How To Eat Hemp Seeds {From An RD POV}

How to Eat Hemp Seeds: A Comprehensive Guide

If you’ve been on the lookout for a nutrient-rich addition to your daily meals, hemp seeds might just be the hidden gem you’ve been missing. These small, yet mighty seeds are more than just a trendy addition to your favorite granola or salad – they are packed with essential fatty acids, protein, various minerals, and more!

In this guide, I’ll show you the best ways to eat hemp seeds, how to buy and store them, and the many health benefits they offer. So, keep scrolling, and let’s get started!

Table Of Contents

How to Eat Hemp Seeds: A Comprehensive Guide

Introduction to Hemp Seeds

Many are familiar with hemp in the context of fabrics or CBD oil, but fewer know about its role as a nutritional powerhouse. These small, soft seeds come from the Cannabis sativa plant, but fear not—they won’t get you high. Their THC content (the compound responsible for the psychoactive effects of marijuana) is almost zero.

Hemp seeds serve as a nutritious food source that’s been consumed worldwide for centuries. One of the reasons they’re so treasured is their impressive profile of essential nutrients and, most notably, how easy they are to add to diets.

Health Benefits of Hemp Seeds

Beyond their addictive crunch and nutty flavor, hemp seeds have a myriad of health benefits that make them a superfood. From their rich content of essential nutrients to their role in promoting heart and brain health, these tiny seeds offer big advantages.

Nutrient-Rich Profile

Ever since I started adding hemp seeds to my diet, I can’t stop talking about how nutrient-rich they are. Essentially, hemp seeds are an excellent source of vital minerals like magnesium, phosphorus, and potassium, which play essential roles in bone health, energy production, and maintaining proper nerve function.

They provide a good dose of vitamin E, an antioxidant that aids in skin health and fights off free radicals. Also their high fiber content also aids digestion, making them an excellent choice for overall wellness.

Omega Fatty Acids

One of the standout nutritional benefits of hemp seeds is their good balance of omega-3 and omega-6 fatty acids. They are vital for our body’s inflammatory responses, brain health, and overall cellular function.

Omega-3 is essential for promoting brain health, supporting heart health, and reducing inflammation, while omega-6 is beneficial for supporting brain function, stimulating skin and hair growth, and regulating metabolism. However, excessive consumption can lead to inflammation and other health issues. Fortunately, hemp seeds have a 3:1 ratio of omega-3 to omega-6, which is considered in the optimal range.

High-Quality Protein

Hemp seeds offer a complete protein source, meaning they provide all nine essential amino acids necessary for our body. This is especially valuable for vegetarians and vegans, or anyone looking to diversify their protein sources.

Plus, the protein in hemp seeds is easily digestible, making it a great choice for sustained energy and muscle building/repairing.

Buying and Storing Hemp Seeds

Getting hemp seeds and storing them may seem like a no-brainer. At the end of the day, they are just seeds… Right? Well, not really. Knowing how to choose the best hemp seeds and store them appropriately ensures that you get the most out of their health benefits.

Choosing Quality Seeds

When it comes to hemp seeds, quality really matters! Here are some tips on purchasing high-quality hemp seeds:

Check the Packaging

Opt for seeds that come in a sealed, opaque package. This helps protect them from light, which can degrade their nutrient content.

Check the Seeds

Quality hemp seeds should have a vibrant green hue and should feel firm to the touch.

Avoid Added Preservatives

Read the label and ensure that there are no added preservatives or artificial ingredients. The best hemp seeds are unprocessed and free from any additives.

Check the Source

Ideally, choose brands that provide information about the source of their seeds, ensuring that it’s grown sustainably and without harmful pesticides.

Whole Hemp Seeds vs. Hulled Hemp Seeds

When shopping for hemp seeds, you might come across two distinct types: whole hemp seeds and hulled or shelled hemp seeds (often referred to as hemp hearts). Essentially, whole hemp seeds have a hard outer shell. Hemp hearts are the soft inner part of the seed without the outer shell.

While whole hemp seeds have more fiber and minerals, both pack a punch of nutrients – the only significant difference is the texture. So it’s up to you which one you choose!

Proper Storage

Once you’ve got your hands on some quality hemp seeds, storing them right is key:

Avoid Direct Sunlight

I found out the hard way that sunlight can cause those precious healthy fats in hemp seeds to become rancid. Store them in a cool, dark place, and they will last for up to a year.

Seal Them Tight

Always keep your hemp seeds in an airtight container. This prevents moisture and air from spoiling them.

Refrigerate for Longevity

If you’re not going to use them within a year, consider storing your hemp seeds in the fridge. This can significantly extend their shelf life and maintain their fresh, nutty taste.

Freeze for Extended Storage

If you’ve bought in bulk, you can freeze hemp seeds. This ensures they remain fresh for several months after the 1-year mark.

Ways to Incorporate Hemp Seeds into Your Diet

how to eat hemp seeds image of yogurt bowl with hemp seeds

Whether you’re aiming to enhance the texture, taste, or nutritional profile of your dishes, these seeds can seamlessly fit into various recipes and preparations. They can have a place in almost any diet.

Adding to Smoothies

Hemp seeds are a great addition to smoothies. Their creamy texture, when blended, offers a more satiating drink, and they provide a mild, nutty undertone that complements fruits and greens. Just toss in a couple of tablespoons into your favorite smoothie mix, blend, and enjoy! Hemp protein powder is worth considering if you’re a big smoothie drinker.

Sprinkling on Salads

A sprinkle of hemp seeds can turn any salad into a nutrient-dense meal. My suggestion is that you opt for simple salad dressings to complement the nutty flavor of hemp seeds. Whether it’s a Caesar salad, a roasted vegetable medley, or a simple mixed greens salad, a handful of hemp seeds can add a satisfying crunch and a boost of protein!

Mixing with Yogurt or Oatmeal

You know I absolutely LOVE adding unique toppings and add-ins to my oatmeal, and one of them is hemp seeds. Add hemp seeds to your morning oatmeal or favorite yogurt to ramp up your breakfast game. Mix in a tablespoon or two, and enjoy the added crunch and flavor. They pair exceptionally well with fresh fruits, nuts, and a drizzle of honey or maple syrup.

Baking and Cooking with Hemp Seeds

Yes, hemp seeds can not only be eaten raw but also cooked! Just think of them as a garnish or an ingredient when cooking. Consider:

Adding them to muffin or bread batter.
Using them as a crust for proteins like chicken or fish.
Sprinkling atop stir-fries, casseroles, or even pizzas.

They are very versatile, so the key is to experiment and enjoy the nutrition and flavor they bring to the table.

What Is the Healthiest Way to Eat Hemp Seeds

When considering the healthiest way to eat hemp seeds, I’d say it’s really about how you love to have them. For me, I find joy in sprinkling them on my salads, stirring them into my morning oatmeal, or blending them into a refreshing smoothie. You can also use hemp seed oil in place of olive oil or hemp seed milk in place of your current milk of choice.

While it’s often suggested to consume hemp seeds in their raw form to benefit from their nutrients fully, what truly matters is including them often in your meals in ways you truly enjoy. After all, consistency is key to reaping their benefits!

There are Many Different Ways to Enjoy Nutrient-Rich Hemp Seeds

There’s no doubt that hemp seeds offer a versatile and nutritious addition to any diet! Whether you’re sprinkling them onto your favorite dishes, blending them into smoothies, or adding them to muffin batters, there’s no right or wrong way to enjoy them.

No matter how you choose to incorporate them, you’re tapping into their myriad benefits. From a rich and balanced omega fatty acid profile and high-quality plant protein to essential minerals and vitamins, hemp seeds truly are a nutritional powerhouse.

Frequently Asked Questions

Are hemp seeds gluten-free?

Hemp seeds are naturally gluten-free. However, if you have celiac disease or gluten sensitivity, always check the packaging to ensure they weren’t processed in a facility that also handles gluten-containing products. Cross-contamination is no joke.

How many hemp seeds can I eat in a day?

While there’s no strict limit, a common serving size is 2 to 3 tablespoons a day. As with any food, it’s always a good idea to enjoy them in moderation and as part of a balanced diet.

Do hemp seeds have any side effects?

For most people, hemp seeds are safe to consume and don’t cause any adverse effects. However, if you have allergies or are on specific medications, first consult with a healthcare professional before making significant changes to your diet.

Are hemp seeds good for you?

Yes, hemp seeds are a rich source of antioxidants, essential fatty acids like omega-3 and omega-6, and various minerals such as magnesium, phosphorus, and potassium. They’re also a great source of protein. Hemp seeds are complete proteins (meaning they contain all nine essential amino acids).

Regularly including them in your diet can offer a range of health benefits, including improved heart health, skin health, and better digestion.

Will eating hemp seeds give me a “high”?

No, hemp seeds don’t contain significant amounts of THC (tetrahydrocannabinol), the psychoactive component found in some varieties of the cannabis plant, so they won’t give you a “high.”