This Easy Microwave-In-Your-Mug Flaxseed Muffin Recipe tastes yummy for a quick breakfast treat. And it’s good for you! Here are some possible health benefits to eating flax.
Flax could help lower cholesterol levels.
A few human studies have shown it to help with cholesterol. In one study, flaxseed lowered cholesterol levels in a study with 29 hyperlipidemic subjects (1). Further, in a three month study, a flax supplement reduced cholesterol levels in postmenopausal women (2).
Eating flax may help your blood sugar levels.
In a recent study, flaxseed intake decreased glucose and insulin levels in overweight patients. It also reduced insulin sensitivity in the overweight patients (3). In another study of 60 women with polycystic ovary syndrome, taking a flax omega-3 supplement twice daily for 12 weeks improved insulin metabolism and cholesterol levels (4). Further, in a study of 60 patients with diabetic neuropathy, taking a flax supplement for 12 weeks significantly reduced serum insulin, triglyceride, and cholesterol levels (5).
It’s good for your heart.
Eating flax may help protect your heart (6). Here are a few studies.
- Consumption of flaxseed oil showed protective effects against cardiovascular symptoms in young men (7).
- African Americans were given alpha linolenic acid capsules (a main constituent of flax). This resulted in a cardioprotective effects (8).
Eating flaxseed may help with menopausal symptoms in women.
A review of seventeen trials of isoflavones and amino acid showed they reduced hot flashes (9). In one study, flax improved mild menopausal symptoms and lowered glucose and insulin levels in menopausal women who had high cholesterol (10). It may also help with bone loss in menopausal women (11).
Easy Microwave-In-Your-Mug Flaxseed Muffin Recipe Ingredients
- 1/4 cup of flaxseed meal (ground)
- 1 egg
- 1/2 teaspoon of oil or melted butter
- 1/2 teaspoon of baking powder
- 1/8 cup of melted honey or maple syrup
- 1 teaspoon of cinnamon
- Optional – 2 teaspoons of nuts, raisins, chocolate, or berries
- Optional – 1/4 tsp of chopped chia seeds
Instructions
Mix all the ingredients in your coffee mug (dry ingredients first). Then, microwave on high for 60-90 seconds. Eat right away!
References
- Jenkins, et al. (1999). Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity. The American journal of clinical nutrition.
- Lucas, E., et al. (2002). Flaxseed improves lipid profile without altering biomarkers of bone metabolism in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism.
- Hutchins, A., et al. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: a randomized study. Nutrition research.
- Mirmasoumi, G., et al. (2018). The Effects of flaxseed oil omega-3 fatty acids supplementation on metabolic status of patients with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled trial. Experimental and Clinical Endocrinology & Diabetes.
- Soleimani, A., et al. (2017). Metabolic response to omega-3 fatty acid supplementation in patients with diabetic nephropathy: A randomized, double-blind, placebo-controlled trial. Clinical Nutrition.
- Rodriguez-Leyva, D., Bassett, C., McCullough, R., & Pierce, G. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Canadian Journal of Cardiology.
- Allman, M. A., Pena, M. M., & Pang, D. (1995). Supplementation with flaxseed oil versus sunflowerseed oil in healthy young men consuming a low fat diet: effects on platelet composition and function. European journal of clinical nutrition.
- Harper, C., Edwards, M., DeFilipis, A., & Jacobson, T. (2006). Flaxseed oil increases the plasma concentrations of cardioprotective (n-3) fatty acids in humans. The Journal of nutrition.
- Thomas, A., et al. (2014). Effects of isoflavones and amino acid therapies for hot flashes and co-occurring symptoms during the menopausal transition and early postmenopause: a systematic review. Maturitas.
- Lemay, A., Dodin, S., Kadri, N., Jacques, H., & Forest, J. C. (2002). Flaxseed dietary supplement versus hormone replacement therapy in hypercholesterolemic menopausal women. Obstetrics & Gynecology.
- Arjmandi, B. (2001). The role of phytoestrogens in the prevention and treatment of osteoporosis in ovarian hormone deficiency. Journal of the American College of Nutrition.
Learn More
Click here for more research on flax: Flaxseed Research.
Post By: Kathy Sadowski, MS in Aromatherapy, Registered Aromatherapist, LMT
Post Updated: 12/21/18
