Flaxseed is a great pantry staple with a great nutritional profile and a variety of uses. But is it gluten-free?
Is flaxseed gluten-free? The short answer is yes. In its natural state, it is gluten-free, but there are some essential things to look for to guarantee it is safe for a gluten-free diet.
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What is flaxseed?
Flaxseed, also known as linseed, is the seed of the flax plant (Linum usitatissimum). It is a tiny, oval-shaped seed that is typically brown or golden in color. The tiny seed has been cultivated for thousands of years and has been used for various purposes.
The mighty seed is highly nutritious and is considered a functional food due to its potential health benefits. It can be consumed whole or ground (milled), and it is commonly used as a food ingredient and a dietary supplement.
Flaxseed oil, which is extracted from the seeds, is also available and is often used as a nutritional supplement or as an ingredient in various culinary preparations.
Is flaxseed safe for Celiac disease?
Since flaxseed is naturally gluten-free, those with Celiac disease or non-Celiac gluten sensitivity can incorporate it into a gluten-free diet.
Due to possible cross-contamination, those with a gluten intolerance or Celiac disease can buy brands labeled as gluten-free or certified gluten-free.
Types
There are primarily two types: brown and golden.
Brown - Brown, also known as common flaxseed, is the most widely available and commonly consumed variety. It has a dark brown color and a slightly nutty flavor.
Golden - The golden variety, also referred to as yellow, is similar to the brown variety in terms of nutritional composition but has a lighter golden or yellowish color. Golden flaxseeds have a milder flavor compared to brown types.
Uses
The tiny seed is versatile and can be incorporated into your diet in various ways. Here are some common uses:
Dietary supplement - Ground flaxseed or flaxseed oil can be used as a dietary supplement to boost your intake of essential nutrients. The seed is rich in alpha-linolenic acids, a good source of dietary fiber, lignans, and other beneficial compounds.
Baking and cooking - A great pantry staple, it can be used as an ingredient in different recipes such as quick bread, healthy muffins, cakes, cookies, bars, and pancakes.
It can act as an egg replacer by mixing one tablespoon of ground flax with three tablespoons of water to substitute one egg in recipes.
Whole flax can also be sprinkled on breakfast cereals, oatmeal, or yogurt, and makes a great addition to smoothies and protein shakes for a nutritious boost. Chia seeds are a great substitute for flax if needed.
Topping and seasoning - Whole or ground flaxseed can be used as a topping for salads, roasted vegetables, or stir-fries, adding a nutty taste and texture.
It can also be sprinkled on top of breads, bagels, or other baked goods before baking to add a crunchy element.
Oil replacement - Flaxseed oil can substitute for other oils such as olive oil or coconut oil in salad dressings or as a drizzle over cooked dishes.
It should not be heated, as high temperatures can degrade its nutritional properties.
Health benefits
Flax's composition makes them a nutritional powerhouse. Here are some of the key health benefits associated with consuming the seed:
It is an excellent plant-based source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids benefit heart health, reduce inflammation, and support brain function.
A good source of both soluble and insoluble dietary fiber. Soluble fiber helps regulate blood sugar levels, lowers cholesterol levels, and promotes a feeling of fullness.
Insoluble fiber supports digestive health prevents constipation, and aids in maintaining bowel regularity.
Flaxseed is one of the richest sources of lignans. Lignans are phytoestrogens with antioxidant properties. Lignans have been associated with potential anticancer effects, particularly in hormone-related cancers such as breast, prostate, and colon cancer.
They may also help balance hormone levels in the body.
Brands
In the United States, the FDA regulates the "gluten-free label" and those products with a "certified gluten-free label" are done by independent organizations with their own set of standards.
Most often, these standards are stricter than the FDA's and use dedicated gluten-free facilities, but still must meet the FDA criteria.
While any 100% pure flaxseed is naturally gluten-free, some brands manufacture their products in facilities that process other gluten-containing grains and ingredients.
If you are concerned about potential cross-contamination, the following are brands that have the certified GF label and have been processed in a gluten-free facility:
- Bob's Red Mill
- Arrowhead Mills
- Garden of Life
- Spectrum Essentials
These brands are labeled gluten-free but do not have the certified label:
- Anthony's (batch tested)
- Carrington Farms
Where to find flaxseed
Many grocery stores, health food stores, and online sellers like Amazon and Thrive Market carry both whole and ground varieties.
How to store flaxseed
Whole - If you have whole flax seeds, it's best to store them in an airtight container in a cool, dark place. Make sure the container is tightly sealed to protect the whole seeds from air, light, and moisture.
This will help maintain their quality and prevent them from becoming rancid.
Ground - Milled flaxseed has a larger surface area exposed to air, which increases the risk of oxidation and spoilage.
To maintain its freshness, storing ground flaxseed in the refrigerator or freezer is recommended. The cool temperatures will help preserve the quality and prevent the breakdown of nutrients.
Use an airtight container or a resealable freezer bag to minimize exposure to air and moisture.
Helpful tips
- The brand information in this article comes from the brand websites at the time this article was written. Going direct to the brand website is the fastest way to get the most up-to-date allergen information on a specific product.
- If cross-contamination is a concern, make sure you check the ingredient label for information regarding its gluten-free designation. If it is not clear, always contact the brand directly.
- Remember, just because a product does not use gluten-containing ingredients, does not necessarily mean it wasn't processed in a facility that produces foods with gluten ingredients.
Conclusion
The tiny seeds from the flax plant are without gluten and safe for those with Celiac disease and gluten sensitivities. Even so, checking food product labels is imperative to ensure there are no gluten-containing ingredients.
They are a great way to give your healthy breakfast or main dishes a nutritional boost.
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