Hemp seeds have been gaining more popularity in recent years because of their numerous health benefits. Hemp is included as a highly nutritious ingredient in many natural and organic foods and beverages. Hemp seeds are considered a superfood because of their impressive nutrient profile. These little seeds are loaded with vitamins and minerals, as well as protein, fiber, and heart-healthy fats. So, can these nutritious seeds be incorporated into the paleo diet?
Hemp seeds can be a great addition on the Paleo Diet. Hemp seeds are considered paleo because researchers have found that hemp has been consumed and used since the Paleolithic era, approximately 2.5 million years ago! A few other paleo alternatives to hemp seeds include Nutiva Chia Seeds, Bob’s Red Mill Flax Seeds, and Bob’s Red Mill Pumpkin Seeds.
In this article, we will discuss what hemp seeds are, their nutritional content and benefits, as well as the nutritional information on the alternatives mentioned above. If you are ready, let’s dive in!
Contents
What Are Hemp Seeds?
Hemp seed is a simple dried fruit with a hard shell. It has a very mild, nutty flavor. Hemp seeds come from the plant, Cannibus sativa L. Although they are part of the of Cannibus family, they are not the same as the Marijuana plant. Hemp seeds are perfectly safe to eat and will not result in any psychedelic effects. This seems to be a very common misconception when it comes to hemp products.
The seed is one of the most versatile plants and is used for much more than just food. Most notably, hemp is used as a textile and has been used that way for thousands of years. Recently, it has also been seen in products like body lotions and oils. Now, it’s sold hulled and ready-to-eat as a health food too.
When it comes to eating hemp seeds, they can be consumed raw, sprouted, or in powder form. Hemp is a natural plant protein with a full amino acid profile. They are high in healthy fats, like many other seeds and nuts.
Are Hemp Seeds Healthy?
For such a tiny seed, they pack in a ton of nutrients! They are a great source of protein, fiber, and essential fatty acids. They are also a rich source of vitamins and minerals – such as iron, phosphorus, magnesium, zinc, and vitamin E.
Just 3 tablespoons of hemp seeds contain 11 grams of protein, 13 grams of fat (in-particular, heart-healthy essential omega-3 fatty acids), and 2 grams of fiber. The great thing about the protein in these seeds is that they are considered “complete” proteins. This means that they contain all of the essential amino acids. This is rare for plant proteins, as typically animal meat is the main source for complete proteins.
The omega-3 fatty acids in hemp have been shown to help with memory issues, reduce neuroinflammation, and boost metabolism. Omega-3’s are also extremely beneficial because of their role in improving cardiovascular health and can lower the risk of developing high cholesterol, hypertension, and heart disease.
The fiber in hemp seeds may improve digestion and aid in the relief of gastrointestinal issues. They work in both relieving constipating and preventing diarrhea. They may contribute to a healthy gut flora and help manage proper blood sugar levels.
These seeds are great for anyone on the Paleo Diet, the Keto diet, or eating plant-based vegan or vegetarian diets.
Is Hemp Protein Powder Paleo?
With hemp being such a great source of complete protein, it has been produced into a protein powder supplement. Protein powders are generally not considered acceptable on the Paleo diet because of the processing they go through. Hemp protein powders have been marketed as a highly digestible, superior quality plant source. However, although hemp seeds are paleo, its protein powder form is not paleo friendly. Protein powders were most definitely not consumed during Paleolithic times and are not encouraged on the paleo diet.
Nutritional Information For Hemp Seeds
Some of these brands below are hemp hearts, while others are hemp seeds. Both hemp hearts and hemp seeds are paleo and offer the same nutritional benefits. The only difference is that the hemp hearts are the inner, hulled portion of the hemp seed.
Mighty Seed – Hulled Hemp Seeds
Ingredients:
- Hulled Hemp Seed
Nutrition Facts (per 3 Tablespoons):
- Calories: 180
- Total Fat: 15g
- Saturated Fat: 1.5g
- Polyunsaturated Fat: 12g
- Monounsaturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 1g
- Fiber: 1g
- Total Sugars: 1g
- Protein: 10g
Nutiva – Raw, Organic Hempseed
Ingredients:
- Raw Organic Shelled Hemp Seeds
Nutrition Facts (per 3 Tablespoons):
- Calories: 170
- Total Fat: 14g
- Saturated Fat: 1g
- Polyunsaturated Fat: 11g
- Monounsaturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 2g
- Fiber: 1g
- Total Sugars: 1g
- Protein: 10g
Ingredients:
- Organic Hemp Seeds
Nutrition Facts (per 3 Tablespoons):
- Calories: 180
- Total Fat: 14g
- Saturated Fat: 0.5
- Polyunsaturated Fat: 12g
- Monounsaturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 2g
- Fiber: 2g
- Total Sugars: 1g
- Protein: 8g
Bob’s Red Mill – Hemp Seed Hearts
Ingredients:
- Hulled Hemp Seeds
Nutrition Facts (per 3 Tablespoons):
- Calories: 160
- Total Fat: 12g
- Saturated Fat: 1
- Polyunsaturated Fat: 9g
- Monounsaturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 3g
- Fiber: 3g
- Total Sugars: 1g
- Protein: 10g
Kirkland Signature Organic Hemp Hearts
Ingredients:
- Organic Shelled Hemp Seed
Nutrition Facts (per 3 Tablespoons):
- Calories: 180
- Total Fat: 15g
- Saturated Fat: 1.5g
- Polyunsaturated Fat: 12g
- Monounsaturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 2g
- Dietary Fiber: 1g
- Total Sugars: 1g
- Protein: 10g
Other Paleo Alternatives
Chia Seeds
Chia seeds are another great source of fiber, omega-3 fatty acids, and protein. They can be added into smoothies, yogurt, salads, and baked goods.
Nutiva – Organic Chia Seed
Ingredients:
- Raw Organic Chia seeds
Nutrition Facts (per 3 Tablespoons):
- Calories: 180
- Total Fat: 9g
- Saturated Fat: 0g
- Polyunsaturated Fat: 7.5g
- Monounsaturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 15g
- Fiber: 15g
- Total sugars: 0g
- Protein: 9g
Great Value Organic Chia Seeds
Ingredients:
- Organic Chia Seeds
Nutrition Facts (per 2 Tablespoons):
- Calories: 120
- Total Fat: 8g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 10g
- Fiber: 10g
- Total Sugars: 0g
- Protein: 4g
Flax Seeds
Flax Seeds are also high in omega-3 fatty acids and fiber. They can be purchased in its whole form or a ground version. Both forms of these flax seeds are paleo and an excellent source of nutrition.
Bob’s Red Mill – Premium Whole Flaxseed
Ingredients:
- Whole Flaxseed
Nutrition Facts (per 3 Tablespoons):
- Calories: 170
- Total Fat: 11g
- Saturated Fat: 1g
- Polyunsaturated Fat: 7g
- Monounsaturated Fat: 2.5g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 10g
- Fiber: 8g
- Total Sugars: 0g
- Protein: 6g
Bob’s Red Mill – Ground Flaxseed Meal
Ingredients:
- Whole Flaxseed
Nutrition Facts (per 2 Tablespoons):
- Calories: 70
- Total Fat: 4.5g
- Saturated Fat: 0g
- Polyunsaturated Fat: 3g
- Monounsaturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 4g
- Fiber: 3g
- Total Sugars: 0g
- Protein: 3g
Almond Meal
Almond meal is made from raw, unpeeled almonds that are ground into a mealy texture. It is considered paleo because it is not processed in any way. Almond meal can be a great alternative to hemp seeds in many baked goods and recipes.
Trader Joe’s – Just Almond Meal
Ingredients:
- Almonds
Nutrition Facts (per ¼ cup):
- Calories: 180
- Total Fat: 15g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 5g
- Fiber: 3g
- Total Sugars: 1g
- Protein: 7g
Barney – Almond Meal
Ingredients:
- Almonds
Nutrition Facts (per 1 oz):
- Calories: 160
- Total Fat: 14g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 6g
- Fiber: 3g
- Total Sugars: 1g
- Protein: 6g
Pumpkin Seeds
Pumpkin seeds are another good substitute for hemp seeds. Flavor wise, they have a slightly stronger and nuttier flavor. Just finely chop the pumpkin seeds if you want the texture to be closer to hemp seeds.
They are not a complete source of protein, but they contain almost the same amount of grams of protein per serving. They are also a good source of healthy fats and fiber. Pumpkin seeds micronutrient profile is impressive as well. They contain vitamin D, calcium, iron, potassium, folate, and magnesium.
Bob’s Red Mill – Pumpkin Seeds
Ingredients:
- Pumpkin Seeds
Nutrition Facts (per 3 Tablespoons):
- Calories: 150
- Total Fat: 11g
- Saturated Fat: 2.5g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 3g
- Fiber: 2g
- Total Sugars: 0g
- Protein: 9g
Related Questions
Are Hemp Seeds A Complete Protein?
Yes, they contain all of the essential amino acids and are a terrific protein source for vegetarians and vegans. It is very rare for a plant protein to contain all of the essential amino acids. This is what makes hemp such a great choice.
Are Hemp Seeds Keto?
Yes, hemp seeds contain very few grams of net carbohydrates per serving and are also a great source of essential fatty acids.
Are Hemp Seeds Vegan?
Hemp seeds are 100% vegan and a great addition to any plant-based diet. They are an excellent choice for vegans because they provide beneficial fats and are an excellent source of protein. They also contain Iron, which many vegans are deficient in. So, including plant-based sources of iron in the vegan diet is necessary in order to reduce the risk of anemia.
Do Hemp Seeds Contain THC?
Hemp seeds do not contain THC and will not produce psychedelic effects. That means that you won’t get high from eating them, nor are they illegal. The shells of hemp seeds contain very little traces of THC, but are still below the 0.3% threshold.