Hemp seeds can be enjoyed raw, roasted, or cooked. They are a complete source of protein (something very rare with plant-based foods), & this means that they offer all the essential amino acids that our body cannot manufacture.
Around 25% of calories in hemp seeds derive from protein, & by weight, the seeds offer similar amounts of protein as beef & lamb. 2–3 tablespoons, or 30 grams of hemp seeds, provide around 11 grams of protein!
The digestibility of hemp protein is also excellent—better than protein from many nuts, legumes & grains! [1]
Hemp seeds are not only famous for being a first-class superfood that delivers a mild, nutty flavor; they are also a complete source of vegetable protein.
Deriving from the hemp plant, these oval-shaped seeds (which are technically nuts), are also bumper-packed with a broad range of highly beneficial nutrients that can empower our mental and physical health [1].
Nutritional Prowess of Hemp Seeds
Hemp seeds are not only a great source of protein (offering more than flax and chia seeds); they are also super rich in polyunsaturated fatty acids; and essential fatty acids omega-3 and omega-6 (which offer a 3:1 ratio of omega-6 to omega-3, which is in the optimal range).
Moreover, they provide health-boosting gamma-linolenic acid (GLA).
They are also an excellent source of vitamin E, as well as a broad spectrum of minerals, including: calcium, zinc, iron, sulphur, magnesium, sodium, potassium, and phosphorus [1].
Great Ways to Enjoy Hemp Seeds
If you love nutty flavors and crunchy textures, then hemp seeds are a must. They are easy to use, and are perfect for sprinkling on cereals, vegan yogurt, biscuits such as brownies, and other baked goods, salads, soups, pasta, chilli, entrées, snacks, and more.
Hemp seeds' super crunchy texture also makes them the ideal choice to add to rich food, such as roasted pumpkin soup.
To Hull or Not to Hull?
Hard, light brown, fully shelled, whole hemp seeds, offer a special crunchy texture. Conversely, if they are de-shelled (hulled), then they are exposed as greeny-beige kernels.
Often known as hemp nuts, or hemp hearts, these de-shelled hemp seeds are softer than the fully shelled versions, yet still slightly crunchy.
You can find them in the nuts and seeds, or health foods section of the supermarket, and if you would like them in powder form, then they can be found under plant-based protein powder [2].
Food For Thought
“Hemp hearts are more than just a topper or add-in. They can also serve as a main ingredient. Simply spread nut butter on to a banana, then roll it in hemp seeds for a nutritious super- easy snack. Or use hemp milk in place of cow's milk or other plant-based milks. You can find hemp seed milk at the supermarket or use a recipe for Oat, Nut & Seed Milk. Hemp seed milk is both gluten & nut-free, so it's ideal for multiple dietary restrictions” [2]
Do Hemp Seeds Have to Be Cooked Before Being Adding to a Meal?
The answer to this is “No!” If you fry them, roast them, or cook them in the oven, the longer they are heated, the more nutrition they lose.
To that end, the best practice for ensuring you receive optimum nutrition, is to simply add the de-shelled (hulled) hemp seeds just before serving. Sprinkle over the dish you have made, for example, a vegan pasta dish or chili, and enjoy the unique nutty flavor.
Do I Have to Soak the Whole Hemp Seeds Before Eating?
While whole shelled hemp seeds can be eaten raw, cooks suggest soaking them for at least 15 minutes prior to eating them.
This makes them come alive with the release of the seeds' highly subtle toasty nutritional flavor!
A Mega-Healthy Breakfast That Helps You Lose Weight
“Hemp is fibre rich & a natural appetite suppressant; therefore, it can help you feel full for longer & reduce hunger cravings. Simply adding four tablespoons of hemp seeds to your breakfast will help curb the excess hunger all day long” [3]
In addition, the hemp seeds' fiber content is regarded as the longest and most durable of all natural fibers. Moreover, it can be cultivated without using dangerous pesticides or herbicides [3].
The Phenomenal Health Benefits of Hemp Seeds
Did you know that hemp seeds could lower your chances of getting heart disease?
The number one cause of death globally. This benefit is due to the amino acid, arginine, the protein constituent in hemp seeds, which generates the gas molecule, nitric oxide. The latter makes our blood vessels broader, thus generating lower blood pressure, and a reduced chance of contracting heart disease [1].
Also, there's even more good news; the gamma-linolenic acid housed in hemp seeds, has been shown to decrease inflammation, thereby reducing the chance of contracting various diseases (including heart disease).
Moreover; “animal studies have shown that hemp seeds or hemp seed oil may reduce blood pressure, decrease the risk of blood clot formation and help the heart recover after a heart attack” [1].
Digestive health is a major issue and is due to the lack of plant-based foods in the average American diet. Of note, there are high levels of soluble and insoluble fiber in hemp seeds, both of which dramatically boost digestive health.
However, if you purchase shelled or de-hulled hemp seeds, they only provide a very small amount of fiber [1].
People suffering from skin disorders, could also benefit from consuming hemp seeds. This may be down to the essential omega-3 and omega-6 fatty acids positively impacting the immune response.
Further, adding hemp seeds to your daily menu, could ameliorate symptoms linked to menopause and PMS. This is due to the seeds' exceptional levels of GLA [1].
In addition, hemp seeds can help people with both constipation and diarrhea. Moreover, the soluble fibers stimulate the generation of bile juice, which in turn lowers the level of LDL (the bad form of cholesterol) [3].
Sources
[1]. Bjarnadottir, A. (2018). “6 Evidence-Based Health Benefits of Hemp Seeds.” Healthline.
[2]. Nunez, K. (2022). “These Are the Health Benefits Associated with Eating Hemp Seeds.” Martha Stewart.