Don’t fear glutamate; the facts on flax
DEAR DR. BLONZ: My daughter is sensitive to gluten, so I was wondering if glutamate will cause similar trouble. I cannot find anything helpful. One label, on a can of chicken broth, says: “Small amount of glutamate occurs naturally in yeast extract.” Is this a likely problem? — A.M.H., via email mate, along with other amino acids. However, yeast does not contain gluten. In short, sensitivity to gluten does not translate to sensitivity to glutamate.
DEAR DR. BLONZ: I put flax meal in my morning smoothies and sometimes on sandwiches and cereal. After opening a new package, should it be frozen or refrigerated? Would I be better off grinding my own from flaxseeds? Also: Is organic or gold flax any better than conventional? I consume about two tablespoons of it daily; is that too much? — S.S., via email
DEAR S.S.: Flaxseeds should be stored in a cool place away from any direct sun or heat. Once ground, rely on refrigerated storage in a well-sealed container. Some already-ground flaxmeal is sold refrigerated, but if properly sealed (with little, if any, air, or with a controlled atmosphere in the package), the risk of oxidation is limited.
In regard to grinding at home: As long as it’s properly packaged and stored, there is no “better off” either way, so the choice would be yours. Always check for freshness dating on the package. I don’t favor purchases from a room-temperature bulk bin.
Flax should have a mild, nutty flavor and aroma, so give it a sensory check when the package is first opened. This can provide a baseline for repeat assessments after the ground flax has been around for a while. If you detect “off” odors or flavors, that’s a sign that it’s time to toss it out (or put it in your compost bin). I also favor organic, not necessarily because of significant evidence that the organic flaxseeds are more healthful, but because I feel we need to encourage (with our purchases) this method of agriculture when possible. It benefits the land and those who work in agriculture.
Ground flaxseed can add a flavor dimension and nutritional quality to other foods. There is no daily requirement for flax, so the amount you consume is up to you. Depending on the brand, a two-tablespoon serving of ground flaxseed will provide in the range of 3-4 grams of protein, 4 grams of carbohydrates, 6-8 grams of fat and 4-6 grams of dietary fiber. Ed Blonz is a nutrition scientist and an assistant clinical professor at the University of California, San Francisco. Send questions to: “On Nutrition,” Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.