Hemp Seeds And Keto: A Healthy Match?

Hemp seeds are a great addition to a keto diet. They are keto-friendly as they are high in healthy fats and have a low net carb content. For every 100 grams of hemp seeds, there are 4.67 grams of net carbs. They are also a good source of protein and omega-3 fatty acids.

Hemp seeds are keto-friendly

Hemp seeds are a fantastic source of dietary fibre, which is often lacking in low-carb diets. Fibre is essential for digestive health, maintaining healthy blood sugar levels, and promoting feelings of fullness. Additionally, hemp seeds are rich in healthy fats, specifically omega-3 and omega-6 fatty acids, which support heart health, reduce inflammation, and improve brain function.

Hemp seeds also offer a balanced macronutrient profile, with 31.56g of protein per 100g serving, providing all nine essential amino acids. They are a great source of plant-based protein, which can help promote muscle strength, recovery, and growth. The high-protein content also contributes to satiety, making it easier to stick to a balanced keto diet.

The versatility of hemp seeds makes them a valuable addition to a keto meal plan. They can be sprinkled over salads, added to smoothies or yogurt, or used in baking. Hemp seeds are also a popular substitute for oats in keto porridge, providing a thick and creamy texture.

While hemp seeds are keto-friendly, it is important to be mindful of serving sizes due to their carbohydrate content. Portion control is critical to ensure you do not exceed your daily carb limit and maintain a balanced keto diet.

They are a good source of healthy fats

Hemp seeds are an excellent source of healthy fats, making them a valuable addition to a keto diet. They are nutrient-dense whole foods, packed with healthy fats that provide clean fuel for your body while in ketosis.

Firstly, hemp seeds are rich in omega-3 and omega-6 fatty acids, which are essential fats that need to be obtained through our diet. These fatty acids support heart health, reduce inflammation, and improve brain function. The fat composition of hemp hearts includes polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs). PUFAs are essential fats that we need to obtain from food, while MUFAs play a protective role in heart health.

Secondly, hemp seeds are a good source of beneficial compounds like sterols and bioactive peptides, which offer a range of health benefits. Research suggests that these compounds may be advantageous for metabolic, cardiovascular, and cell health.

Additionally, hemp seeds contain both saturated and unsaturated fats. The presence of these fats, along with essential fatty acids, contributes to the overall nutritional richness of hemp seeds.

The healthy fats in hemp seeds are especially important for individuals on a keto diet. The ketogenic diet emphasises the consumption of healthy fats and the reduction of carbohydrates. By incorporating hemp seeds into your keto meal plan, you can be confident that you're fuelling your body with clean energy sources while also adhering to the low-carb requirements of the keto diet.

In summary, hemp seeds are a fantastic source of healthy fats, making them a valuable addition to a keto diet. Their nutritional profile, which includes omega-3s, omega-6s, and other beneficial compounds, supports overall health and aligns with the principles of a keto diet.

They are a great substitute for oats

Hemp seeds are a fantastic substitute for oats, especially if you're looking to cut down on carbs. They have a distinct nutty taste and a creamy texture, making them a great addition to your morning meals.

Hemp seeds, also known as hemp hearts when shelled, are the seeds of the Cannabis sativa plant. They are commercially used to make hemp seed oil and for direct consumption. Despite what some may believe, hemp seeds do not contain psychoactive substances like THC, which is found in some other parts of the hemp plant.

Hemp hearts are dark yellow to light green in colour and are crunchy when raw but chewy and creamy when cooked. They are a bit expensive compared to other edible seeds, but their versatility and nutritional benefits make them a valuable addition to your keto diet.

A 3-tbsp serving of hemp hearts has 1.4 g of net carbs, 14 g of fat, and 9.5 g of protein. The fat in hemp hearts is high-quality, composed mainly of polyunsaturated fatty acids (PUFAs), with 60% omega-6 fatty acids and 18% omega-3s. They are also a good source of monounsaturated fatty acids (MUFAs), which are known for their protective role in heart health.

Hemp seeds are a complete protein source, containing all nine essential amino acids. They also contain vitamins and minerals, such as vitamin E, iron, magnesium, phosphorus, zinc, and manganese.

So, how can you use hemp seeds as an oatmeal substitute? One popular option is to combine a couple of teaspoons of hemp hearts with flax meal or chia seeds and other low-carb ingredients to create a thick and creamy texture similar to regular oatmeal. You can also sprinkle them over keto bread or muffins before baking or add them to your morning smoothie for an extra dose of protein and healthy fats.

With their unique flavour, texture, and impressive nutritional profile, hemp seeds are a fantastic substitute for oats on your keto journey.

They are rich in essential amino acids

Hemp seeds are a great source of essential amino acids, which are the building blocks of proteins. They contain all nine essential amino acids, including leucine, isoleucine, valine, tryptophan, lysine, threonine, methionine, phenylalanine, and histidine. This makes them a complete protein source, which is rare for plant-based foods.

The essential amino acids in hemp seeds have a range of health benefits. For example, leucine is important for muscle growth and repair, while tryptophan is involved in the production of serotonin, the "feel-good" hormone. Additionally, lysine plays a crucial role in calcium absorption and the formation of collagen, which is essential for healthy skin, bones, and connective tissues. Methionine, another sulphur-containing amino acid, supports the production of glutathione, a powerful antioxidant that helps protect the body from damage caused by free radicals.

The digestibility of hemp seed protein is also impressive. Removing the hull increases the seed's protein digestibility, which is greater than that of grains, nuts, and legumes. This means your body can easily absorb and utilise the essential amino acids found in hemp seeds.

Hemp seeds are a fantastic way to ensure you're getting enough essential amino acids, especially if you follow a plant-based diet or struggle to get enough protein from animal sources. They are a versatile ingredient that can be sprinkled over meals, added to baked goods, or blended into smoothies to boost the nutritional profile of your meals.

They are a versatile ingredient

Hemp seeds are a versatile ingredient that can be used in a variety of keto-friendly meals. They are a great substitute for oats when cutting back on carbs. Here are some ways in which you can incorporate hemp seeds into your keto diet:

• Sprinkle them over meals: You can eat raw hemp seeds sprinkled over smoothies, yogurt, or salads. You can also sprinkle them over keto bread or muffins before baking.
• Add them to muffins or cookies: Add a handful or more of hemp seeds to muffins or cookies for extra protein and flavor. They work well as an allergy-friendly substitute for nuts.
• Use them in keto granola: Hemp seeds are a popular ingredient in keto granola. You can also make your own at home by combining hemp seeds with ingredients like chia seeds, pumpkin seeds, and butter, and baking until crispy.
• Make keto "oatmeal": One of the more popular uses of hemp seeds on keto is to use them in place of oats. Most keto hemp oatmeal recipes combine hemp seeds with flax meal or chia seeds and other low-carb ingredients to create a thick and creamy texture similar to regular oatmeal.
• Use them as a topping: Hemp seeds can be used as a topping for keto-friendly yogurt or mixed into cottage cheese for a nutrient-rich snack.
• Bake with them: Use ground hemp seeds (also known as hemp flour) in place of traditional flour for low-carb, keto-friendly bread and muffins.
• Make a savory dish: For a savory twist, use hemp seeds as a crust for chicken or fish. Blend hemp seeds with herbs and spices of your choice, coat your protein, and bake for a delightful keto-friendly meal.
• Use hemp seed oil: Hemp seed oil, known for its high omega-3 and omega-6 content, can be used as a base for keto salad dressings or for low-heat cooking.

Frequently asked questions