The seeds of hemp plants are known as hemp seeds, and while they might contain low levels of THC or CBD from other parts of the plant during harvesting and processing, they do not inherently contain these substances. These seeds are made up of a soft inner portion called hemp heart and a hard outer shell.
After the outer shell is removed, the soft inner hemp heart is recovered. Shelled or hulled hemp seeds refer to the small, cream-colored, green seeds. The plant Cannabis sativa L. is the source of hemp hearts. However, hemp hearts contain only non-medical amounts of psychoactive chemical THC (less than 0.3%), unlike several other species of the cannabis plant.
Humans have been using and enjoying hemp fibres and seeds for thousands of years. The plant is native to Central Asia. Today, hemp hearts are found worldwide. They are loved for their nutritional benefits, nutty flavours, and various uses.
Derived from hemp plants, hemp protein is a plant-based, vegan protein powder. Hemp protein has a major benefit of requiring less processing than other proteins. Other protein powders, such as those derived from soy, need to go through several processing and extraction steps. But with hemp protein, all that has to be done is grind hemp seeds into fine powder. Using hemp as a protein powder is environmentally good since it is a low-impact, extremely sustainable plant.
Nutritional benefits of hemp-based foods.
Source of protein
Hemp seeds provide all 10 essential amino acids and serve as a rich protein source. Hemp seeds and products made from hemp seeds are an excellent source of protein for individuals on a vegan diet. Hemp seeds provide over 30g of protein per 100g.
Magnesium
Hemp serves as an excellent source of magnesium. Around 30g of hemp seeds provide 210 mg of magnesium. Magnesium is crucial in the body, as it plays a key role in food metabolism and the production of fatty acids and proteins. It also aids in neurotransmission and muscle relaxation.
Nutrient-rich fats
Nutrient-rich fats, such as Omega-3 fatty acids, play a crucial role in a person’s overall well-being. The three primary types of Omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid (DHA). Additionally, hemp contains a particular omega-6 fatty acid known as GLA, and hemp oil boasts an even greater proportion of GLA. Furthermore, hemp seeds are rich in phytosterols, which aid in lowering cholesterol levels by eliminating fat accumulation in the arteries.
As per the U.S. Department of Agriculture National Nutrient Database, a 3 tbsp portion of hemp seeds that weighs 30 g includes:
- 166 kilocalories
- 9.48 grams of protein
- 14.6 grams of fat
- 2.6 grams of sugars
- 1.2 grams of fiber
- 21 milligrams of calcium
- 2.38 milligrams of iron
- 210 milligrams of magnesium
- 495 mg of phosphorus
- 360 mg of potassium
- 2.97 mg of zinc
- 33 micrograms (mcg) of folic acid
Hemp seeds additionally offer vitamin C, various B vitamins, along vitamins A and E.
What is hemp protein?
Hemp protein is obtained from the cannabis plant and is specifically extracted from hemp seeds, which are categorized as a type of nut. Hemp seed contains protein varying between 20%-25%, influenced by factors like hemp variety and environmental conditions. Processes such as removing the outer shell or oil extraction can significantly boost the protein levels, with dehulled hemp seeds or hemp seed meal containing over 50% protein.
In terms of nutrition, hemp seeds are similar to soybeans, being high in protein, low in carbohydrates, and rich in dietary fibres and unsaturated fats. After oil is extracted, the leftover material is a protein-dense substance that is useful in food processing.
The protein in hemp seeds mainly comprises two digestible types: edestin, which accounts for 60% to 80% of the protein content, and 2S albumin. Edestin is especially recognized for its high concentration of essential amino acids, making hemp protein an excellent choice for a nutritious diet.
Busting myth: Hemp won’t get you high
While both chemotype I cannabis and various types of hemp (II, III, IV, V) belong to the Cannabis sativa species, they are different cultivars that differ in their phytochemical composition and applications. Generally, hemp has lower total THC levels and often higher concentrations of cannabidiol (CBD), which may counteract the psychoactive effects of THC.
The legal status of hemp varies greatly across different countries, with some governments enforcing regulations on THC levels and permitting only those hemp strains specifically bred to have very low THC for commercial cultivation.
How to add hemp to your diet?
- Eat them raw
The simplest method is to eat them raw as a healthy snack. These nutritious seeds are typically enjoyed in their shelled state and have a mild nutty taste. You can munch on them straight from the package. According to experts, consuming about 1 to 3 tablespoons daily provides a good mix of protein, fatty acids, fibres, and other vital nutrients without excessive calorie intake.
- Soaked hemp seeds
Soaking hemp seeds in water can enhance their digestibility and nutrient availability. To do this, place 1 to 2 tablespoons of seeds in a bowl, adding 1/4 to 1/2 cup of water, and rest them overnight to soften. After soaking, stir the seeds into water and enjoy them as a refreshing, nutrient-rich drink.
- Hemp seed salads
When exploring ways to eat hemp seeds, consider adding them to salads. Combine the following ingredients for a nutritious salad:
– 2 tablespoons of hemp seeds
– A handful of mixed greens such as spinach, mustard greens, or kale
– 10 cherry tomatoes
– 1 chopped cucumber
– 3 chopped bell peppers
– 1 teaspoon of olive oil
– Juice from one lemon
- Hemp seed water drink
You can create a hemp seed-infused water drink by adding a tablespoon of seeds to a glass of water. Allow it to sit for 10 to 15 minutes, during which the seeds will rise to the top. Squeeze a lime or lemon to enhance the flavour of your drink.
- Hemp seed energy balls
No-bake energy balls can be made using hemp seeds. Gather the following ingredients, mix them, and roll into balls:
– 1/4 cup of hemp seeds
– 1/4 cup of unsweetened peanut butter (or almond butter)
– 1/2 cup of oats
– 1 tablespoon of honey
– 1 tablespoon of chia seeds
Cost of hemp-based foods.
Hemp-derived foods are becoming increasingly popular as a healthy, plant-based choice that integrates seamlessly into daily diets. Rich in essential fatty acids, premium protein, and important minerals, hemp seed, powders, and oil are readily available in many health food shops and online retailers. Hemp products are unexpectedly affordable, with prices similar to other superfoods like chia and flaxseeds. A small package of hemp hearts or seed powder is inexpensive and provides multiple servings, making it a budget-friendly option for those wanting to incorporate vegan protein into their daily diet. With the increasing awareness of clean eating and sustainable food options, hemp-based products provide a feasible, environmentally friendly choice that remains economical.
Availability in the market.
Hemp-based foods are now widely available and easy to incorporate into daily meals. You can find hemp seeds, protein powders, and oil in health food sections of supermarkets and organic stores, as well as online platforms like Amazon and BigBasket. Brands such as Health Horizons and Urban Platter offer high-quality options. With increasing demand and popularity, hemp foods have become a mainstream choice for health-conscious individuals across India, making it easy to enjoy their nutritional benefits.
Conclusion
As more people are becoming aware of healthy food choices that are also environmentally friendly, hemp-based foods appear to be a promising option. It contains the most crucial nutrients required for leading a healthy lifestyle, i.e., protein and fatty acids. Being a plant-based option, it is also vegan-friendly. The reduced level of THC in hemp makes it safe for consumption and incorporation into a regular diet. Easy availability, their adaptability, and well-rounded nutrition make them a wise addition to both conventional and contemporary diets.
