaxseed contains high levels of the plant lignan precursor, secoisolariciresinol diglycoside (SDG) which helps in cancer prevention.⁴
n-3 fatty acids present in flaxseed help in reducing blood triglycerides, blood pressure, platelet reactivity, neutrophil activity and increase blood HDL cholesterol. All these actions help in lowering CVD risk.³
Flaxseed favourably affects immunity with the help of two major components eicosanoids and cytokines. ALA and lignans in flaxseed modulate the immune response and may play a beneficial role in clinical management of autoimmune diseases.⁶
n-3 fatty acids are responsible for forming a group of hormones like compounds called prostaglandins which help in fighting many diseases. They make the cell membrane permeable, which helps in protection of cells against invading bacteria toxins, infections and viruses.⁶
Soluble fibre along with n-3 fatty acids help in healthy blood lipid production.⁶
Flaxseed is recognised as useful for diabetes. n-3 fatty acids in flaxseed have shown to lower insulin requirements. It also aids in circulation which is an important factor in diabetes.²
Flaxseed may also help relieve asthma and allergic responses.⁷

Performance of flaxseed as a food ingredient
It adds two appealing textural features to foods, tenderness due to fat content and crunchiness from the seed coat.
It can be easily and successfully incorporated and accepted in wide range of recipes.
It is resistant to oxidation during common storage.
Nutrients from flaxseed are better to absorb when taken in ground form. Due to the presence of antioxidants, they have a long self life and thus can be easily stored. (www.flaxcouncil.ca)

Recommended dose
For children
1 tsp daily of ground flaxseed or 1 tsp fresh flaxseed oil.
For adults
Flaxseed : 1 tbsp whole or bruised seed with 150 ml liquid.
Poultice : 15 gms soaked in boiling water and strained and used, placed in cheese cloth and applied.
Decoction : 15 gm whole seed simmered in 1 cup of water for 10-15 min.
Flaxseed oil : 1 tbsp oil daily. (www.flaxcouncil.ca)

Safety of flaxseed
Flaxseed contains some compounds that influence the absorption of nutrients. These compounds include cyanogenic glycosides, inatine phytic acid, lipid oxidation products and phytoestrogens. However studies of flaxseed in human nutrition indicate that the presence of these compounds, while undesirable are not harmful at current levels of flaxseed intake. Flaxseed consumption at levels of 50 gm flaxseed/day for several weeks has beneficial effects on the cardiovascular and immune systems and no apparent ill effects.(www.goldenflax.com)

Standardised Recipes
Phulka or Chapati
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Whole wheat flour : 80 gms.
Oil : 05 gms.
Water to knead
Portions per serving : 1 for chapati, 2 for phulka
Nutritive value per serving
Energy : 198 kcal
Carbohydrate : 29.9 gms.
Protein : 06.3 gms.
Fat : 05.9 gms.
Time required for cooking : 20 Mins.

Method
1. Mix whole wheat flour and roasted flaxseed powder, make the dough.
2. Knead the dough and portion out into 2 equal sized balls.
3. Roll the chapattis or phulkas and use oil while folding them.
4. Roast them on tawa and serve hot.

Paushtik Roti
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Whole wheat flour : 60 gms.
Bengal gram flour : 20 gms.
Coriander leaves : 10 gms.
Oil : 05 gms.
Salt : To taste
Turmeric powder : a pinch
Red chilli powder : a pinch
Water to knead
Nutritive value per servings
Energy : 201 Kcal
Carbohydrate : 28.9 gms.
Protein : 07.1 gms.
Fat : 06.3 g
Portions per serving : 1
Time required for cooking : 20 Mins.

Method
1. Mix roasted flaxseed powder, Whole wheat flour, Bengal gram flour, chopped Coriander leaves, salt, Turmeric powder and Red chilli powder.
2. Make the dough, knead the dough and portion out into 2 equal sized balls.
3. Roll the chapattis and use oil while folding them.
4. Roast them on tawa, and serve hot.

Bajra or Jowar Bhakri
No. of servings : 2
Ingredients
Roasted flaxseed : 15 gms.
Jowar or Bajra flour : 80 gms.
Water to knead
Nutritive value per serving
Energy : 179 Kcal
Protein : 05.6 gms.
Carbohydrate : 31.1 gms.
Fat : 03.5 gms
Portions per serving : 1
Time required for cooking : 15 Mins.

Methods
1. Mix roasted flaxseed and Jowar or Bajra flour. Make dough using water.
2. Portion out into 2 balls, flatten it.
3. Roast Bhakri on tawa and on direct flame. Serve hot.

Plain Khakra
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Whole wheat flour : 80 gms.
Oil : 05 gm
Water to knead
Nutritive value per serving
Energy : 198 Kcal
Protein : 06.3 gms.
Carbohydrate : 29.9 gms.
Fat : 05.9 gms
Portions per serving : 2
Time required for cooking : 30 Mins.

Methods
1. Mix whole wheat flour and roasted flaxseed powder. Make the dough.
2. Knead the dough and portion out into four equal sized balls.
3. Roll them like a thin roti. Roast on hot tawa till crisp, turning often.
4. Drizzel few drops of oil on both the sides. Serve with chutney.
NOTE : Variation in the above recipe can be made by addition of Spinach and Tomato puree (Cocktail Khakra) or Fenugreek leaves and Garlic (Masala Khakra).

Cocktail Khakra
No. of servings : 2
Ingredients :
Roasted flaxseed powder : 20 gms.
Whole wheat flour : 100 gms.
Tomato : 75 gms.
Spinach : 50 gms.
Oil : 05 gms
Salt to taste
Water to knead
Nutritive value per serving
Energy : 260 Kcal
Carbohydrate : 31.6 gms.
Protein : 08.8 gms.
Fat : 07.2 gms.
Portions per serving : 2
Time required for cooking : 30 Mins.

Masala Khakra
No. of servings : 2
Ingredients :
Roasted flaxseed powder : 15 gms.
Whole wheat flour : 80 gms.
Fenugreek leaves : 20 gms.
Grated Garlic : 10 gms.
Oil : 05 gms
Salt to taste
Water to knead
Nutritive value per serving
Energy : 209 Kcal
Carbohydrate : 31.9 gms.
Protein : 07.0 gms.
Fat : 05.9 gms.
Portions per serving : 2
Time required for cooking : 30 Mins.

Idli
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Rice : 60 gms.
Black gram dal : 30 gms.
Salt to taste
Nutritive value per serving
Energy : 195 Kcal
Carbohydrate : 34.5 gms.
Protein : 07.1 gms.
Fat : 03.1 gms.
Portions per serving : 3
Time required for cooking : 40 Mins.

Method
1. Soak rice and black gram dal for 6 to 8 hours. Grind them and mix well.
2. Keep the batter covered for 8 to 12 hours for fermentation.
3. Mix roasted flaxseed powder and salt in fermented batter.
4. Put the batter in idli mould and steam it. Serve hot with chutney and sambhar.

Plain Dosa
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Rice : 60 gms.
Black gram dal : 30 gms.
Salt to taste
Nutritive value per serving
Energy : 195 Kcal
Carbohydrate : 34.5 gms.
Protein : 07.1 gms.
Fat : 03.1 gms.
Portions per serving : 2
Time required for cooking : 15 Mins.

Method
1. Soak rice and black gram dal for 6 to 8 hours. Grind them and mix well.
2. Keep the batter covered for 8 to 12 hours for fermentation.
3. Mix roasted flaxseed powder and salt in fermented batter.
4. Make dosa on nonstick tawa. Serve hot with chutney and sambhar.
NOTE : Variation in the above recipe can be made by addition of Tomato puree, Spinach puree and Onion (Duet Uttapa).

Duet Uttapa
No. of servings : 2
Ingredients
Roasted flaxseed powder : 30 gms.
Rice : 60 gms.
Black gram dal : 30 gms.
Spinach puree : 30 gms.
Tomato puree : 30 gms.
Onion : 50 gms.
Salt to taste
Nutritive value per serving
Energy : 253 Kcal
Carbohydrate : 40.3 gms.
Protein : 09.3 gms.
Fat : 05.9 gms.
Portions per serving : 1
Time required for cooking : 25 Mins.

SPROUTS CUTLET
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Green gram sprouts : 60 gms.
Mothbean sprouts : 30 gms.
Soaked cowpea : 30 gms.
Soaked Bengal gram : 60 gms.
Diced Frenchbeans : 30 gms.
Spring onion puree : 50 gms.
Diced Tomato : 25 gms.
Grated Carrot : 25 gms.
Oil : 05 gms.
Salt to taste
Green chilli : 1-2
Ginger, Garlic paste : To taste
Nutritive value per serving
Energy : 780 Kcal
Carbohydrate : 117.2 gms
Protein : 40.4 gms.
Fat : 15.0 gms
Portions per serving : 4
Time required for cooking : 20 Mins.

Method
1. Mix all the sprouts, steam and mash them. Mix all the ingredients.
2. Portion out the mixture and shape it.
3. Shallow fry the cutlets using minimum oil. Serve hot.

Mixed Flour Wada
No. of servings : 4
Ingredients
Roasted flaxseed powder : 30 gms.
Jowar flour : 30 gms.
Bajra flour : 30 gms.
Ragi flour : 30 gms.
Bengal gram flour : 30 gms.
Chopped Fenugreek leaves : 15 gms.
Oil : 2.5 gms.
Salt to taste.
Red chilli powder to taste.
Turmeric powder a pinch.
Nutritive value per serving
Energy : 304 Kcal.
Carbohydrate : 45.4 gms.
Protein : 10.7 gms.
Fat : 08.8 gms.
Portions per serving : 4
Time required for cooking : 30 Mins.

Method
1. Mix all the ingredients. Make dough by adding water and knead it.
2. Make rolls of the dough and steam them. Cut steam rolls.
3. Shallow fry them using minimum oil. Serve hot.

SALAD
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Tomato : 50 gms.
Cucumber : 50 gms.
Carrot : 25 gms.
Onion : 25 gms.
Lemon juice : 30 ml.
Ginger juice : 5 ml
Pepper powder : a pinch
Salt to taste
Nutritive value per serving
Energy : 68 Kcal.
Carbohydrate : 07.9 gms.
Protein : 02.2 gms.
Fat : 02.8 gms.
Portions per serving : 1 Katori
Time required for cooking : 15 Mins.

Method
1. Finely chop tomato, onion and cucumber. Grate the carrot.
2. Make a dressing using lemon juice, ginger juice, pepper powder, salt and roasted flaxseed powder.
3. Pour it on chopped vegetables and toss it. Serve.

RADISH VEGETABLE
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Radish : 150 gms.
Soaked black gram dal : 30 gms.
Oil : 05 gms.
Green chilli : 1-2
Curry leaves : Few
Mustard seeds : Few
Turmeric Powder : a pinch
Salt to taste.
Nutritive value per serving
Energy : 126 Kcal
Carbohydrate : 13.6 gms
Protein : 05.6 gms.
Fat : 05.5 gms.
Portions per serving : 4
Time required for cooking : 30 Mins.

Method
1. Dice radish and steam it.
2. Make vaghar using oil, mustard seeds, turmeric powder, green chilli and curry leaves. Add soaked black gram dal and saute.
3. Add steamed radish and roasted flaxseed powder. Cook it till done. Serve hot.

CLUSTER BEANS VEGETABLE
No. of serving : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Cluster beans : 150 gms.
Oil : 05 gms.
Mustard seeds : Few
Ajwain seeds : Few
Turmeric powder : a pinch
Garam masala : a pinch
Asafoetida : a pinch
Salt to taste
Nutritive value per serving
Energy : 74 Kcal.
Carbohydrate : 10.2 gms.
Protein : 03.9 gms.
Fat : 05.5 gms.
Portions per serving : 1 Katori
Time required for cooking : 15 Mins.

Method
1. Clean, cut and pressure cook cluster beans.
2. Make vaghar using oil, mustard seeds, asafoetida, turmeric powder and ajwain seeds. Add cooked cluster beans, roasted flaxseed powder, salt and garam masala. Saute it for few minutes. Serve hot.
FRENCH BEANS VEGETABLE
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
French beans : 100 gms.
Sprouted moth beans : 50 gms.
Oil : 05 gms.
Mustard seeds : Few
Turmeric powder : a pinch
Garam masala : a pinch
Asafoetida : a pinch
Salt to taste
Nutritive value per serving
Energy : 167 Kcal.
Carbohydrate : 18.5 gms.
Protein : 08.2 gms.
Fat : 05.5 gms.
Portions per serving : 1 Katori
Time required for cooking : 15 Mins.

Method
1. Dice French beans. Steam or pressure cook French beans and moth beans.
2. Make vaghar using oil, mustard seeds, asafoetida and turmeric powder.
3. Add steamed moth beans and French beans.
4. Add garam masala, salt and roasted flaxseed powder. Cook till done. Serve hot.

DRY CHUTNEY
No. of servings : 2
Ingredients
Roasted flaxseed powder : 30 gms.
Roasted red gram dal : 15 gms.
Roasted black gram dal : 15 gms.
Curry leaves : 10 gms.
Oil : 2.5 gms.
Salt to taste
Red chilli powder : to taste
Nutritive value per serving
Energy : 146 Kcal.
Carbohydrate : 13.9 gms.
Protein : 06.7 gms.
Fat : 07.0 gms.
Portions per serving : 1 Tsp
Time required for cooking : 15 Mins.

Method
1. Roast curry leaves in oil.
2. Mix all the ingredients and grind them.
3. Serve.

DHANA JEERA POWDER
No. of servings : 2
Ingredients
Roasted flaxseed powder : 30 gms.
Roasted Coriander seeds : 15 gms.
Roasted Cumin seeds : 15 gms.
Salt to taste
Red chilli powder : to taste
Nutritive value per serving
Energy : 127 Kcal.
Carbohydrate : 08.6 gms.
Protein : 05.4 gms.
Fat : 07.8 gms.
Portions per serving : 1 Tsp
Time required for cooking : 15 Mins.

Method
1. Mix all the ingredients and grind them. Serve.

SAMBHAR
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Red gram dal : 60 gms.
Tomato : 25 gms.
Onion : 25 gms.
Radish : 25 gms.
Oil : 05 gms.
Salt to taste
Sambhar masala : a pinch.
Mustard seeds : Few
Turmeric powder : a pinch.
Red chilli powder : a pinch.
Curry leaves : Few
Nutritive value per serving
Energy : 346 Kcal.
Carbohydrate : 44.2 gms.
Protein : 16.8 gms.
Fat : 11.5 gms.
Portions per serving : 1 Katori
Time required for cooking : 15 Mins.

Method
1. Pressure cook red gram dal. Chop tomato, onion and radish.
2. Make vaghar using oil, mustard seeds, turmeric powder and curry leaves.
3. Saute onion, tomato, radish in vaghar. Add pressure cooked red gram dal.
4. Add water, masala, chilli powder, salt and roasted flaxseed powder.
5. Simmer it. Serve hot.

CORIANDER CHUTNEY
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Coriander leaves : 20 gms.
Onion : 30 gms.
Lemon juice : 15 ml.
Green chilli : 1-2
Salt to taste
Ginger a small piece.
Nutritive value per serving
Energy : 55 Kcal.
Carbohydrate : 05.2 gms.
Protein : 02.0 gms.
Fat : 02.8 gms.
Portions per serving : 1 Tsp
Time required for cooking : 15 Mins.

Method
1. Mix all the ingredients and grind them. Serve.

SPRING ONION CHUTNEY
No. of servings : 2
Ingredients
Roasted flaxseed powder : 15 gms.
Spring onion 20 gms.
Green chilli : 1-2
Ginger a small piece.
Salt to taste.
Nutritive value per serving
Energy : 43 Kcal.
Carbohydrate : 03.0 gms.
Protein : 01.5 gms.
Fat : 02.7 gms.
Portions per serving : 1 Tsp
Time required for cooking : 5 Mins.

Method
1. Mix all the ingredients and grind them. Serve.

Health ,Nutrition & Recipes

Flax seeds ,its benifits in Obesity & Diabetes