Health & Wellbeing

Flax Milk: The Plant-Based Milk That Is Rich with Benefits

Bhavesh B.

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Plant-based milks are rising in popularity these days. You may see a growing range of dairy-free alternatives in your local grocery store nowadays and their demand keeps increasing. Some of the most popular dairy-free milks today include soy milk, almond milk, oat milk, cashew milk, rice milk, and coconut milk. While all of these milks have their benefits, another healthier and lesser-known alternative you can try is flax milk or flaxseed milk.

See Also: Pros and Cons – Which Milk is Best for You?

What is Flax Milk?

Flax milk, as the name suggests, is made from flaxseeds - a crop that is known to be rich in protein, fiber, and omega-3 fatty acids. Since this milk beverage is made using flaxseeds, it contains an ample amount of protein and nutrients and is extremely healthy. Also, it can be a great alternative for dairy milk because it’s just as high in calcium as dairy milk when fortified and can be used in a variety of recipes.

Flax milk is a terrific choice for vegans and those who like their milk to have a nutty, creamy, and earthy flavor. It’s also the perfect option for people who are allergic to nuts or dairy and those who are lactose intolerant as it is naturally lactose-free, apart from being completely void of cholesterol.

While all flax milk contains flaxseeds, many brands use additional ingredients in the beverage, too. Some of them use pea protein and sea salt to their flax milk while others like to spice up the milk’s flavor by adding cold-pressed organic flax oil or organic cinnamon powder in it.

Try to choose the ones with pea protein in it as it enhances the flax milk’s protein content. Also, keep in mind that flavored varieties of this milk tend to be heavily sweetened. So read the label for sugar content carefully before buying your pack of flaxseed milk.

See Also: Learn How to Use Expired Milk with the Following 7 Tips

Flaxseed Milk Nutrition

Image source: Reddit

The nutrient content of flax milk may differ by brand so always take a close look at the nutritional label on the back of the milk carton. In general, one cup (8 ounces) of flax milk contains:

Calories: 50

Fat: 3.5 g

Sodium: 85 mg

Carbohydrate: 4 g

Fiber: 3 g

Protein: 3 g

This non-dairy milk also contains some amount of calcium and iron and a range of vitamins and essential minerals such as potassium, iron, and magnesium, along with vitamins A, B12, and D. It is fortified with healthy fats and carbs as well. Most flaxseed milk brands don’t contain vitamin A or vitamin C or any saturated or trans fat.

Benefits of Flax Milk

1. Healthier Heart

Flax milk, as mentioned before, is made from flaxseeds, which are rich in a type of omega-3 fatty acid called alpha-linolenic acid. This essential fatty acid has been used to prevent and treat diseases of the heart and blood vessels.

That’s not all. A review study in Nutrients found that flaxseeds display strongly protective effects in people having symptoms of cardiovascular disease. Further, the result also showed a decrease in both systolic and diastolic blood pressure in people with peripheral arterial disease (PAD). High blood pressure can lead to heart problems and flaxseed’s blood pressure-lowering impact makes flax milk a potent weapon in lowering the risk of heart disease.

Lastly, flax milk doesn't consist of any cholesterol or lactose, making it a heart-healthy alternative.

2. May help aid weight loss

Flax milk generally has a higher protein content than some plant-based milks, like almond milk. When fortified with ingredients like pea protein, the protein level in the milk becomes higher.

Nutritionists say that the protein in flaxseed milk can help keep you full and can even balance blood sugar levels. This is beneficial for weight management and those with diabetes. Also, as we mentioned above, a cup of flaxseed milk generally has as little as 50 calories and it's also low in fats and sugar. So, those looking to keep their weight in check can try this non-dairy alternative.

3. Good for digestive health

Flaxseed is high in fiber that is essential for maintaining good digestive health. Having it regularly can help ease the passage of food through the intestines and can even boost the intestinal absorption of nutrients. Also, the omega-3 fatty acids in flaxseed will safeguard the lining of the digestive tract and help maintain gastrointestinal health.

Bear in mind, however, that flax milk’s potential to help manage your digestive health will be negated if you use a variety that’s too low in fiber or has added sugar. So, again, pay attention to the nutrition label of the flax milk carton and choose the one with high levels of fiber or an unsweetened variety.

How to Make Flax Milk at Home

You can get many brands of flax milk today at your local grocery store nowadays. However, you can also try your hand at making this milk at home. Here are some instructions:

* Mix 1/4 cup whole flaxseeds, 3 cups water, a little vanilla extract, and a pinch of salt in a bowl.

* Blend the mixture properly and then pour it into a container.

* Let it separate for about 10 minutes. Now, take out the flax matter on the top with a spoon or a scoop and strain the remaining milk with a nut bag.

* Keep this milk in a jug and store it in the fridge. It should remain good for about 5 days.

You can use flax milk in your coffee and cereal and even in your favorite baked goods or in your morning smoothie.

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