Imagine standing in your kitchen, staring down another shaker cup full of chalky protein powder or trying to choke down dry chia seeds just to hit your fiber goals. We’ve all been there, hunting for a quick nutrition shortcut that doesn’t taste like pulverized cardboard or require a culinary degree to prep. Then you discover hemp.
And if your first thought is to double-check whether this stuff is even legal, you are not alone. Hemp spent decades trapped in a bizarre legal gray zone, but in reality, it is just a nutty, low-maintenance superfood sitting on your grocery shelf. This often-misunderstood plant is accessible, affordable, and incredibly good for you.
Here’s more about hemp’s backstory, plus ways to make this nutrient-rich plant a more substantial part of your wellness routine. And while it’s an almost euphoric feeling to take in all those extra nutrients—no, hemp will not make you high.
What is Hemp?
Hemp is a form of the cannabis sativa plant and has been grown throughout the world for centuries. Products of this incredibly fast-growing plant have been used for textiles, rope, sails, clothing, footwear, and yes, even food.
Hemp seeds have an outer (edible and very crunchy) shell that can be removed to reveal a small, soft, and pleasantly chewy hemp “heart.” Hemp hearts have a mild, toasted, and slightly sweet flavor. That outer shell is where you will find ample amounts of insoluble fiber to help promote digestion. Whole hemp seeds are often ground into powders that are plentiful in both protein and fiber.
Hemp oil is extracted from whole seeds and can be used for culinary as well as topical purposes. It has a distinctive earthy flavor with subtle grassy notes. Hemp milk is made from hemp seeds that have been combined with water, blended, and strained. It has a creamy texture and a hint of that nutty flavor.
The nutrition profile of hemp hearts is impressive. Three tablespoons (30 grams) of hemp hearts contain 180 calories, 15 grams of fat, 1 gram of each carbs and fiber and 10 grams of protein. This portion of hemp also includes 20 percent of the daily recommendation for iron, 45% of daily magnesium, and a slew of B vitamins. Hemp is rich in polyunsaturated fats, particularly omega-3 and omega-6 fatty acids that are coveted for their impacts on inflammation, circulation, and cellular health. The protein composition of hemp is also special; unlike most other plant-based proteins, hemp contains all nine essential amino acids, like soy and quinoa.
Hemp is also rich in polyphenols–plant-based compounds with antioxidant properties that fight inflammation and protect healthy cells throughout the body.
Key Health Benefits of Hemp
Hemp is a nutrient powerhouse. Increasing intake of this fiber-rich plant-based protein is not only beneficial for gut health, but since it contains all 9 essential amino acids, it also has the potential to benefit muscle health in a similar fashion to animal-based sources. The micronutrients in hemp, including magnesium, potassium, and calcium, also benefit muscle performance and maintenance of lean body mass.
Hemp is also low in saturated fat and rich in heart-healthy, polyunsaturated fats. This nutritional profile, coupled with its polyphenol content and plentiful load of micronutrients, may help in the prevention of cardiovascular disease. Not to mention that hemp oil has been linked to improved skin and reduced dermatitis.
How to Use Hemp
With a subtle, nutty flavor, hemp hearts blend seamlessly into almost anything without hijacking the taste of your meal. You can toss a spoonful onto your morning oatmeal, cottage cheese, yogurt, PB&J, or avocado toast, or mix them straight into salads, warm soups, muffin batter, and smoothies for an instant protein bump. Just make sure to pop the bag in the fridge after opening to keep those healthy fats tasting fresh.
When you are working with hemp oil, skip the frying pan and whisk it straight into salad dressings or pestos instead. Its rich, earthy flavor is fairly pronounced, so a small drizzle goes a long way. If you prefer liquid options, hemp milk makes a remarkably creamy, dairy-free base for morning coffee, post-workout smoothies, and savory soups when you want a plant-based swap that holds up without curdling.
Related: Stanford Nutrition Scientist Says Healthy Eating Comes Down to One Simple Rule
Hemp Frequently Asked Questions
Does hemp make you high?
No, hemp foods are derived from hemp seeds, which contain little or no THC, the psychoactive component found in the leaves of some cultivars of cannabis.
Is it ok to eat hemp seeds every day?
Yes, so many good reasons to eat more hemp, and since they are so easy to add to recipes you already love, they are an effortless nutrient booster.
Which is better, chia or hemp seeds?
Hemp and chia both have redeeming nutritional qualities. They vary greatly in texture, flavor, and nutritional differences, but there is room for both in a healthy diet.
Where can I get hemp products?
Hemp hearts, oil, and milk are widely available at stores and online. Look for bagged hemp hearts from trusted brands like Bob’s Red Mill. Manitoba Harvest has an extensive line of various hemp products, including hemp hearts, hemp seed protein powder, crunchy clusters, and packets of super seed oatmeal, which are great for travel. Look for cartons of shelf-stable, flavored and unflavored hemp milk from brands like Pacific Foods at Walmart and Whole Foods Market.
