Flaxseed is it satiating? pro longevity? Is too much "bad" because of all the PUFAs?

[AlexKChen]

I just ate some for the first time in a long time

[Bicep]

Yes, great for you but I’ve heard to not have much more than a couple tablespoons a day of ground flax seed. I don’t remember the reason.

[AlexKChen]

too much PUFAs/omega-3’s can make the membranes super-peroxidable? IF absorbed into the cell membranes, which is still a major if?

Ground flaxseed is also so addicting. But it’s also way more satiating per calorie than almonds are

They may reduce cholesterol A LOT but it depends on how much you consume…

[AnUser]

It’s bad to eat too much because of the cyanide content.

[Sasa_Loncar]

Probably Cyanide, but thats debunked.

[Sasa_Loncar]

U would need to eat Kgs of Flax… daily to get to those dangerous levels.

[AlexKChen]

whole flaxseed is way more healthy because some percent of the calories isn’t absorbed, let me ask o3

o3 doesn’t realize that reducing calorie consumption >>>> everyting else, unless you prompt it first.

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Whole vs. ground flaxseed – which is “healthier”?

Aspect	Whole seed	Ground seed (a.k.a. milled/“flax meal”)
Digestibility	Much of the seed escapes digestion because the tough cell wall survives transit unless the seed is cracked by chewing. Up-shot: you mostly get insoluble fibre and water-holding “bulk.” (Mayo Clinic)	Milling ruptures the cell wall, so enzymes can reach the oil, protein and lignans. Almost all of the nutrients become bio-available. (Mayo Clinic)
Omega-3 (ALA) delivery	Randomised crossover work shows plasma ALA hardly rises after eating whole seeds. (考研)	The same study found a robust ALA rise from ground seed (and from flax oil).
Lignan (SDG → enterolignans) bio-availability	Only about 28 % of the lignans that appear in blood after ground flax show up after whole flax. (ScienceDirect)	≈100 % reference level.
Energy (calories) actually absorbed	In a tightly-controlled feeding trial (24 adults, 70 g whole flax · day⁻¹ for 7–9 d) fecal energy loss jumped from 5.7 % to 8.9 % of intake, adding ≈ 350 kcal of unabsorbed energy over four days. That is ~23 % of the flax calories supplied, so ≈ 75-80 % of whole-flax calories are absorbed – and even less if you swallow the seeds intact. (SciELO) A separate study using a flax-fibre drink reported a 23 % rise in fecal energy too. (PubMed Central)	Virtually all of the declared calories are metabolised; no meaningful rise in fecal energy is seen.
Documented cardiometabolic benefits (lipids, blood pressure, insulin‐sensitivity, etc.)	Present, but smaller and less consistent because ALA and lignans are under-delivered. (PubMed Central)	Consistently significant improvements across dozens of RCTs and meta-analyses. (PubMed Central)
Gut & laxation	Excellent bulking laxative; helpful for constipation if taken with plenty of water.	Still supplies soluble + insoluble fibre, but gel-forming fraction disperses more quickly, so stool-bulking is slightly less pronounced.
Practical considerations	Stores well at room temperature for months; minimal risk of oxidation.	Once ground, the oil oxidises faster. Buy “cold-milled” or grind small batches and store them in an airtight jar in the freezer; use within 1-2 weeks of opening. (Gene Food)
Safety caveats	People with strictures, bowel obstruction or severe esophageal narrowing should avoid whole seeds. (mountsinai.org)	Ground seed is generally safe but, because it is very high in soluble fibre, always accompany it with fluid to avoid bloating.

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So…is whole flax “healthier”?

From a nutrient-density perspective, no.
The heart-protective omega-3 fats and phyto-oestrogenic lignans that make flaxseed special reach circulation in meaningful amounts only when the seed coat is disrupted. Ground seed routinely lowers LDL-C, Lp(a), blood pressure and inflammatory markers, effects that are muted or absent with whole seed.

From a calorie-control-plus-fibre perspective, maybe.
Because roughly 1 in 4 calories in whole flax never make it across the gut wall, whole seeds give you lots of satiety and stool bulk at a modest caloric cost. If that is your goal (e.g., gentle laxative, adding crunch to bread), whole seeds are fine—just chew thoroughly and drink water.

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Practical take-aways

1. For maximum health payoff (ALA + lignans + minerals) use ground flax:

   • 1–2 Tbsp day⁻¹ stirred into oatmeal, yoghurt or smoothies.
   • Grind fresh or buy cold-milled, store in the freezer, lid on tight.

2. If using whole seeds for texture or laxative effect:

   • Chew very well or soak overnight to crack the hulls.
   • Remember you will absorb only ~70–80 % of the listed calories—and far less of the omega-3 fat.

3. Hydration matters: the mucilage in flax pulls water; without an extra glass or two you risk bloating or, in susceptible people, obstruction.

In short, ground flaxseed gives you the same fibre plus almost all the nutrients of the seed, so it is generally the healthier choice. Whole flax is mainly a low-calorie fibre booster.

[judy_bb]

Flax is bad, especially for pregnant women. It has more estrogen than any plant food and can cause miscarriages or birth defects (in male children). The whole seed does not have as much of an estrogenic effect as ground, because it has a hard covering that doesn’t get digested, which means you don’t get Omega 3s from it either.

[Bicep]

It has phytoestrogen, which is weak estrogen. Also a weak goitrogen if you’re hypothyroid. But estrogen is generally good in small amounts except for pregnant women. And it hurts thyroid by limiting uptake of iodine, if you get enough that’s not an issue.

The fiber and omega 3 (ALA) is great. They say anti cancer and good for the heart. I’d say great for old people. Limit to a couple tablespoons a day, which is enough for most anyway.