Because of concerns about the environment and animal welfare, more people are diversifying their diet by choosing sources of plant-based protein. Yes, plants can be a good source of protein, although many lack one or more essential amino acids that your body needs and can’t make. However, by eating a variety of plant-based protein sources, you can get all the essential amino acids your body needs.
One type of plant-based protein source that’s growing in popularity is hemp seeds. Although hemp seeds come from the same plant as cannabis that people smoke, it contains only minute quantities of THC, the component of marijuana that causes smokers to get the infamous “high.” In fact, hemp seeds are tiny, nutrient-dense seeds with a nutty flavor and lack the psychoactive properties of the marijuana plant. Many people add them to smoothies, porridge, or even salads for extra crunch, fiber, and nutrients.
What’s so nutritious about hemp and hemp seeds? The tiny seed is one of the best plant-based sources of short-chain omega-3 fatty acids, also known as alpha-linolenic acid or ALA. Hemp seeds are also a good source of vitamin E, calcium, potassium, zinc, iron, and magnesium and a substantial source of macronutrients. In fact, hemp seeds clock in at around 23% protein, 25% carbohydrates, and 27% fat, including omega-3 and other essential fatty acids. The seeds are also composed of 15% insoluble fiber.
What about the protein in hemp? If you exercise, aerobic or strength training, your body needs more amino acids from protein for repair and to keep you out of a catabolic state. Plus, studies suggest that people over the age of 60 may need more protein since they have some degree of anabolic resistance, meaning their muscles are less responsive to anabolic signals that tell them to repair and grow. Are hemp seeds a good way to meet your body’s protein requirements?
The Amino Acid Content of Hemp Seeds
Two tablespoons of hemp seeds supply around 7 grams of protein and about 23% of the macronutrient content of hemp seeds come from protein. That’s substantial! In addition, hemp seeds contain all the essential amino acids that you must get from diet. Most plants do not. Exceptions are soy-based foods and quinoa. The protein profile of hemp means you can get all the essential amino acids your body requires from hemp seeds. The protein in hemp is also easy to digest. It contains substantial quantities of cysteine and methionine, but it’s low in the amino acid leucine. As you’ll see, this is a drawback if you’re serious about building muscle.
Why is a low leucine content important? Leucine is the orchestrator of muscle protein synthesis. Its job is to turn on the synthetic machinery inside cells that builds new proteins. You may have heard of bodybuilders taking branched-chain amino acids to help their muscles grow. Leucine is one of the three branched-chain amino acids that bodybuilders add to their smoothies. The others are isoleucine and leucine. If you eat a meal that contains hemp as the primary protein source, you don’t send as strong of a signal to your muscles to build new muscle proteins. Other plant-based protein sources are also low in leucine. For example, hemp is around 5.1% leucine while milk is 9% leucine and muscle meat is 7.6%. Therefore, this is one disadvantage to consuming hemp seeds as a protein source after a workout. The lower leucine content won’t jumpstart muscle protein synthesis as effectively as dairy or meat.
Hemp seeds are also low in another essential amino acid called lysine. With a lysine content of only 2.8%, it falls below pea protein at 5.9% and soy at 4.6%. Most animal-based proteins are around 7.5% lysine. However, hemp seeds contain large quantities of arginine, an amino acid that increases the production of nitric oxide by cells in the inner lining of blood vessels. Nitric oxide relaxes blood vessels and lower blood pressure. Some studies also show that arginine has anti-inflammatory benefits. Therefore, arginine may promote heart and blood vessel health. Some research also suggests arginine may boost muscle endurance and power performance by increasing blood flow to working muscles.
Other Benefits of Hemp
Unshelled hemp seeds are high in fiber and contain plant-based omega-3s and are a significant source of magnesium. In fact, two tablespoons of hemp seeds supply almost half the day’s recommended magnesium intake. Hemp also contains phytosterols that may help lower cholesterol. You can add hemp seeds to your hot cereal in the morning and sprinkle the seeds on salads for extra crunch. If you bake, add these crunchy seeds to muffins and other baked goods for extra protein and fiber. How about stirring hemp seeds and berries into yogurt for a quick, high-protein snack?
The Bottom Line
Hemp is a good source of plant-based protein and one that contains all the essential amino acids. However, hemp is low in certain amino acids, including lysine. As mentioned, it’s also lacking in leucine, an amino acid that plays a key role in turning on muscle protein synthesis. If you strength train and consume both animal and plant-based foods, consume a leucine-rich food after a workout, so your muscles get more of this amino acid to aid in muscle repair. Overall, add a variety of proteins to your plate. Plant-based protein offers fiber that you won’t get from meat and dairy. Studies show that most people only consume about half of the recommended amount of fiber daily. Unshelled hemp seeds in your morning oatmeal add an extra dose of fiber. Most of us can use that! Enjoy the benefits hemp seeds offer and include them in your diet along with other sources of protein
References:
· Nutrition. 2005 Feb;21(2):125-30.
· J Nutr. 2015 Sep;145(9):1981-91. doi: 10.3945/jn.114.204305. Epub 2015 Jul 29.
· Amino Acids. December 2018, Volume 50, Issue 12, pp 1685–1695.
· Amino Acids. 2018; 50(12): 1685–1695. Published online 2018 Aug 30. doi: 10.1007/s00726-018-2640-5.
· J Nutr. 2015 Sep;145(9):1981-91. doi: 10.3945/jn.114.204305. Epub 2015 Jul 29.
· Medical News Today. “What Are the Health Benefits of Hemp?”
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