Hemp Seeds Are an Unsung Health Hero
It seems like hemp seeds are in everything now: Tom Brady's smoothie, packaged granola, energy bars. But does that mean that you should you be incorporating them into your protein shakes, salad dressings, overnight oats, and more?
Yes, yes you should.
“These super seeds are becoming increasingly popular because they are nutrition powerhouses and even though they are described to have a nutty taste, the flavor is mild enough you can add it to any meal without it overwhelming the taste of the final dish,” said Veronica Rouse, R.D., The Heart Dietitian.
Erin Dubich, M.S., R.D.N., notes that hemp seeds are beneficial for your health in many ways and “they're affordable, easy to get, and are ready to eat upon purchasing.”
But before you lump hemp seeds into a category with other seeds, consider that these tiny-but-mighty seeds are unique: “Hemp seeds are very small, soft seeds,” says Dubich. “They don't plump up and form a gelatinous coating like chia seeds do."
As Rouse says, hemp seeds have an easy texture to incorporate into dishes you already like, as compared to chia seeds, which are also mild in flavor, but are crunchy and hard. And: “Flaxseeds are also mild but sometimes are reported to have a gritty texture,” she says.
Nutrition-wise, Rouse says that this trio are all great sources of fiber, rich in essential fatty acids, contain omega 3 fatty acids, and high amounts of heart-healthy minerals like potassium and magnesium. “The major differences are hemp seeds have a greater protein content and more omega 6 fatty acids; chia seeds and flaxseeds are a richer source of fiber,” she says.
Ahead, a look into the health profile of hemp seeds, how to slip more into your diet, and other FAQs about this increasingly popular ingredient.
What are hemp seeds?
Before we dive into all things hemp seeds, what exactly are these beige bits?
“Hemp seeds can be purchased in their whole form, with the outer shells intact (known as hemp seeds), or shelled/hulled (known as hemp hearts), where the outer shell is removed,” says Rouse. In addition to hemp seeds, you can purchase hemp in the form of hemp seed oil and hemp protein powder products, she adds.
Dubich also highlights that hemp seeds come from the Cannabis sativa plant. (No, they’re not going to get you high.)
What’s the nutritional value of hemp seeds?
There's a good reason hemp seeds get so much hype.
“They are a fantastic source of protein, fatty acids, potassium and magnesium,” says Rouse. Their standout specs include their protein content, amino acids, fatty acids, and minerals. Here’s Rouse’s breakdown:
Protein
“Hemp seeds are very rich in protein as it takes up around 25-30% of the seed, making them an excellent plant-based protein option.
Amino Acids
“Hemp seeds have all nine essential amino acids, which makes it a complete protein,” says Rouse, adding that amino acids are the building blocks of protein, with some of them being essential and can only be obtained through foods. “Getting all nine essential amino acids is even more challenging on a plant-based diet alone, making the hemp seed even more remarkable.”
Minerals
Yep, this superfood has minerals, too. “Hemp seeds contain many heart-healthy minerals, such as potassium and magnesium,” shares Rouse. “Hemp seeds are a great way to add potassium to your diet,” she adds.
Fatty Acids
Talk about impressive: “Around 90 percent of the oil in hemp seeds is made of unsaturated fats, including polyunsaturated fatty acids (PUFA) such as your omega 3s,” says Rouse, elaborating that a diet high in polyunsaturated fats is linked to a lower risk for cardiovascular disease and hypertension.
Pretty neat for a food where a serving size is a few flips into your smoothie or a generous sprinkling over a soup. (More on fatty acids in the section below.)
Hemp seeds also have iron, fiber, zinc, B vitamins, and more good-for-you nutrients.
What are hemp seeds’ health benefits?
Some realms of health in which eating hemp seeds regularly—coupled with a balanced diet, folks—may prove beneficial include heart health, weight loss, and constipation. “Hemp seeds contain antioxidants such as polyphenols.
These protect against diseases like atherosclerosis, a condition where free radicals damage your blood vessel's linings and lead to plaque buildup. But, antioxidants help protect against free radicals and lower your risk for these diseases,” says Rouse. What’s more, hemp seeds contain soluble fiber. ‘Eating adequate amounts of soluble fiber can help lower cholesterol levels.”
For these reasons, Rouse says choosing to add hemp seeds to your diet follows the DASH diet (Dietary Approaches to Stop Hypertension) and helps manage blood pressure and lower your risk for heart disease.
On the weight loss front, hemp seeds are also a win. “Hemp seeds are a great source of fiber because they contain both insoluble and soluble fiber,” says Rouse. “The combination of both fibers helps you feel full longer, it makes you less likely to eat more and helps manage your energy intake.”
If you suffer from constipation, you may also want to add hemp seeds to your diet. “The majority of the fiber within hemp seeds is insoluble,” offers Rouse, explaining that the insoluble fiber makes the body draw more water into our stools, making for a softer consistency and helping to alleviate the struggles of constipation.
How do you eat hemp seeds?
A standard serving size is about two or three tablespoons, FYI. The possibilities are virtually endless. Dubich says you can add ‘em to any kind of salad, smoothie, yogurt, and oatmeal or cereal. Dubrich also likes adding them to homemade protein bar recipes.
Not sure if to go the whole or shelled route? “Whole hemp seeds are crunchy and are more suitable to incorporate into your cereals, granola or salads,” says Rouse. “Hulled hemp hearts are easier to consume and offer a chewy texture so that you can add them to your smoothies, baked goods, and dressings.”
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