Flax crackers in the works! These crackers are low carb and high fiber. Fiber is important for our digestive health: they help with regular bowel movements and helps us feel full for longer. Fiber has also been shown to improve cholesterol and blood sugar levels, and assist in preventing diabetes, diverticular disease, heart disease and colon cancer.

In addition to flax crackers, a great way to add fiber is to add 1-2 tbsp of ground flax to your meal! Flax in the ground form breaks down the outer hull, making it easier for our bodies to digest. These crackers are soaked prior to baking to soften the outside and, again, make it easier to digest.

What is fiber?

Fiber is a type of carbohydrate that the body cannot digest (because fiber has beta bonds and we don’t have enzymes to break beta bones). Although most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. 

There are two types of fiber : soluble and insoluble.

Soluble - “fullness”

• Soluble fiber means it is “soluble” or can dissolve in water. This type of fiber helps avoid blood glucose spikes and lower cholesterol. It does this in several ways: soluble fiber binds bile in the digestive tract and promotes its excretion; soluble finds interferes with micelle formation in the small intestine and thereby reduces cholesterol absorption; soluble fiber is fermented by intestinal bacteria that release short chain fatty acids that may decrease hepatic cholesterol synthesis. Examples: psyllium, oat bran, barley, ground flaxseeds, nuts, beans, lentils, peas, and some fruits and vegetables.

Insoluble fiber - adds bulk + aids digestion

• Insoluble fiber cannot dissolve in water. It adds bulk to digestive products, which. stimulates the secretion of water and mucus as it passes through the digestive tract. As a result, this allows it to move food through the digestive tract, promote regular bowel movements, and prevent constipation.  Ex: whole flaxseed, whole grains, brown rice, seeds, cauliflower, dark leafy greens, broccoli, zucchini, root vegetables with skin (carrots, parsnips, turnips, sweet potatoes)

How does fiber improve cholesterol?

Fiber binds bile aids (made from cholesterol), decreasing re-uptake, and increasing excretion. The mechanism of action is thought to be that cholesterol is used to make bile and when more bile is excreted, cholesterol is diverted away from lipoprotein (VLDL, LDL) synthesis to make more bile, resulting in lower serum cholesterol levels. Fiber is also thought to inhibit micelle formation in the digestive tract and decrease lipid uptake.

How does fiber improve blood sugar levels?

By slowing the rate at which sugar is absorbed and reducing blood glucose spikes. When blood sugar spikes, it crashes sooner and faster, leading to low blood sugar and increases hunger alone.

Here is an easy way to make low carb, fiber rich crackers at home.

Recipe:

• 3 cups flaxseeds

• 1 cup pumpkin seeds

• 2 cups (270 g) almond meal or lightly packed cooled cooked millet (or brown rice)

• 3 tbsp (10 g) psyllium husks

• 3 tbsp (45 mL) melted extra-virgin coconut oil

• 2 tbsp (30 mL) filtered water unless using black rice or rolled oats

• 1 tsp fine sea salt

This recipe is inspired by Amy Chaplin’s Seeded Crackers. I begin by soaking the flax so they form a gel. Put the cooked grains, psyllium husks, oil, water (if using millet or brown rice) and fine sea salt in a food processor, and blend well until the mixture is smooth and forms a ball. Add in the soaked flax seeds and pepitas and mix well with your hands; the dough will be sticky. Let the dough sit a few minutes until the dough is less sticky. With dry hands, divide up the dough into two parts, the dough should not be sticking to them (if it is, wait 5 more minutes).

Place a piece of parchment paper on your counter. Place half the dough on the paper and gently flatten it out into a circle or square. Cover with a second sheet of parchment and use a rolling pin to roll out the dough evenly ~about 1/8 inch or 3mm thick. Make sure not to roll them out larger than the size of your baking sheet. Remove the top parchment (you’ll use this to roll out the second half of the dough) and place the rolled out dough on the baking sheet. Repeat with the second half of the dough on a second baking sheet (or wait to reuse the first)

Bake at 350 degrees for 20 minutes or the cracker begins to peel away from the sides. Flip over, remove the parchment and continue cooking for 8-15 more minutes until nice and crispy but not burnt. Set on a rack or counter to cool. Enjoy!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

ncbi.nlm.nih.gov/pubmed/19335713

https://my.clevelandclinic.org/health/articles/14400-improving-your-health-with-fiber

https://intermountainhealthcare.org/blogs/topics/live-well/2016/03/surprising-health-benefits-of-a-fiber-rich-diet/

Title Image from: https://nationalpost.com/life/food/cook-this-oat-pecan-crackers-with-rosemary-and-raisins-from-whole-food-cooking-every-day