The Health Benefits of Hemp Hearts
Just like chia and flax seeds, hemp hearts pack a punch of nutrition in just a few tablespoons. Here’s the low-down.
Over the last decade, chia and flax seeds have gone from hipster products hidden in the back of a Whole Foods to beloved pantry staples, all thanks to their portable size, versatility in flavor combos, and nutritional values. And it’s about time hemp hearts got the same kudos.
Derived from the Cannabis sativa plant, hemp hearts are actually just hulled or unshelled hemp seeds, and no, they don’t naturally contain CBD — the compound that can potentially ease anxiety and treat other health concerns — or THC — the chemical responsible for cannabis’ mind-altering effects, per the Food and Drug Administration. While hemp hearts do have an ever-so-slightly nutty taste and creamy texture, that’s not their main draw. “Just like chia seeds or flax seeds, you don’t recommend hemp hearts for the taste — you recommend them for the added nutrition,” says Keri Gans, M.S., R.D.N., C.D.N, a dietitian and Shape Brain Trust member. That’s not to say hemp hearts taste bad (some people may enjoy that added bit of nuttiness!), it’s just that their nutritional qualities are probably the primary reason you’ll want to add them to your diet.
In fact, the health benefits of hemp hearts run aplenty. They offer everything from nutrients that support bone and heart health and essential minerals for plant-based eaters, to muscle-building macronutrients. And luckily, there’s an abundance of creative ways to add them to your diet too. “Any way you’d use chia seeds or flax seeds, you can use hemp hearts,” says Gans. “Add them to your smoothies, oatmeal, yogurt, or salads.” You can even incorporate them into homemade cookies, muffins, bread, granola, and energy balls for a punch of nutrients.
If this quick rundown didn’t quite convince you to swap your chia seeds for hemp hearts, read up on all the benefits of these little seeds below.
They’re loaded with protein.
Hemp hearts may be small, but they sure are mighty. Three tablespoons of the hearts contain a whopping 9.5 grams of protein — three grams more than a single egg and nearly double that of chia seeds, according to the United States Department of Agriculture. In case you forgot everything from high school health class, protein helps support your immune cells, hair, skin, and importantly, muscles. Following a round of exercise, your body uses protein to repair damaged muscle fibers, which helps them become even stronger. Unsurprisingly, if you don’t get enough of it through your diet, you could suffer from muscle loss, weak hair and nails, or immune issues.
For the average woman following a 2,000 calorie diet, the USDA recommends scoring 46 grams of protein a day. Do a little math wizardry, and that means one serving of hemp hearts offers nearly 20 percent of your daily need. Admittedly, a three-tablespoon serving is a lot, so you might eat only half a serving — and thus get half the protein — in one sitting. But every little bit adds up, so add as many as you’d like to your post-workout smoothie, and you’ll be on your way to achieving those #gains.
They boast omega-3 fatty acids.
While fresh fish and seafood are typically the go-to sources for omega-3 fatty acids, hemp hearts deserve to be on the favorites list, as well. In just three tablespoons of hemp hearts, you’ll get more than double the daily recommended amount of alpha-linolenic acid, a type of omega-3 that your body can’t produce on its own — meaning they need to be obtained from your diet, according to the National Institutes of Health.
Omega-3 fatty acids help reduce levels of triglycerides (a type of fat linked with increased risk of heart disease), curb the buildup of plaque in your arteries (which can ultimately lead to a heart attack or stroke), and slightly lower blood pressure, per the U.S. National Library of Medicine. (Related: Vegetarian Foods That Offer a Healthy Dose of Omega-3 Fatty Acids)
They support good bone health.
Though it’s not the most glamorous benefit of hemp hearts, it is one of the biggest. Just three tablespoons of hemp hearts provide 210 milligrams of magnesium and 495 milligrams of phosphorus, which breaks down to a whopping 68 percent and 70 percent of your recommended daily allowances, respectively, for each of those nutrients.
ICYDK, “magnesium can help in the whole bone equation,” says Gans. “We always talk about calcium and vitamin D, but magnesium also plays a role in keeping our bones strong.” In fact, research has found that people who consume more magnesium have higher bone mineral density, which is essential in reducing the risk of fractures and osteoporosis (a condition that causes bones to become weak and brittle.)
Likewise, the primary function of phosphorus in the body is to help build and maintain your bones and teeth, according to the NLM. Along with calcium, this essential nutrient forms the tiny crystals that give bones their rigidity, and when dietary intakes of phosphorous are lacking for a prolonged period, bones can actually weaken, per the Linus Pauling Institute at Oregon State University.
They supplement nutrients for plant-based eaters.
Listen up, vegetarians, vegans, flexitarians, and any other all or mostly all plant-based eaters. Three tablespoons of hemp hearts contain 13 percent of the recommended daily allowance for iron, a mineral that’s used to make proteins in red blood cells that carry oxygen from the lungs throughout the body and to muscles. Without enough of it, less oxygen is moved throughout the body, which can cause gastrointestinal upset, weakness, tiredness, lack of energy, and difficulty concentrating, per the NIH. Not exactly a pleasant situation to be in.
Along with pregnant women and young children, plant-based eaters are at a greater risk than most humans for iron deficiency, says Gans. That’s because the iron in food comes in two forms, heme iron (found only in meats and seafood) and non-heme iron (found in plant foods, iron-fortified products, meats, and seafood). Since the body doesn’t absorb non-heme iron as well as heme iron, plant-based eaters need to consume nearly twice as much iron to get their fill, per the NIH. And luckily, these crunchy hemp hearts can help herbivores easily amp up their iron intake, says Gans.
They help your body convert food to energy.
You can thank the tiny seed’s thiamine and manganese content for this hemp heart benefit. Also known as vitamin B1, thiamine helps your body break down carbohydrates so they can be used as energy, explains Gans. It’s also essential for the growth, development, and function of the cells in your body, according to the NIH. Without enough of the nutrient, you can start to experience weight loss, reduced appetite, confusion, memory problems, muscle weakness, and heart problems, reports the NIH. But not to worry, you can snag 35 percent of your recommended daily allowance in just three tablespoons of hemp hearts. (Related: Why B Vitamins Are the Secret to More Energy)
What’s more, a three-tablespoon serving of hemp hearts boasts nearly 130 percent (!)) of the recommended daily allowance of manganese, a mineral that helps break down the starches and sugar you eat and process cholesterol, carbohydrates, and protein, per the NLM. The nutrient also helps support strong bones, blood clotting, and a healthy immune system. It’s the bundle of nutrients you never knew you needed.
Wondering exactly what hemp hearts are? Here, the answer to what are hemp hearts, plus all the hemp hearts benefits and hemp heart nutrition facts.
The Difference Between Hemp Seeds and Hemp Protein Powder
Alright guys, the time has come for me to discuss an issue that has been confusing health-conscious vegans everywhere. Today, I will be exploring the nitty gritty deets (how’s that for a relevant pun?) behind hemp seeds and hemp protein powder .
Far too often, I hear from potential clients seeking vegan meal plans that don’t contain any soy. I’m all for a whole foods approach to eating but when we’re talking about a vegan competition prep diet or simply building muscle on a vegan diet , truth is, our protein options are somewhat limited. And I do believe that it’s that much harder for us veegs to build muscle AND lower body fat without consuming ANY soy therefore it’s crucial to at least include protein powder in their diet plan.
I’m also all about variety when it comes to meal planning so I’ll usually include both a good-quality rice-based protein like my own and also a hemp-based option like Manitoba Harvest . And you know what question 90% of clients come back with?
“Can I eat hemp seeds instead of hemp protein powder?”
And then I take a deep breath and go into my lengthy, passionate description as to why hemp seeds will not produce the same “Jacked on the Beanstalk” results as hemp powder. The short answer being HEMP SEEDS ARE A FAT SOURCE. HEMP POWDER IS A PROTEIN SOURCE.
Yes, hemp seeds are considered a “whole food” and do contain some protein. And yes, it is hemp seeds that are ground up in the first stage of hemp protein processing. The seeds are, however, squeezed to extract the oil (removing most of the fat content.) And what remains is referred to as “hemp seed cake” (mmmmmmm sounds appetizing, doesn’t it?) ?
The hemp “seed cake” is what gets milled and turned into powder. The powder is then sifted into “hemp flour.” This flour from the initial “sifting” creates a high fiber product but one that’s also lower in protein. Side note: am I using enough quotation marks in this paragraph or no?
Finally, to make that muscle building hemp protein we meatless meatheads love oh-so-much, the flour gets sifted to an even finer degree. This extra sifting removes a lot of the fiber content, leaving a higher concentration of protein.
And THAT my vegan friends, is why a handful of hemp hearts is far more tasty and enjoyable than a bowl of hemp powder. They’re FAT. And who doesn’t love fats?!
I should also mention that due to the fact hemp protein is made from hemp seeds , it obviously produces a protein powder with a slightly higher fat content than say, a rice or pea-based protein. So for my clients who are training for a competition or desperately trying to lower body fat, I will put more rice protein on their meal plans rather than hemp powder to keep fats lower.
And finally, for all you macro counters who want the cold, hard, nutritional facts, these ghetto, highlighted tables were made just for you! ?
Check the higher fat and calories of hemp seeds and note their lower protein and fiber content:
And here is the nutritional data for North Coast Naturals’ organic hemp protein powder :
I should mention that regardless of how you eat ’em, hemp seeds are still a nutrition powerhouse as you can see from my tables above. They digest easily, taste awesome and are super versatile, adding great texture to everything from salads and oatmeal to baking and smoothies.
And the fat they do contain is at least GOOD FAT. We’re talkin’ a healthy dose of omega-3 and omega-6s plus muscle-building amino acids. Hemp seeds are also high in magnesium which helps you to fall asleep at night, relaxes your muscles, controls blood sugar, blood pressure and good for your bones. So however which way you choose to eat them, get ’em in ya.
Alright, I’m officially over talking about hemp. And for some reason, now I feel as though I should smoke a joint, eat some hemp seed cake and do yoga in the forest…
Disclaimer: this picture was totally staged for a stock photo my friend Roby Pavone needed. What’s yoga?!
The nitty, gritty facts (pun intended) on the difference between hemp seeds and hemp powder & why one is much better for vegan bodybuilders than the other.