Introduction
Hemp hearts are highly plant-based, protein-packed additions popularly sprinkled or added to a range of savory and sweet dishes worldwide. It is also recommended by nutrition experts for their health benefits. Read the article to learn about their origin, popularity, nutrition, benefits, and best ways to use them.
What Is the Origin of Hemp Hearts?
Hemp's heart is the inner content of soft consistency present inside hemp seeds after removing the outer shell. The inner hemp heart, soft cream, and its green-colored seeds are colloquially known as shelled or hulled hemp seeds. Hemp hearts are derived from the Cannabis sativa L. plant, just like hemp seeds. Unlike most other species from the cannabis plant containing the psychoactive compound tetrahydrocannabinol (THC), hemp hearts hardly have a trace of non-medicinal levels of THC. Contrary to nutrition myths suggesting hemp exerts effects similar to marijuana, which has high amounts of psychoactive THC, the truth is that hemp seeds, hemp hearts, and hemp protein powders—derived from hemp—are safe for human consumption, with no culinary safety concerns. The cannabis plant, originating from Central Asia, has been used in the culinary world for nearly thousands of years by humans and finds its roots in ancient medicine, especially in the case of hemp fibers and seeds. Today, hemp hearts are versatile foods known worldwide for their nutty flavor and high nutritional benefits.
What Is the Nutritional Content of Hemp Hearts?
The following nutrition information has been provided for three tablespoons or approximately 1.058 ounces of hulled hemp seed by the United States Department of Agriculture (USDA):
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Sugars: 0.015 ounces.
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Protein: 0.334 ounces.
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Magnesium: 0.007 ounces.
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Potassium: 0.012 ounces.
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Fat: 0.514 ounces.
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Carbohydrates: 0.091 ounces.
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Fiber: 0.042 ounces.
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Total Calories: 166 kilocalories.
A single serving of hemp hearts is not only relatively high in calories but also low in carbohydrate content. As seen in the above nutrition content, a three-tablespoon serving of hemp hearts contains approximately 166 kilocalories with only 0.091 ounces of carbohydrates. Surprisingly, hardly half an ounce of these carbohydrates is derived from naturally occurring sugars and some amounts from starch.
Hemp hearts are also low glycemic foods with a glycemic load of zero (from a single serving), indicating it is an ideal food for both diabetics and prediabetics. Furthermore, hemp hearts contain cardioprotective healthy fats, with a single serving yielding only 0.048 ounces of saturated fat, 0.057 ounces of monounsaturated fat, and 0.402 ounces derived from polyunsaturated omega-3 as well as omega-6 fatty acids.
According to nutritionists, hemp hearts contain more heart-healthy fats than one can find in the highly nutrient-dense chia or flaxseed serving when compared in terms of nutritional content. Hemp is a good source of magnesium, contributing to almost 0.007 ounces or around 50 percent of daily magnesium needs. Hemp hearts are good sources of zinc, yielding 0.0001 ounces per serving or up to 20 percent of the daily required zinc.
What Are the Health Benefits of Hemp Hearts?
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Bone-Boosting and Anti-Diabetic: Hemp hearts, rich in magnesium, not only prevent the individual's risk of developing osteoporosis (bones weaken due to decreased density and mass), as magnesium is essential for bone metabolism and immunity but also aid metabolically in reducing insulin resistance in the body. Therefore, hemp seeds are considered beneficial for diabetics.
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Cardioprotective: As hemp is a rich source of polyunsaturated and monounsaturated fats, it is known to exert a cardioprotective effect. According to nutrition evidence, the intake of omega-3 to omega-6 fatty acids is deemed heart-healthy and recognized to prevent the risk of developing cardiovascular disease.
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Plant-Based Protein Source: A single serving of three tablespoons yields almost 0.334 ounces of plant-based protein, nearly double that of flax or chia seeds, which each provides around 0.176 ounces of protein. This high plant-based protein content makes hemp hearts and seeds common ingredients in protein bars and plant-based protein powders. As hemp seeds comprise almost all nine essential amino acids, and are good dietary sources for essential protein metabolism, contributing to muscle building, bone strength, and immunity. Plant-based proteins are also more easily digested than animal sources of dietary protein, according to current nutrition research.
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Relief from Digestive Distress or Constipation: The essential dietary fiber in hemp hearts is useful in increasing stool frequency and adding bulk to stools, preventing digestive distress or issues like constipation. Current research is being performed on the use of hemp seed capsules in animal models for relieving digestive distress.
What Are the Optimal Ways to Utilize Hemp Hearts?
Hemp hearts are versatile ingredients that can be used in a wide range of sweet or savory dishes, thanks to their tiny, crunchy, creamy consistency and nutty flavor. Hemp milk is a popular addition to smoothies when combined with other nutritious ingredients such as avocado, bananas, oats, or peanut butter. Additionally, people can use hemp milk for lattes or incorporate hemp seeds into pie crusts.
Enhance pie crust by easily incorporating or tossing in hemp seeds. Add hemp seeds to pesto for an extra boost. Create a citrusy fresh salad dressing using heart-healthy hemp oil. A popular dressing involves mixing hemp oil with a dash of lemon juice, lemon zest, salt, pepper, and minced garlic, creating a flavorful addition to a salad. Incorporate hemp seeds into granola or make homemade healthy granola using hemp. Enjoy hemp hearts between meals, similar to its seed counterparts like chia or flax seeds.
Conclusion
Hemp is a complete protein source with nine essential amino acids necessary for protein metabolism acquired through the diet. Additionally, hemp hearts are rich in magnesium and contain omega-3 and omega-6 fatty acids, which can be beneficial in enhancing bone, heart, and muscle metabolism in the body. Furthermore, the combination of essential amino acids and nutrient-rich fatty acids in hemp makes it a wholesome dietary choice for overall health and well-being.
