HEMP – MORE THAN HYPE

Hemp foods are packed with nutrients and offer a host of potential health benefits, but there’s a lot of confusion and misinformation about hemp and its relationship to marijuana. So, before we jump into the awesomeness of hemp foods, let’s…

CLEAR THE CANNABIS CONFUSION

There are three recognized species of the cannabis plant, sativa, indica, and ruderalis. Hemp and marijuana are both forms of cannabis sativa, but the difference between the two is very important when it comes to consumption.

Cannabis plants contain cannabinoids, naturally occurring, biologically active, chemical constituents of the plant. Tetrahydrocannabinol (THC), is the cannabinoid responsible for most of marijuana’s psychological effects. Cannabis plants with 0.3 percent or less of tetrahydrocannabinol (THC) are hemp. Cannabis plants with more than 0.3 percent THC are marijuana.

Cannabinoids are only found in the flowers, leaves, and stems of the hemp plant, not in the seeds. Therefore, hemp seeds do not naturally contain THC, CBD, or any other cannabinoid.

The seeds are the part of the hemp plant that is used for food. If they are processed and cleaned properly and are not exposed to the external seed hull resins, they contain low to no residual THC.

So, what that means is…

You will not get high from eating hemp seeds and the foods and beverages produced from hemp seeds, and you can consume normal amounts of hemp foods produced by reputable companies such as Bob’s Red Mill, Navitas Organics, Nutiva, and TruVibe Organics to name a few, without concern of failing a drug test.

THE HEALTHY HEMP SEED

Three tablespoons of hulled hemp seeds contain approximately 180 calories, 14 grams fat (1 gram saturated fat), 0mg sodium, 2 grams carbohydrate (2grams fiber and 0 grams sugars), and 8 grams protein.

Packed with Protein

With about 8gm of protein per 3 tablespoons, hemp seeds pack a protein punch! Even better, hemp seeds are a source of complete protein, meaning they contain all nine of the essential amino acids, the building blocks for all proteins. This is a particular benefit for vegans and vegetarians, given few plant-based foods are complete sources of protein.

Another plus, protein in hemp seeds easier to digest than that found in many other plant-based sources of protein such as grains, nuts, and legumes. Heat processing can reduce the digestibility of hemp protein, so look for cold-pressed sources.

Rich in the Right Kinds of Fats

Hemp seeds are high in unsaturated fats, the “good fats”.

They are an especially good source of Omega-3 and Omega-6, fatty acids, both associated with reduced risk for cardiovascular disease.

This is also good news for vegans and vegetarians who omit a primary dietary source of Omega-3, fish, from their diets.

Full of Fiber

Unshelled hemp seeds are a great source of fiber, which aids digestion, helps stabilize blood sugar levels, and assists with weight management by curbing appetite.

Many Minerals

Hemp seeds are a superior source of manganese, an essential trace element that plays an important role in the metabolism of amino acids, cholesterol, and carbohydrates.

They are also a super source of Vitamin E, a powerful antioxidant that helps repair cells, and magnesium, a mineral that acts as a kind of catalyst to help your body absorb other nutrients such as calcium and potassium.

Hemp seeds are rich in phosphorus, which works with calcium to build bones, and iron, a mineral vital for producing hemoglobin, the substance in red blood cells that carries oxygen from the lungs throughout your body.

And, given it’s cold and flu season, let’s not forget to mention hemp seeds are high in zinc, which helps the immune system fight off invading bacteria and viruses. Additionally, zinc assists the body in wound healing.

A Few Considerations

Most people tolerate hemp seeds with no side effects; however, there could be some risk of loose stools or diarrhea if you eat them in large amounts. Also, because hemp seeds inhibit platelet formation, there could be a risk of bleeding if you consume large amounts of hemp foods and are taking blood-thinning medications. If you do take anticoagulants, you may want to speak to your doctor before adding hemp foods to your diet.

Hemp seeds are safe for people with nut allergies; however, due to risk of cross-contamination in manufacturing or processing, if you have a severe nut allergy, you should speak with your allergist before consuming hemp seeds and be sure to read the package label, as some hemp seeds may be processed in plants that also process nuts or other food allergens.

It’s worth noting that hemp foods do tend to be a bit costly, so be prepared when you head to the grocery store. If you’re on a budget, you might want to add one hemp seed product to your grocery cart each visit rather than trying to purchase them all at once!

Also, be aware, hemp seeds and hemp seed products are sensitive to heat and light, so they are best stored in an airtight container in a cool, dark area of the pantry or in the refrigerator. If you’re not planning on consuming the entire package of hemp seeds or hemp seed products anytime soon, the refrigerator is a better choice.

IDEAS FOR INDULGING IN HEMP FOODS

Hemp seeds may be eaten whole or consumed in the form of hemp milk, hemp oil, hemp powder, and hemp seed butter. And hemp hearts, or hulled hemp seeds, while lower in fiber and other nutrients found in the shelled seed, still offer much in the way of nutrition.

Hemp Milk (It’s a nutritious lactose-free alternative to cows’ milk)

• Drink a cold glass of hemp milk fresh from the fridge (my family actually likes it better than soy or almond milk)
• Use in place of milk in cooking or baking (Note hemp milk does have a strong “nutty” flavor, so it works best in savory foods and foods that have other strong flavors)
• Blend into smoothies (try my Blueberry Blush Smoothie recipe below and use your imagination to design your creation!)

Hemp Seeds/Hemp Hearts

• Eat straight out of the bag, as an energy-packed snack
• Sprinkle over salads, soups, yogurt, fruits, and vegetables. They’ll add a nutty flavor and a bit of crunchy texture
• Replace all or part of grains such as rice in dishes like my Portobello Mushroom “Pilaf” below (When dishing up, be aware that, although much more nutrient-dense than rice, hemp seeds are also much more calorie-dense, so watch your portion size!)

Hemp Powder

• Add it to your pancake or waffle batter
• Mix into your oatmeal with cinnamon and ginger for an added twist
• Use it in baked goods such as cupcakes and brownies

Hemp Oil (Hemp oil is heat-sensitive, so best to avoid cooking with it)

• Drizzle over rice, pasta, or grain salads such as tabbouleh
• Use in place of olive oil in a vinaigrette or pesto sauce
• Stir into hummus or use as a bread dip

Hemp Seed Butter

• Spread it on your morning whole-grain toast
• Pack a hemp butter sandwich as a nut butter alternative in your child’s lunch
• Use it as a dip for crunchy fruits and veggies like apples, carrots, jicama, and celery
• And…did I mention smoothies?

SOME RECIPES TO GET YOU STARTED…