Hemp seeds are high in protein and omega-3 fatty acids, as well as iron, magnesium, and potassium. This plant-based superfood is a great choice for vegetarians and vegans to help achieve their protein needs. It also provides healthy fats, fiber, vitamins, and minerals. These versatile little seeds are used as a crunchy topping or added to salads, granola, smoothie bowls, and baked goods like hemp seed bars, muffins, bread, and cookies. They can even be roasted and used as a nut substitute in recipes that call for pecans, walnuts, or pistachios. You can find them in whole or hulled form as well as in a variety of other products such as hemp butter, hemp milk, and hemp protein powder.
Hemp seed has a mild flavor and nutty crunch, making it perfect for sweet and savory foods alike. Sprinkle a tablespoon of hemp seeds on top of cereal, yogurt, or fruit bowls for extra texture and nutrition. They can also be mixed into smoothies or incorporated into creamy sauces, soups, dressings, pestos, and homemade dairy-free chocolate bark. Hemp seeds can be toasted in a skillet over low to medium heat for two minutes for a nutty flavor that complements other flavors, such as in a vegan cookie recipe using this hemp seed chocolate.
Because of their protein and fat content, hemp seeds can make carb-rich meals blood sugar-friendly by triggering the release of the gut hormone cholecystokinin (CCK). This slows how quickly glucose leaves the stomach, blunting spikes in blood glucose and post-meal insulin levels. They can also help with regulating blood pressure and preventing heart disease by decreasing oxidative stress on the body.
The omega-3 and omega-6 essential fatty acids in hemp seeds are in an ideal ratio for nutritional benefit, supporting healthy cholesterol levels and immune system function, as well as helping to balance mood and reduce inflammation. Hemp seeds are also rich in phytochemicals, including terpenes and lignans, which have been linked to lower rates of certain cancers and inflammatory conditions like rheumatoid arthritis.
Unlike the marijuana plant, which is psychoactive, the industrial hemp plant used to make hemp seeds contains less than 0.3% THC, which means you won’t get a “high” from eating them. However, it’s important to avoid consuming hemp seeds with THC-containing foods if you have a history of drug or alcohol abuse.
The protein in hemp seeds is highly digestible, and it contains all of the essential amino acids needed for human health. Adding three tablespoons of hemp seeds to your diet provides you with 10 grams of protein. That’s enough to fuel your workouts, build muscle, and stay full between meals.