The 5 Best Flaxseed Meal Substitutes

Flaxseed, commonly known as linseed, is a very nutritious food.

Flaxseed powder is often used in vegetarian dishes as a binder, thickening, or crust.

If you’re wondering what flaxseed meal replacements are available, look no further.

So you should be aware that there are various flaxseed meal replacements accessible.

What Exactly Is Flaxseed?

Flaxseed is a nutrient-dense plant-based food high in antioxidants, healthy fat, and fiber.

It is also regarded as a functional meal since it helps individuals enhance their health when ingested on a regular basis.

Flaxseed is a crop farmed in China and Egypt, and it has been utilized in Ayurveda medicine for thousands of years.

Each ounce of flaxseed includes 5.2gms of protein, 152 calories, 12gms of fat, and 8.2gms of carbs, according to USDA data.

Flaxseed contains fat that is good for you. According to the Food Science & Technology Journal, polyunsaturated fats account for 71.8% of the fat content in flaxseed, while monounsaturated fats account for 18.5% and saturated fats account for 10%.

If you desire flaxseed, you may discover the five finest flaxseed meal replacements in this post, which will help you replace flax with other options.

What Are the 5 Best Flaxseed Meal Substitutes?

Finding a replacement to flaxseed is not a difficult endeavor, but first you need understand why you want to use flaxseed.

If you wish to utilize it as a thickening or binding agent, you may use guar gum or xantham gum.

But, if you are seeking for foods that have comparable nutritional advantages as flaxseed, your choices are restricted.

Psyllium Seeds 1

Since it is high in fiber, psyllium is an excellent replacement for flaxseed meals.

Flaxseed is high in fiber, making this meal more healthy to the digestive system.

Psyllium is a superior option to flaxseed since its husks and seeds are high in fiber.

According to a November 2018 article published in the Journal of Food Process Engineering, psyllium seeds contain 74% to 79% fiber, making them a superior option to flaxseeds.

Psyllium is also recognized for its ability to alleviate gastrointestinal issues, and ground psyllium is used in cooking to create a nutrient-dense meal.

Psyllium, like ground flaxseeds, may also be used in gluten-free baking.

Unfortunately, it does not contain as many nutrients as flaxseed.

2 tsp. hemp seeds

Hemp seeds are one of the greatest flaxseed alternatives, and this protein-rich meal has the highest calories of any flaxseed substitution.

In addition, hemp seeds contain 13.8gms of fat and 9gms of protein per ounce, according to the USDA.

Hemp is low in fiber and carbs, with just 2.5gms of fiber and 1.1gms of carbohydrates.

According to scientists, hemp seeds are more nutrient-dense than psyllium.

According to the USDA, one ounce of hemp seeds contains:

• Vitamin B2 content is 6%.
• Vitamin B1 accounts for 30% of the total.
• Vitamin B3 content is 16%.
• Vitamin B9 content is 8%.
• Potassium content of 7% or higher.

Hemp seeds are healthy, although they do not contain as many macronutrients as psyllium and are not the same as flaxseed.

Since hemp seeds provide less fiber than flaxseed, they may not complement certain foods.

Three Chia Seeds

Chia seeds are an excellent flaxseed alternative. They are nutritionally equivalent to flaxseeds.

Chia seeds are also utilized as a binder and thickening agent, making them an excellent substitute for flaxseed meals that can be used to prepare a variety of cuisines.

According to the USDA, one ounce of chia seeds contains:

• Iron content is 12%.
• Calcium content is 14%.
• Phosphorus content is 20%.
• Zinc content of at least 12%.

Chia seeds have the same nutritional value as flaxseeds.

Hemp seeds include 4.7gms of protein and 12gms of carbs per ounce.

Chia seeds provide 9.8gms of fiber, which is slightly higher than flaxseeds.

Chia seeds include two important fats that the human body cannot produce: linoleic acid and alpha-linolenic acid.

Also, chia seeds have more beneficial bioactive components than flaxseeds.

four almonds

Almond flour is another flaxseed replacement that may be used in baking.

Since almond flour needs egg as a binding agent, the recipe may need to be tweaked somewhat.

Almond flour, according to Harvard Health Publications, is a low-carb and gluten-free replacement for flaxseed.

Yet, it has more nutrients than wheat germ.

Also, since almond flour includes more moisture, it contains more fat and calories.

Since Almond flour has more moisture, your baked goods will soon mold and deteriorate.

That is why they must be stored in sealed containers.

To keep the flour fresh, put it in the freezer for 6 to 9 months.

5 Tofu

Tofu is another excellent flaxseed alternative.

Silken tofu may be used in place of flaxseed in your dish or recipe since it works as a binding agent.

According to a January 2018 research, soy foods such as tofu are one of the finest nutritional sources of isoflavones, which help lower the risk of breast cancer.

Conclusion

Flaxseeds are the most prevalent component in healthy snacks because they increase the amount of beneficial fat and fiber.

You can still prepare nutritious snacks like bars and nibbles using oats, nut butter, dried fruit, and a liquid sweetener using the flax seed substitution suggested above; use chia seeds as an option for flax.