What happens to your body when you have flaxseed powder instead of whole ones?

*The grinding process enhances digestibility, allowing better absorption of its nutritional content, particularly the plant-based omega-3 fatty acids, and fibre.

*This finer texture also makes it easier to incorporate into various dishes, such as smoothies, yogurt, and salads, enhancing the versatility of flaxseed in your diet.

Your metabolism processes ground and whole flaxseeds differently (Source: Getty Images/Thinkstock)

“However, store flaxseed powder in a cool, dark place to preserve its delicate oils to maximise the health benefits,” it read.

Also, make sure you don’t store it for more than 2-3 days as powdered flaxseed is susceptible to oxidation and may reduce the nutrients.

Shivani Sharma, senior dietitian, Metro Hospital, Noida said that because of their rich nutritional profile, flaxseed powder and whole flaxseeds both provide equal benefits. However, there are a few considerations in terms of its nutrient availability.

Sharma said that flaxseed powder improves nutritional absorption by making it simpler for the body to absorb the nutrients. “Whole flax seeds may go undigested through the intestines making it impossible for the benefits of the ingredients to reach the body,” said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals, Hyderabad. 

Whole flaxseeds

Fibre content: When it comes to dietary fibre, whole flaxseeds are a great source, especially insoluble fibre. Insoluble fibre helps keep constipation at bay by giving the stool more volume.

Digestibility: The body finds it challenging to digest and absorb the nutrients within whole flaxseeds due to their tough outer shell. “You might not get the full nutritional advantage if you consume them whole,” said Dr Gude. 

Ground flaxseeds

Omega-3 Fatty Acids: Alpha-linolenic acid (ALA), a kind of omega-3 fatty acid, is abundant in flaxseeds. Because grinding eliminates the outer layer of flaxseeds, which makes the nutrients more accessible, it improves the absorption of ALA.

Lignans: Flaxseeds are a good source of lignans, which are antioxidants. Releasing the lignans from ground flaxseeds could be enhanced, said Dr Gude. 

What to keep in mind?

The decision between the two ultimately comes down to personal taste and the way a person plans to consume flaxseeds. “Keep in mind that once ground, flaxseeds tend to oxidise more quickly, which may reduce their nutritious value. If you choose the powdered form, grinding smaller portions regularly can help keep it fresh,” said Sharma.

The best way is to grind and powder flax seeds at home with a coffee grinder just before consumption, Dr Gude said. “Buying preground flaxseeds exposes them to oxygen, thereby oxidising the PUFAs and limiting health benefits. Pre-ground flaxseed is also known to have less polyunsaturated fatty acids, linoleic acid, and omega fatty acids than freshly ground flaxseeds,” said Dr Gude.