Brown vs. Golden Flaxseed

Incorporating flaxseeds into your healthy diet may be just the nutrient boost you need. Rich in essential vitamins, minerals and antioxidants, flaxseeds are a superfood everyone should take a bite of. Two types of this super seed can be found on grocery store shelves, and learning their differences can help your choose which type is the best for your recipes. Continue reading to learn more about the benefits of brown vs. golden flaxseeds and how you can ensure that the seeds you're purchasing are of the best quality.

What Are Flaxseeds?

First things first, let's discuss what flaxseeds are. Flaxseeds are the flax plant's seed, commonly called linseed. These seeds are small and smooth, and their color varies between brown and golden/yellow. Flaxseeds have a mild, nutty flavor that works well with sweet and savory recipes. Additionally, their small size makes them easy to work into every meal. Rich in nutrients like omega-3 fatty acids and fiber, they offer several health benefits ranging from better digestion to cholesterol management.

Can You Eat Raw Flaxseeds?

Flaxseeds are safe to eat raw and provide an excellent on-the-go snack option. Additionally, flaxseeds can be ground, crushed and pressed to create flaxseed oil and flaxseed meal. Raw and ground flaxseeds are often used to make bread, cereals and nut butter. They also make a great salad topping and are a tasty addition to soups, sauces and smoothies.

When searching for flaxseed on grocery store shelves, you'll find it sold in whole and ground form. Though both are excellent for you, grounding flaxseed makes it easier to digest and increases the bio-availability of the nutrients, making them easier for your body to use.

Brown vs. Golden Flaxseed

When comparing brown and golden flaxseeds, the differences are pretty minimal. The main difference between these two varieties is that brown flaxseed contains higher amounts of alpha-linoleic acid ALA. 

Differences Between Brown vs. Golden Flaxseed

So, what besides the amount of alpha-linolenic acid present makes these two ingredients different? Here are a few of the main differences between golden and brown flaxseed.

Availability

Brown flaxseed is the most common type of flaxseed and can be found in most grocery stores. While golden flaxseed is relatively easy to find, it is not as popular or available as brown flaxseed. Golden flaxseed can be found in various health food stores and some traditional grocery stores.

Color

Another noticeable difference between these two seeds is their color. Brown flaxseeds are always brown, and golden flaxseeds have a lighter yellow/golden hue. The deep brown color of brown flaxseeds makes them easy to spot in most recipes, whereas golden flaxseeds are harder to see and often blend in with the other ingredients.

Taste

Aside from color, golden and brown flaxseeds also have different flavor profiles. Golden flaxseeds typically feature a light, buttery and slightly sweet flavor. On the other hand, the flavor of brown flaxseeds is much bolder and has a toasted taste.

While brown and golden flaxseeds have slight variations, it's important to note that the difference is minimal. In addition, these two types of flaxseed feature nearly-identical nutrition labels and can be swapped at a 1:1 ratio in all recipes.

Flaxseed Benefits

Now that you know the difference between golden and brown flaxseed, it's time to learn about their many benefits. Review the benefits below and discover how adding flaxseeds to your weekly meals can boost your overall health.

Lignans

Flaxseeds contain lignans, a type of phytoestrogen linked to reduced risk of certain diseases. In addition, they boast powerful antioxidant properties, which protect your cells from damage.

Fiber

Flaxseed is an excellent fiber source, containing both soluble and insoluble fiber. Soluble fiber works to absorb water and slow down digestion, increasing digestive health, and regularity. It also helps stabilize blood sugar levels and acts as food for the good bacteria in your gut, boosting immune system health. One serving of Bob's Red Mill Brown Flaxseeds provides 29% of the daily recommended fiber intake.

Omega-3's

Omega-3 fatty acids are a type of good fat with several health benefits. While fish is an excellent source of omega-3s, it's not the only one available. For example, flaxseed is a powerful plant-based source of omega-3 fatty acids, and enjoying flaxseeds regularly may help reduce inflammation and balance cholesterol levels.

How to Use Flaxseed

One of our favorite things about flaxseeds is how easy they are to eat. Flaxseed can be consumed whole or ground into a meal and worked into various recipes. If you're following a recipe, use the type of flaxseed the dish calls for. If you're searching for the most bio-available form of flaxseed, we recommend using ground flaxseed. While ground flaxseed is sold at most grocery stores, you can create a flaxseed meal at home by grinding fresh flaxseed yourself. No matter what form of flax you choose to consume, there are several ways that you can enjoy it. Continue scrolling for a list of our favorite homemade flaxseed recipes.

Add It to Your Smoothie

Smoothies are an excellent way to pack a lot of nutrients into an easy, on-the-go meal. If you're new to using flaxseed and searching for a way to incorporate this ingredient into your favorite recipes, start with a classic smoothie recipe. Adding whole or ground flaxseed to smoothies will allow you to reap the benefits of this superfood without changing the flavor of your recipe. To make a smoothie overflowing with vitamins, minerals and antioxidants, start with this Raspberry Oat Smoothie. Made with a base of Gluten Free Organic Old Fashioned Rolled Oats and Organic Golden Flaxseed Meal, it's rich in vital nutrients like fiber, omega-3 fatty acids and protein. Plus, it's delicious!

Create a Healthy Snack

Having healthy snacks on-hand is a great way to keep yourself from reaching for processed and unhealthy ones when the craving hits. Flaxseeds are an excellent ingredient to add to homemade snack recipes like crackers and provide a wonderful crunch. For a healthy snack recipe that even the kids will enjoy, make these Flax Crackers. In addition to being easy to make and great for you, they are also gluten free and vegan. Enjoy these crackers on their own, or pair them with a savory dip like this Cannellini Herb Dip.

Make Homemade Appetizers

One of the best parts of any menu is the appetizer section, so why not include a tasty appetizer on your at-home menu too? Whether preparing for guests or planning a fun meal for the family, serving an appetizer before the main dish will help keep them satisfied until dinner is ready. Create a batch of these Spinach Quinoa Bites for an appetizer sure to turn heads. They're simple to make and created with healthy add-ins like Golden Flaxseed Meal and Organic Quinoa Grain. Pair this bite-sized snack with marinara sauce and watch your friends and family flock to the table. Plus, you can save the leftovers and use them as a plant-based alternative to meatballs on your favorite plate of pasta.

Make a Healthy Breakfast

Searching for a breakfast recipe that you can meal-prep for busy days? Muffins are just that! Great-tasting and filling, when made with whole food ingredients, muffins are a healthy treat that doubles as a delicious breakfast. Try out this Bran Flax Muffin recipe to create muffins powered by the many benefits of flaxseed. Healthy and tasty, it's the perfect breakfast to indulge in when heading out the door. What's more, the naturally sweet flavors in this muffin make it hard to resist for eaters of all ages.

The next time your having a hard time choosing between brown vs. golden flaxseed, remember that the nutrients in them are practically the same. While brown flaxseed has slightly higher levers of alpha-linolenic acid, golden flaxseed is an equally healthy choice. In fact, the decision really comes down to what the recipe you're making calls for. We're confident that whatever you decide to make with flaxseeds will taste great. From everyone at Bob's Red Mill, happy baking!