Freshly Ground Flaxseed

In addition to the flaxseed oil for which the Budwig Diet is best known, freshly ground flaxseed is also an essential part of the diet.

Whole flaxseed is used in main meals and juices throughout the Budwig Diet.

Whole seeds are too tough to chew and digest; they come out the other end looking the same as they went in.  This is why they have to be ground into a fine powder.  Grinding breaks open the seed so that its nutritional contents are more available during digestion.

Ground flaxseed on the Budwig Diet is added to:

• Breakfast muesli
• Vegetable and fruit juices
• Lunch dishes
• Salads
• Desserts

Nutrients in Flaxseed

Ground flaxseed contains a valuable combination of nutrients:

• Soluble fibre
• Insoluble fibre
• Plant protein
• ALA omega-3
• Lignans
• Naturally occurring antioxidants
• Vitamins and minerals

These nutrients are naturally present together in the whole seed and may complement one another.

Benefits of Ground Flaxseed on the Budwig Diet

Low GI

Ground flaxseed is a very low-GI food.

Most of its carbohydrate content is fibre rather than sugar or starch. This means that flaxseed has very little direct effect on blood glucose compared with foods rich in rapidly digested carbohydrates.

Adding ground flaxseed to Budwig Diet meals may help to:

• Maintain steadier blood sugar levels
• Help prevent blood glucose spikes
• Avoid rapid rises and falls in energy
• Increase fullness after meals
• Support appetite control
• Make meals more satisfying

This is why ground flaxseed can be especially helpful for people with diabetes or those trying to lose weight.

Fibre and Digestion

Ground flaxseed is rich in both soluble and insoluble fibre. Insoluble fibre adds bulk to the contents of the bowel and helps support regular bowel movements.

Soluble fibre absorbs water and forms a soft gel. This can help produce comfortable stools and may also help people feel fuller for longer. The soluble, fermentable fibre in flaxseed also helps feed the beneficial bacteria in the gut microbiome and supports a balanced digestive environment.

Because flaxseed absorbs liquid, it should always be eaten with adequate fluids.

Protein

Flaxseed is a useful addition to the protein in the Budwig Diet.

It is a good-quality, although not quite complete, protein. It contains a wide range of amino acids, including tryptophan.

Lignans

• Flaxseed – though not the oil – is one of the richest food sources of lignans. Lignans are naturally occurring plant compounds in the fibrous part of the seed. They are fermented in the gut, contributing to gut health, and have antioxidant and mild phyto-oestrogen activity.
• Lignans help support healthy hormone balance and may help protect breast and prostate health.

How to Choose Flaxseed

Golden or Brown Flaxseed?

• Golden and brown (or bronze) flaxseed are simply different colour varieties. However, gold usually has a milder flavour than the bronze or brown varieties.  Neither is nutritionally better than the other. The choice is one of personal preference.

Organic or Regular?

• This is a matter of personal preference. Organic flaxseed is grown without synthetic pesticides and herbicides. However, because the edible seed develops inside a protective seed capsule, the seed itself is not sprayed directly.
• Choosing organic or UK-grown flaxseed also helps ensure that it is non-GM.

Whole or Ready-Ground?

• Freshly cold-milled flaxseed is suitable for most people. Johanna Budwig recommended grinding whole flaxseed immediately before each meal. This was probably because, in 1950s Germany, commercially ground flaxseed could vary in quality or even be adulterated. Grinding it yourself ensured known quality and purity.
• Today, good-quality cold-milled flaxseed from a trusted producer is generally considered an acceptable alternative. There is no clear evidence that grinding flaxseed yourself before every meal offers significant nutritional advantages over properly prepared cold-milled flaxseed, although some people prefer to do so for complete peace of mind or to follow Johanna Budwig’s original recommendations as closely as possible.
• Always choose good-quality, evenly coloured flaxseed from a trusted producer or supplier to ensure the correct nutrient profile and to avoid genetically modified seed.

How to Grind Flaxseed

A small electric coffee mill or spice grinder is usually the easiest and most effective tool. A mortar and pestle is less suitable because the small, smooth seeds are difficult to crush and tend to spring out of the mortar,.

To grind flaxseed:

1. Put the amount needed for the meal into the grinder.
2. Grind for a few seconds.
3. Continue until the seeds form a fine, even powder.
4. Use the ground flaxseed promptly.
5. Clean and dry the grinder thoroughly after use.

Some people grind whatthey  need for a few days..

Storage

• For long-term storage, keep flaxseed in the freezer or refrigerator. Take out only enough for a few weeks’ use and store this in the refrigerator, although this is not essential.
• Ground flaxseed must always be stored away from light.
• Whole flaxseed can be kept in a sealed container in a cool, dry place in the kitchen. Use within six months