Why should you eat hemp? The nutritionist explains it to us
Hemp is a precious food for the diet, particularly for those suffering from cardiovascular problems: here’s how to eat more of it.
Different types of textile, food, cosmetic and pharmaceutical products can be obtained from hemp. The use of hemp-based products is still viewed today with a certain distrust and this is mainly due to the association of hemp and drugs. In reality, the law clarifies which varieties can be used and specifies which THC concentrations must be respected in the plant and in foods. In the food sector, the use of hemp-based products is therefore safe from a toxicological point of view. The hemp fruit is actually not a true seed but, an achene, a small peanut covered by a hard covering. The whole hemp seed is composed approximately of: 20-25% proteins, 20-30% carbohydrates (of which approximately 22% fibre), 25-35% fatty acids, mainly polyunsaturated.
Composition and properties
Hemp fruit has a high content of vitamins A, C and E, β-carotene and minerals, in particular phosphorus, potassium, magnesium, sulfur, calcium and a small amount of iron and zinc . As regards the protein content, the proteins present are of medium-high biological value since they are made up of the 8 essential amino acids for protein synthesis, which our body cannot synthesize on its own, but which must be ingested through food.
As regards the lipid part, hemp seeds contain omega 6 and omega 3 fatty acids in an optimal ratio of 3:1 and, thanks to this characteristic, flour (but above all hemp oil) is considered a preventive food against many cardiovascular diseases with metabolic etiopathogenesis. In fact, the properties of hemp seeds are mainly due to the high presence of polyunsaturated acids which make them precious for fighting and preventing various disorders including arteriosclerosis, cardiovascular disorders, cholesterol, arthrosis, and for regularizing the intestine thanks to its fiber content.
How to introduce hemp into your diet
Let’s therefore analyze how hemp can be used in nutrition. In this article we have seen all the hemp-based foods.
Hemp seeds
Hemp seeds have a very balanced composition, in terms of macronutrients. Their proteins represent an excellent alternative as a source of good quality protein, which is why they are recommended especially in vegetarian and vegan diets. The seeds could be used added to cold dishes such as salads, granola and fruit salads . From the seeds it is then possible to obtain various by-products such as flour, oil, milk and cheese.
Hemp flour
Hemp flour is a balanced food in its composition. Being naturally gluten-free, it can be recommended for people with celiac disease. Flour can be used for the preparation of numerous foods ranging from pasta, bread, breadsticks, pizzas to breakfast products .
Hemp oil
Hemp oil represents an important source of polyunsaturated fatty acids and in particular linoleic acid and alpha-linolenic acid, defined as essential fatty acids. Furthermore, hemp seed oil has an omega 6 omega 3 ratio which is very close to the optimal ratio indicated by the EFSA. The consumption of hemp seed oil is important to achieve a correct daily intake of omega 3. The oil can be used both as a condiment for vegetables and for first and second courses . The taste vaguely resembles that of hazelnut and it is an oil particularly subject to rancidity, therefore it must be stored in the refrigerator.
Hemp milk
Hemp milk is a vegetable drink made by mixing and filtering hemp seeds with water. It is one of many alternatives to traditional animal-based milk and has gained popularity among those following vegetarian, vegan diets or looking for lactose-free options. It can be used to replace traditional milk in sweet and savory recipes.
Conclusions
As we have seen, hemp is a versatile plant that offers a series of nutritional benefits. As always, however, it is advisable to consult a health professional or nutritionist to determine whether hemp foods are a suitable choice for your individual nutritional needs.
