With more dairy-free products hitting store shelves in recent years, many people are wondering which ones are worth trying. For dairy-free milk, it’s common to make the switch to almond or soy, but is flax milk healthy? Yes, flax milk is highly nutritious (there’s a reason so many healthy smoothies include flaxseeds—flax milk’s main ingredient!) Here’s everything you need to know about this plant-based milk.
What is flax milk?
Flax milk is essentially milk made from flaxseeds. To make flax milk you simply blend whole flax seeds or flaxseed meal with water. You can add optional ingredients like salt, vanilla extract, honey, maple syrup, or dates for some extra flavor and sweetness. Once the mixture is thoroughly blended, the liquid is strained through a cheesecloth or nut milk bag, Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer atCheerful Choices, explains. Some commercial brands add additional ingredients such as carrageenan or guar gum to help thicken and stabilize the product.
Flax milk nutrition facts
Flax milk contains no cholesterol or saturated fat and is a great source of omega-3 fatty acids with 1200mg in one cup! Per cup, flax milk has around 50 calories, 2.5 grams of fat, and may contain some other nutrients depending on the brand. “For example, some brands of flax milk contain additional protein with pea protein or add in extra vitamins and minerals like calcium or vitamin D,” says Burgess. “Flax milk is free of the top eight allergens including lactose, soy, and nuts making it a great option for individuals with allergies.”
Health benefits of flax milk
Here are the top benefits of this dairy-free beverage:
It’s high in omega-3s
Flax contains omega-3 fatty acids, nutrients that support numerous bodily functions. “Omega-3 fatty acids are important in the body for a variety of systems like cardiovascular, neurological, and reproductive systems,” says nutritionist Meghan Pendleton, RD. There are three primary types of omega 3 fatty acids: DHA, EPA and ALA. Flax is high in ALA.
It promotes heart health
Flaxseeds, which are the main ingredient in flax milk, are beneficial for heart health because theyhave been found to lower blood pressure and slow the progression of atherosclerosis, which is the hardening of arteries due to a buildup of plaque. This is largely because of the high amount of anti-inflammatory omega-3 fatty acids found in flaxseeds, Burgess explains.
It’s food allergy-friendly
Flax milk can also be useful for those with food allergies or sensitivities. “Most flax milks are free of the top eight allergens and are gluten-free. It’s a particularly great option for those (like myself!) who enjoy plant milks but have nut allergies since most plant-based milks are made from nuts,” says Pendleton.
How should you be using flax milk?
Flax milk has a very neutral flavor, unlike some other plant-based milks like coconut or cashew milk, so it can be used to replace milk in both sweet and savory applications, Burgess explains. You can typically replace it 1:1 for dairy milk. Try using flax milk in baked goods like pancakes and baked oats or as a base for smoothies and soups. If you want to give flax milk a try, Burgess recommends choosing unsweetened products like thisGood Karma Unsweetened Flax Milk. If you turn over to the nutrition label, you’ll see it packs in 8 grams of plant-based protein alongside important nutrients like vitamins A, D and B12. As a bonus, just one cup of this flax milk packs in 1.2 grams of heart-healthy omega-3s – helping you reach the recommended daily intake for omega-3s. Another great option is Malibu Mylk. “They have a minimally processed product that actually retains a good amount of fiber and a tiny bit of protein,” says Pendleton. “It also doesn’t contain many additives if that is of concern for a consumer. However, this product can be harder to find in-store.” Next, read about 16 shelf-stable milk alternatives to have on hand when fresh isn’t available.
Sources
Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer atCheerful ChoicesMeghan Pendleton, RDNutrients: “Dietary Flaxseed as a Strategy for Improving Human Health”
