Cold-Pressed Flaxseed Oil
The Budwig Diet is often referred to as the Flaxseed Oil Cottage Cheese Diet (FOCC Diet) because cold-pressed flaxseed oil is central to the function and efficacy of the diet.
Flaxseed oil is naturally very rich in omega-3 fatty acids, which are anti-inflammatory. This is the main reason for the benefits of the diet and why, apart from a small amount of coconut oil, flaxseed oil is the only oil included in the Budwig Diet.
Flaxseed oil is an essential part of the diet throughout the day and is used to make many delicious meals.
It is used:
- Blended with quark or cottage cheese to make Budwig Cream
- In breakfast muesli
- At lunch in both savoury and sweet dishes
- In salad dressings
- Combined with coconut oil to make Oleolux
Flaxseed Oil Nutrition
Cold-pressed flaxseed oil is one of the richest natural sources of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA),
- 50–60% Omega-3
- Vitamin E
- Antioxidants
ALA is an essential fatty acid, meaning the body cannot produce it and we must obtain it from food.
Omega-3 is anti-inflammatory and plays an important role in the structure of cells and their correct function. It helps lower LDL cholesterol and improve HDL cholesterol, helping to normalise blood cholesterol levels.
Its anti-inflammatory effects also support a healthy metabolic response, including improving the body’s cellular response to insulin, which helps maintain normal blood sugar levels.
Flaxseed oil is also rich in antioxidants, including vitamin E (gamma-tocopherol), which work synergistically with the powerful polyphenol antioxidants in the flaxseeds.
Choosing a Good Flaxseed Oil
Cold-pressed flaxseed oil is fundamental to the Budwig Diet and is eaten at every meal. So it is important to choose a high-quality oil and it is worth paying a little more for a premium product. Think of it as a food, not a supplement.
Some flaxseed oils are marketed with what sound like added bonuses. They may be blended with other oils or enriched with added vitamins, but these work against the principles of the Budwig Diet. Others contain preservatives or even “natural” additives, such as rosemary extract, to extend shelf life. Although these help preserve the oil, they are detrimental and are to be avoided.
Accept that good flaxseed oil won’t have a long shelf life. However, when stored correctly, it remains good for several months. Use it while it still tastes nice.
To gain the full benefits of the Budwig Diet, choose a flaxseed oil that is:
- Cold-pressed
- Non-GM
- 100% pure
- Made as food
- Free from added preservatives and antioxidants
- Bottled in dark, UV-protective green glass to shield it from light
Flaxseed oil should never be used for frying or any other high-temperature cooking, as heat damages its delicate omega-3 fatty acids.
Flavour of Flaxseed Oil
Fresh, good-quality flaxseed oil should be clear and golden yellow.
Its flavour should be mild and pleasant, with buttery, grassy and slightly nutty notes. A slight tang is normal, but it should never taste sharply bitter, stale or rancid. A paint-like smell or unpleasant flavour usually indicates that the oil has oxidised and should not be used.
When fresh, flaxseed oil has a delicious flavour and works equally well in both sweet and savoury Budwig recipes.
Storage
It is most important to store cold-pressed flaxseed oil away from light. Keep it cool in a tightly closed bottle.
The very best place to store flaxseed oil is in the freezer or refrigerator until needed. But don’t get too worried about this; if it isn’t possible, it should be kept in the coolest place available. Refrigeration is recommended for opened bottles; however, this is not essential because the oil is consumed quickly, well before quality is affected.