Finding a quick, high-protein breakfast solution can be challenging. While a hearty serving of breakfast meats is an option, it tends to be expensive, time-consuming, and messy to clean up. For vegetarians, eggs are often the go-to, but for vegans, or those simply seeking an easy breakfast, the choices seem limited. Enter hemp hearts—an innovative and nutritious alternative that’s taking the breakfast scene by storm.
What Are Hemp Hearts?
Hemp hearts, the shelled seeds of the cannabis sativa plant, are gaining popularity in the United States for their high protein content and ease of use. Despite sharing the same plant family as marijuana, hemp hearts do not contain THC or CBD, the active ingredients responsible for marijuana’s psychoactive effects. According to the U.S. Food and Drug Administration (FDA), hemp seeds are “Generally Recognized as Safe,” containing only trace amounts of THC that do not produce any psychoactive effects.
The association with marijuana has delayed the widespread availability of hemp seeds in the U.S., despite their long history of consumption. Hemp was widely used in the early 1900s for industrial purposes and as animal feed. However, the 1937 Marijuana Tax Act severely restricted hemp production, which remained outlawed until the 2018 Farm Bill legalized its cultivation. Hemp seeds began appearing in stores in 2019, marking the beginning of a new chapter for this versatile food.
Nutritional Benefits of Hemp Hearts
Hemp hearts are more than just a convenient protein source. A single serving (about 3 tablespoons) offers nearly 10 grams of protein—more than 1.5 times the protein found in eggs. What’s more, hemp hearts are a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes them an ideal addition to any meal, enhancing its protein content.
In addition to their protein benefits, hemp hearts are a rich source of antioxidants and a balanced ratio of omega-3 and omega-6 fatty acids. These nutrients contribute to a range of health benefits, including improving skin health, reducing hair loss, lowering blood pressure, and aiding in cardiovascular health. The presence of gamma-linolenic acid (GLA) has been linked to alleviating symptoms of premenstrual syndrome (PMS) and menopause, such as breast tenderness, by modulating the effects of prolactin.
Hemp hearts, when consumed in their shelled form, contain less fiber compared to hemp seeds in their unprocessed form. However, shelled hemp hearts still offer significant health benefits, including high fiber content in their unshelled form, which aids in digestion, promotes bowel health, and helps manage blood sugar levels, particularly beneficial for those with diabetes.
How to Incorporate Hemp Hearts Into Your Diet
While adding hemp hearts to your meals is easy, there are a few precautions to consider. Some studies suggest that hemp seeds may interact with certain medications, such as blood thinners or those used for atrial fibrillation, and may also intensify the effects of diuretics. If you’re on these medications, it’s advisable to consult with a healthcare provider before adding hemp hearts to your diet. Additionally, due to their high fiber content, it’s best to start with a small amount to assess tolerance before increasing consumption.
Once you’re sure hemp hearts are right for you, their versatility in meals is unmatched. Hemp hearts can be mixed into smoothies, sprinkled on top of yogurt, oatmeal, or salads, or even added to baked goods and soups. For those looking for a DIY project, hemp heart milk can be made at home as an alternative to traditional dairy or nut-based milks.
Where to Buy Hemp Hearts
Hemp hearts are becoming increasingly available at mainstream retailers. While you once had to visit specialty stores or organic markets like Whole Foods, you can now find hemp hearts at major grocery chains, including Walmart, Costco, and online platforms like Amazon. Popular brands like Manitoba Harvest are commonly stocked.
When purchasing hemp hearts, be sure to store them properly to maintain their freshness. Keep them in a cool, dry, dark place, and they should last for six months to a year if refrigerated. Over time, hemp hearts may develop a bitter taste if they spoil due to the natural oils in the seeds. To avoid waste, it’s recommended to start with smaller quantities, especially if you’re new to using hemp hearts.
Conclusion
Hemp hearts are a nutrient-dense, easy-to-use, and versatile addition to your diet. With their high protein content, essential fatty acids, and a range of health benefits, they’re a great choice for anyone looking to boost their nutrition in a quick and simple way. Whether you’re vegan, vegetarian, or simply searching for a healthier breakfast option, hemp hearts provide a valuable and delicious solution.