What are the health benefits of drinking flaxseed milk?

What are the benefits of flaxseed milk?

Flaxseed (flax) milk is made from flax oil or ground flax mixed with water. The main nutritional selling point is plant omega-3 fat, called alpha-linolenic acid (ALA). One US brand lists 1,200 mg of ALA per 8 oz serving, made from cold-pressed flax oil, but amounts differ by brand and homemade flax milk will contain less. It is naturally free of dairy, nuts and soy, which suits people avoiding those.

What else is in it?

• Calories: unsweetened cartons are low, roughly 25 to 70 per cup according to retail listings; check your label.
• Calcium and vitamins: added (fortified) in some cartons but not all, so check the label.
• Protein: low unless pea protein is added. Cow milk and soy milk are far better protein sources.

What are the downsides?

• Low protein compared with cow or soy milk.
• Sweetened and vanilla versions can have added sugar.
• Homemade flax milk can be slimy, and flax is high in fiber, so large amounts may upset some stomachs.
• Fortification is only as good as the label, and homemade is not fortified.

Side effects and who should check first

Flax is generally well tolerated in food. Seed allergy is possible. People who take blood thinners or other medicines, are pregnant, or have a health condition should ask a doctor or pharmacist before adding large amounts of flax. We found no official claim that flax milk prevents or treats disease.

How to use it

It works in cereal, smoothies, coffee and baking. Shake the carton and use by the date; homemade keeps only 3 to 5 days in the fridge, according to one recipe.