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March 11, 2008

Does baking with flax seed ruin the omega-3s?

Q. I know that the fatty acids in flaxseed can quickly become rancid when exposed to air. (That's why you're supposed to grind them right before you use them.) But can baking with flaxseed destroy the valuable omega-3 fats they contain?

A. You're right that some polyunsaturated fats, such as the omega-3 fats in flax seed, are notoriously unstable and reactive.  Grinding the seeds right before using them will help protect the oils from becoming rancid. Refrigerating ground flax (or flax oil) also helps keep them fresh.

But what happens when you bake or cook with them?  Theoretically, heat can alter the molecular structure of a fatty acid. After all, that's how trans fats are made!  But normal cooking times and temperatures will have only a minimal effect on the omega-3 fats in a food.  You can see this by comparing the nutrient data for raw and baked salmon, which have virtually the same amount of omega-3 fats.

Posted by Monica Reinagel 11:00:35 AM


Good article. Thanks for it.

Posted by: John Smith | Mar 11, 2008 10:01:15 AM

The omega 3s in flax are not the same as the omega3s in fish oils. Fish oil contains EPA and DHA whereas flax contains ALA. I don't know if this effects how rapidly it breaks down when heated, but do know they have different health effects - EPA and DHA are good for some things and ALA for others. Personally, I strive to get both.

You can cook flax fast in the microwave and avoid these issues. I cook a few near-instant recipes with freshly-ground flax meal.

Slice of bread: melt 1 TB butter in square Pyrex dish, stir in 1 beaten egg, 2 TB flax meal, 2 TB almond meal and 1/4 tsp baking powder; cover and microwave for 90 seconds.

One minute sweet muffin: melt 2 TB coconut oil in coffee cup, beat in 1 egg, 1/4 cup flax meal, 1/4 tsp vanilla extract and stevia to taste; nuke for 1 minute.

One minute savory muffin: melt 2 TB coconut oil in coffee cup, beat in 1 egg, 1/4 cup flax meal, 1/4 tsp lite salt, 1/4 tsp garlic powder; nuke for 1 minute.

And the decadent one, my molten muffin: nuke 2 TB coconut oil in a coffee cup until melted; mix in 1 egg, 2 TB cocoa, 1/4 cup almond meal, 1/2 tsp baking powder and stevia equivalent to 6 tsp sugar; float a square of 85% Lindt chocolate in batter; nuke for 90 seconds.

Posted by: jpatti | Mar 12, 2008 6:55:12 AM

Is it good to cook flaxseeds with rice? Thanks!

Posted by: jean | Mar 12, 2008 3:45:09 PM

I am not sure that this actually has any basis in fact, but I have read that the Vitamin D in salmon is a strong enough antioxidant to prevent damage to the omega-3 acids. Is this at all accurate, or just misinformation?

If it is true, then you would have to examine the flax seeds and see if they have antioxidants to prevent damage. Of course, it could just as easily be false.

I, personally, take a fish oil for my omega-3, and usually use flax seeds as a good source of fiber for my diet, in addition to whole grains, and the occasional psyllium, when I don't think I have enough.

Posted by: Jordan Hardy | Mar 12, 2008 5:46:50 PM

Is there any link between fish and calcification (dense breasts) in breasts?

Posted by: jean | Mar 13, 2008 8:52:47 AM

I eat a granola cereal that has whole flaxseeds in it. I have heard multiple times about people grinding the seeds prior to eating them. Are the seeds to hard to digest in their whole form and am I not getting the most nutritional value possible by eating them in this state?

Thank you!

Posted by: Eric | Mar 24, 2008 6:43:44 AM

In response to Jordan Hardy's post on Mar 12, 2008 5:46:50 PM

Vitamin D is not an antioxdiant; astaxanthin is an antioxidant in salmon that prevents lipid peroxidation, but astxanthin is only found in appreciable amounts in wild salmon as the salmon gets this potent carotenoid from fire red algae, not readily found in farmed slamon diets.

Posted by: Christian Lee MS RD | Mar 24, 2008 9:22:37 AM

In response to Eric's post on March 24th; whole flaxseed is an excellent source of fiber, but if you are consuming flaxseed for the Omega 3 then the seeds need to be ground as we are unable to digest them.

Posted by: Christian Lee MS RD | Mar 24, 2008 9:25:16 AM

Whether a food contains omega-3 and whether our bodies can utilize that omega-3 are two different things. Just because cooked salmon might contain omega-3 does not mean it is accessible to our bodies, or that our bodies can fully utilize what is there. ...think accumulation of toxins...

Posted by: Pamela Weems | Mar 24, 2008 11:59:36 AM

Eric,

whole flax seeds tend to pass through the system undigested but chewing them carefully (i.e., grinding them between your teeth) is just as effective as grinding them in a spice grinder. But you do have to eat slowly and carefully (not a bad thing...)

Posted by: Monica Reinagel | Mar 24, 2008 1:17:58 PM

Flax seed is pretty stable during cooking, however not flax oil.

Quoting Loren Cordain, Ph.D from http://www.thepaleodiet.com/faqs/

"Studies of ground flaxseed during cooking at temperatures encountered during baking (350 degrees F for 2 hrs; 400-425 F for 20-25 min or 662 F for 60 min) show that there is no degradation of the alpha-linolenic acid to oxidized secondary lipid compounds (Flax Council of Canada)"

Importantly however, the next bit is,

"However, I have recently learned...that a distinction must be made between flaxseed and flax oil. For reasons that are unclear, flax oil must not be used during cooking.

Posted by: Ryan | Mar 24, 2008 4:12:25 PM

To jpatti from the Mar 12 post...Those are the recipes I've needed for 5+ years...FAST, and very delicious. Now I have daily bread :) THANK YOU!

Posted by: Debbie | Apr 19, 2008 10:06:12 AM

My question concerns Salba...........
it's being called 'Nature's Most Powerful Whole Food'.

What do you know/think about it?
Will this take flax seeds place?

http://www.sourcesalba.com/index1.php

Posted by: Mary Lynn | May 10, 2008 6:59:51 AM

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