Focus on Low Glycaemic Index (Low GI) for health and How Flax Helps – Flaxseed | Cold-pressed Flax oil | Milled Flax Seed | Handmade Flaxjacks
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Focus on Low Glycaemic Index (Low GI) for health and How Flax Helps

Posted on by Clare Skelton
Flax Low GI in all its forms especially Ground

Focus on Flax for the Benefits of Low GI Eating

At Flax Farm, we know how beneficial flax is as a naturally Low GI (Glycaemic Index) wholefood. It’s great for your body—from heart and liver to joints, brain, mood, and mental clarity. Including flax has greatly improved my diet. It has encouraged me to eat more Low GI foods, boosting my wellbeing and managing my weight. This helps me avoid ultra-processed foods, high GI items, and sugary snacks. Supporting friends and family with diabetes has made me aware of the importance GI when creating Flax Farm products and recipes.

Ground Flaxseed better than Whole Grains

Low GI eating goes beyond just cutting out sugar and refined carbs. It’s about how foods work together in a meal and their physical structure. Whole grains digest slowly, but ground flaxseed is even better because:

  1. It’s naturally lower in carbs and higher in fibre so very Low GI (1-14).Wholemeal bread has a glycaemic index of 50 or more.
  2. It’s rich in unique soluble fibres.
  3. It helps slow the absorption of high GI foods in meals.
  4. Flax supports gut bacteria better than whole grains and helps create a more diverse helpful biome.

As ground flaxseed travels through your digestive system, it absorbs water and forms a thick gloopy gel. The gel slow digestion, allowing sugars to release gradually into the bloodstream.  This helps reduce blood sugar spikes and energy crashes.

Adding ground flaxseed to your meals or enjoying our ready-to-eat flax products is a great way to achieve balanced blood sugar levels, manage weight and reduce body fat, including visceral fat. This is helps lead to a slimmer waist and better health.

Our Ground Flaxseed, Flax Flour, Flax Porridge, and Muesli are all Low GI. Even our Flaxjacks have a lower GI than regular flapjacks. Plus, Flax Farm Flaxseed Oil has a glycaemic index of zero!

What Is the Glycaemic Index?

The glycaemic index (GI) measures how quickly a food raises your blood sugar. High GI foods cause spikes and crashes, stressing your metabolism and leading to cravings or fatigue. Low GI foods release energy steadily, fuelling your body and brain without the rollercoaster effect.

After a low GI meal, you will feel balanced, satisfied, and energetic.

How to Use Ground Flaxseed to Lower the GI of Meals and Manage Blood Sugar Levels

Gluten-free dairy free vegan wholefood plant based breakfasts

Ground Flaxseed

Adding Flax Farm Ground Flaxseed to your meals is one of the easiest ways to lower their glycaemic index and control blood sugar. It also makes meals more satisfying.

Simply stir in a heaped tablespoon of Flax Farm Ground Flaxseed with any “carby” foods, like fresh or cooked fruit, smoothies, yoghurts, juices, or sprinkle it over cereals or porridge. It works well with starchy foods like mashed potatoes, rice, and pasta. When baking, replace up to a third of the flour with ground flaxseed. This reduces sugar spikes from these foods, helping to prevent crashes and snack attacks. Ground flaxseed makes almost any meal healthier and blood-sugar-friendly. It also boosts good gut bacteria, helping to control appetite and cravings.

It’s beneficial to add  Ground Flaxseed to meals that include starchy carbs or natural sugars to help control absorption of sugars and starches. The fibre in flax can help make every meal healthier.

Bowl of Gluten-free Seedy Linseed Porridge/Muesli
Bowl of Gluten-free Seedy Flaxseed Porridge/Muesli

Flax Porridge & Flax Muesli

Our Flax Farm Porridges and Mueslis are excellent Low GI options. They combine flaxseed with gluten-free whole grains like buckwheat and quinoa, providing slower energy release without blood sugar spikes.

Flaxjacks: More flavour, less sugar, more fibre, Lower GI

For a quick snack, our No-Added-Sugar Flaxjacks are hard to beat. They have lower GI than regular flapjacks because we reduce the oats, add no sugar, and pack them with flax for extra fibre. They’re a healthy option when you need food fast without energy dips.

All Flax Farm Flaxjacks have up to half the oats replaced with ground flaxseed, making them lower GI than ordinary flapjacks. Many people say they are the best flapjacks they’ve ever tasted, even before knowing how healthy they are!

Why Low GI Matters for Health

Low GI foods can:

  • Reduce fat storage, especially around the waist.
  • Keep insulin levels lower and reduce inflammation.
  • Provide steady energy, making it easier to avoid snacking.
  • Support weight management, mood, and metabolic health.

In contrast, high GI foods can lead to insulin resistance, weight gain, and unstable energy and mood.

The Role of Fibre and Food Form in GI

Low GI foods often contain fibre or have a structure that takes longer to break down. Whole or flaked grains tend to be better than fine flours.

Ground flaxseed is a bit of an exception. Even though it’s ground, it works better than whole flax because in the ground form the very thick soluble fibre is more accessible and effective. The soluble fibre in ground flax lowers the glycaemic index of other foods it’s combined with—like porridge, baking or bananas (try them mashed with ground flax) making meals healthier and more sustaining. In the digestive tract, ground flax forms thick gels that slow food absorption and reduce blood sugar spikes.

Flax Farm’s Low GI Products

We’re proud to offer a range of Low GI, high-fibre foods made with ground flaxseed.

Here are some of our super-low GI favourites:

These GI estimates are based on ingredient data and how flax fibre behaves in the digestive system – but in practice, flax’s gelling effect may make these products even lower GI. Ideal for sustained energy, better digestion, and improved metabolic balance.

✅ Veracity Notes

We don’t want hype; I want to make sure that what Flax Farm says is technically correct with helpful information to steer people on a journey to better health in the short and long term.

So I had the article double checked for veracity.

  • “GI estimates: These are labelled as AI-generated, which is appropriate. Real GI testing can vary based on formulation and individual digestion. You’ve clearly flagged this, which is transparent and appropriate.”
  • “Flax and gel formation: The description of flax’s soluble fibre forming gels and slowing sugar absorption is accurate and supported by nutritional literature.”
  • “GI and insulin resistance: The explanation of how GI impacts insulin and metabolism is generally sound and consistent with nutritional science.
  • “Flaxseed oil and GI: It’s correct that flax oil contains no carbohydrates and has a GI of zero.”
  • “Health benefits of low GI diets: The claims align well with evidence-based recommendations, especially for diabetes, weight control, and energy balance.”