What Is the Flaxseed Glycemic Index? Why Does It Matter?

Before we look at Linaza glycemic index (GI), let’s understand what GI is first. It is a scientific classification system that ranks carbohydrates in foods based on how quickly and how much they raise blood glucose levels after eating. The scale ranges from 0 to 100, with pure glucose assigned a GI of 100. According to the international standard established by Jenkins et al. (1981), foods are categorized as:

• Low GI: 55 or less
• Medium GI: 56 to 69
• High GI: 70 or more

The importance of GI stems from its implications for blood sugar management, insulin response, and long-term health outcomes such as type 2 diabetes, cardiovascular disease, and obesity (Brand-Miller et al., 2003). Foods with a lower GI cause slower, more gradual rises in blood sugar, helping to stabilize energy levels and prolong satiety.

Flaxseed is a food or ingredient that many of us are already familiar with, and it offers numerous health benefits. So, what is the flaxseed glycemic index (GI) level?

What Affects a Crop’s Glycemic Index?

Several intrinsic factors influence the GI of a crop or food product:

1. Carbohydrate Type: The molecular structure of carbohydrates (simple vs. complex) impacts digestion speed. For example, amylose digests more slowly than amylopectin (Foster-Powell et al., 2002).
2. Fiber Content: Soluble fiber, especially viscous types, slows glucose absorption. Insoluble fiber contributes to bulk but has a lesser effect.
3. Fat and Protein Content: Both nutrients delay gastric emptying, thereby reducing the glycemic response.
4. Antinutrients and Bioactive Compounds: Polyphenols and phytates can affect carbohydrate digestion.

Where Does Flaxseed Fit In?

Flaxseed (Linum usitatissimum), owing to its low carbohydrate content and high fiber and fat profile, is considered a low GI food. While whole flaxseeds contain about 29% carbohydrates, most of these are non-starch polysaccharides, particularly mucilage gums that slow digestion (Singh et al., 2011).

A comparison:

(Source: USDA FoodData Central, 2024)

Because of the very low digestible carbohydrate and high fiber and lipid composition, flaxseed’s impact on blood sugar is minimal. It has been shown to attenuate postprandial glycemia when added to carbohydrate-rich meals (Kristensen et al., 2012).

Flaxseed Glycemic Index Ranking Among Common Crops

Flaxseed ranks among the lowest-GI plant foods, especially when compared to other staples. Here’s a simplified GI ranking:

(Adapted from Foster-Powell et al., 2002)

Do All Forms of Flaxseed Have the Same GI?

Flaxseed is consumed in several forms, and GI may vary slightly depending on processing:

Processing like grinding increases nutrient bioavailability, especially for omega-3s, but the overall GI impact remains minimal.

Dietary Recommendations Based on Flaxseed Glycemic Index

Due to its extremely low GI, flaxseed can be an excellent addition to diets aiming to control blood sugar. Recommended uses include:

• Diabetic Meal Planning: Replace refined carbs with flaxseed-rich foods to blunt glucose spikes.
• Breakfast Enhancer: Add ground flaxseed to oatmeal, smoothies, or yogurts.
• Baking Substitute: Use flaxseed meal as a partial flour replacement.
• Weight Management: Satiety-promoting effects of fiber may reduce overall caloric intake.

Recommended intake: Up to 2 tablespoons (15 grams) per day, per EFSA guidelines (2010).

FAQ: Flaxseed Glycemic Index

Q1: Is flaxseed suitable for diabetics? Yes. Its low GI and high fiber content make it ideal for managing postprandial blood glucose (Mohammadifard et al., 2019).

Q2: Does grinding flaxseed increase its GI? Slightly, but the overall GI remains low due to fiber and fat content.

Q3: What happens if I consume flaxseed oil instead? Flaxseed oil contains no carbohydrates; thus, it has a GI of 0.

Q4: How does flaxseed compare with oats in terms of GI? Flaxseed has a significantly lower GI than oats (GI <10 vs. 55).

Q5: Can flaxseed lower the GI of other foods? Yes. Adding flaxseed to high-GI foods can reduce the overall glycemic load of a meal.

Conclusion

Flaxseed stands out as a superior low GI food, thanks to its unique macronutrient profile. With a glycemic index of under 10, it ranks among the lowest of all agricultural products. Whether consumed as whole seed, meal, or oil, flaxseed contributes to glycemic control, heart health, and satiety. Its inclusion in modern diets is not only beneficial for diabetics but also for anyone aiming for stable energy and long-term health.

Referencias

• Brand-Miller, J., Foster-Powell, K., & Colagiuri, S. (2003). The New Glucose Revolution. New York: Marlowe & Company.
• EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific opinion on dietary reference values for fats. EFSA Journal, 8(3), 1461.
• Foster-Powell, K., Holt, S. H., & Brand-Miller, J. C. (2002). International table of glycemic index and glycemic load values: 2002. The American journal of clinical nutrition, 76(1), 5-56.
• Jenkins, D. J. A., Wolever, T. M. S., Taylor, R. H., et al. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American Journal of Clinical Nutrition, 34(3), 362–366.
• Kristensen, M., et al. (2012). Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but the magnitude of effect depends on food type. Nutrition & Metabolism, 9, 8.
• Mohammadifard, N., et al. (2019). Effects of flaxseed on blood pressure and lipid profile: A systematic review and meta-analysis of clinical trials. Journal of Clinical Lipidology, 13(2), 249-264.
• Singh, K. K., Mridula, D., Rehal, J., & Barnwal, P. (2011). Flaxseed: a potential source of food, feed, and fiber. Critical Reviews in Food Science and Nutrition, 51(3), 210–222.