Ground flaxseed: Better than whole?

Does ground flaxseed have more health benefits than whole flaxseed?

Mayo Clinic dietitian Katherine Zeratsky, R.D., L.D., and colleagues answer select questions from readers.

Answer

Most nutrition experts recommend ground flaxseed because your body is better able to digest it. Whole flaxseed may pass through your intestine undigested, which means you won't get the health benefits of flaxseed.

Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans. Flaxseed can help reduce total blood cholesterol and LDL ("bad") cholesterol levels — and, as a result, may help reduce the risk of heart disease. Flaxseed oil also contains omega-3 fatty acids, but it doesn't have the beneficial fiber that the seeds have.

You can purchase raw flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.

Although the Institute of Medicine has not set a recommended daily intake for omega-3 fatty acids, it has established adequate intake amounts of between 1.1 and 1.6 grams a day for adults. One tablespoon of ground flaxseed provides 1.6 grams of omega-3 fatty acids. Tips for including flaxseed in your diet:

* Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
* Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
* Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
* Bake ground flaxseed into cookies, muffins, breads and other baked goods

You can also use flaxseed in place of eggs in muffins, pancakes and cookies. To substitute flaxseed for one large egg in a recipe, use 1 tablespoon ground flaxseed plus 3 tablespoons water. Keep in mind that it will somewhat alter the texture of the finished product, making it slightly "gummy."
http://www.mayoclinic.com/health/flaxseed/AN01258