Many of you may know hemp as the material traditionally used to make sails and rope for ships…as a fabric for clothes…as biofuel for diesel engines…or because it comes from the same plant family as marijuana, Cannabis sativa L. But we bet that most of you don’t know hemp as an amazing source of vegetarian protein. (Don’t worry, the hemp products that we eat, such as hempseeds or milk, have no intoxicating effects.) Like soy, hemp is a complete protein, meaning that, on its own, it contains all of the essential amino acids in significant amounts and desirable ratios. For details about the benefits of hemp, our editors spoke with Ashley Koff, RD, author of Mom Energy: A Simple Plan to Live Fully Charged (Hay House) and Recipes for IBS (Fairwinds), whose work led her to an interest in hemp as a gluten-free source of quality plant protein (www.AshleyKoffRD.com).
Most of the wide variety of hemp foods available taste mildly and pleasantly nutty, a bit like sunflower seeds. Eating organic shelled hempseeds combines good nutrition, good taste and versatility. You also can buy hemp milk…hempseed oil…hemp protein powder…hemp flour…and hempseed butter. Hemp is an ingredient in many foods, such as smoothie mixes…trail mix…energy bars…and chips. It’s even available as a delicious, cholesterol- and dairy-free ice cream.
Hemp is low in carbohydrates and rich in fiber. It provides a very impressive omega-6-to-omega-3 ratio of three to one or less. Background: Omega-6 fatty acids are common in foods such as vegetable oils and processed foods. Omega-3 fatty acids are provided by fish, walnuts and flaxseeds. When we take in too much omega-6 in proportion to omega-3, inflammation-related chronic diseases, such as heart disease, can occur. Eating hemp products can help improve this ratio. Hemp also is one of the few foods whose omega-6s include gamma-linolenic acid (GLA), a fatty acid known to reduce inflammation in the body.
Note that hemp is a food, not a supplement. No specific amount can help or hurt you. Hemp also contains no known allergens—and it is uncommon for people to be allergic to hemp. This makes it the perfect dairy, soy, nut and grain alternative. Suggested brands to try: Manitoba Harvest (800-665-4367, www.ManitobaHarvest.com) and Living Harvest/Tempt (888-417-9343, www.LivingHarvest.com).
Hemp is available in several forms. Find out what hemp tastes like…looks like…and how to use it…
Hempseeds (also called hemp heart and hempseed nuts)
Appearance: Grayish-white kernels with dark green flecks. Similar in size to sesame seeds.
Amount of protein/fiber per 4 Tablespoons: 12.5 g protein, 16.8 fiber.
Taste and texture: Nutty and sweet. Soft texture is similar to sunflower seeds.
Easy uses: Sprinkle on salads, cereal, pasta, yogurt and into stir-fries.
How to use in cooking: Add to smoothies, sauces and veggie burgers. Use as coating on tofu, fish, chicken.
Hemp Protein Powder
Appearance: Beige-green powder.
Amount of protein/fiber per 2 Tablespoons: 15.5 g protein, 6 g fiber.
Taste and texture: Faintly nutty flavor with slightly bitter aftertaste.
Easy uses: Blend into smoothies.
How to use in cooking: Stir 1 Tablespoon per serving into thick soups.
Hemp Milk (preferably unsweetened)
Appearance: White to slightly beige.
Amount of protein/fiber per 1 cup: 2 g protein, no fiber.
Taste and texture: Faintly nutty taste. Like dairy milk in color and texture, although some brands are more watery.
Easy uses: Pour over cereal or drink by the glass.
How to use in cooking: Make smoothies, soups, sauces, desserts. Use in breakfast dishes such as eggs or pancakes.
Hempseed Oil
Appearance: Rich, grassy green.
Amount of protein/fiber: No protein or fiber.
Taste and texture: Nutty flavor similar to sunflower seeds. Texture like extra-virgin olive oil.
Easy uses: Drizzle on salads. Add to smoothies. Use as low-heat cooking oil only.
How to use in cooking: Make salad dressings, pesto, sauces. Can use in baking up to 330°F.
