AmeriFlax, SaskFlax, Northern Canola Growers Association
AmeriFlax, Saskatchewan Flax Development Commission, Northern Canola Growers Association represent flaxseed and canola producers from North Dakota and Saskatchewan. The organization's mandate is to promote the flaxseed and canola industry through research, communication and marketing activities such as the World's of Healthy Flavors Initiative. FLAX + CANOLA OIL - The Omega - 3 Connection
ALA Omega - 3 and Heart Health
Large-scale epidemiological studies suggest that individuals at risk for coronary heart disease (CHD) benefit from the consumption of plant-derived alpha linolenic acid (ALA) omega-3 fatty acids. Evidence from prospective secondary prevention studies suggests that total intakes of approximately 1.5 to 3 g/d of ALA are very beneficial. The American Heart Association Dietary Guidelines recommends the inclusion of vegetable oils such as flaxseed and canola, and food sources like flaxseeds, high in ALA in a healthy diet for the general population.
Increasing daily consumption of ALA can be easily accomplished through the richest sources of ALA - flaxseed (55%ALA) and canola oil (11% ALA).
Omega-3 Plus
Flaxseed
Dietary Fiber: The American Dietetic Association has cited the "significant impact" that dietary fiber can have on the prevention of obesity, cardiovascular disease and type 2 diabetes. Flaxseed contains approximately 28% dietary fiber. The insoluble and soluble fiber in flaxseed can relieve constipation, may have protective effects against colon cancer and may reduce cardiovascular disease through the lowering of both total serum and LDL-cholesterol levels.
Lignans: Flaxseed is one of the richest sources of the phytoestrogenic compounds, lignans, providing 75-800 times more than other plant sources. Photoestrogens are beneficial in that they interfere with estrogen metabolism in humans. These compounds are believed to be responsible for the prevention of certain types of cancer, including breast, prostate, and colon.
Canola
Ideal Fatty Acid Profile: Canola oil offers an ideal mix of fatty acids. It is a reasonable source of ALA as noted, contains 55% of the monounsaturated fatty acid oleic acid (MUFA), and is very low in saturated fatty acids. The nutritionally beneficial MUFA oleic acid has favorable effects on the prevention of cardiovascular disease due to its ability to lower LDL cholesterol and protect the LDL cholesterol particle against oxidation.
Vitamin E: Canola oil contains approximately 20mg/100g and is thus a good source of the essential nutrient, Vitamin E. Vitamin E acts as an antioxidant in the body to quench "free radicals" that damage cell walls leading to premature aging and degenerative diseases such as cancer, atherosclerosis, arthritis and CHD.
Culinary Tips and Information
Flaxseed
- Using ground flaxseed in baking creates a slightly heavier, chewier product that browns more quickly.
- As a fat substitute, flaxseed can be used in a 3 to 1 ratio: 3 tbsp.(45 ml) of ground flaxseed can be used to substitute 1 tbsp. (15 ml) of fat such as margarine or oil. Flaxseed can be substituted for all or some of the fat depending on the recipe.
- As a flour substitute, ground flaxseed can replace 25 percent of the flour called for in the recipe.
- As an egg substitute, use 1 tbsp (15 ml) of ground flaxseed and 3 tbsp. (45 ml) of water mixed together and allowed to sit for several minutes.
- Flaxseed can be used as a thickener as the naturally occurring mucilage is released when it is added to a liquid
- To roast flaxseed, place it in a single layer on a cookie sheet in a 350 F oven for a few minutes. Roasting flaxseed prevents the mucilage from being released therefore when roasted it will not produce the thickening effect in a recipe.
- Alpha linolenic acid and lignans present in flaxseed remain stable under baking temperatures of 350 F.
- Flaxseed oil is not recommended for frying, as it is very vulnerable to thermal oxidation when exposed to the high temperatures.
Canola
Canola oil is so versatile,the possibilities are endless and can be used in all cooking and baking applications! Good for everyBODY, canola oil is good for you. It contains less than half the saturated fat of olive oil. Its superb balance of heart protecting good fats, a zero trans fat rating, a high level of cholesterol-lowering mono-unsaturated fats plus Vitamin E make it the American Heart Associations ‘heart healthy' oil.
Canola oil's light flavor makes it an ideal ingredient in marinates, salad dressings and flavored oils. Canola oil never tastes overpowering: it always enhances the flavors of your choice of seasonings. Vinaigrettes prepared with canola oil taste smooth and light and will not become thick and cloudy when refrigerated.
Canola oil is especially well suited to baking as it produces a moist product with a soft texture. If you substitute canola oil for hard fats, such as butter or shortening, you will be using a healthier oil and less fat.
Canola oil's high smoke pint makes it an excellent choice for sautéing, stir-frying, fondueing and deep-frying. Because if its high smoke point, foods fry up light and crisp.
In converting from a solid fat to a liquid fat in your recipes, please see chart:
| Solid Fat | Canola Oil |
|---|---|
| 1 cup | ¾ cup |
| ¾ cup | 2/3 cup |
| ½ cup | 1/3 cup |
| 1/3 cup | ¼ cup |
| ¼ cup | 3 Tbsp. |