Hemp, a “superfood”?

In recent years, hemp has been gaining popularity, and all signs indicate that this trend will continue. It is commonly called a “superfood” and its virtues and health benefits are widely praised. Below, we will clarify the differences between hemp and cannabis, its nutritional contributions, as well as the research conducted on it so far. Finally, you will see how to incorporate it into your meals in various ways.

Hemp versus cannabis

Although hemp belongs to the same family as cannabis, it has no psychoactive effect because it contains very little delta-9-tetrahydrocannabinol (THC), the compound responsible for cannabis’s effects on the body and brain. Indeed, in Canada, hemp refers to cannabis varieties that contain less than 0.3% THC in their flowers, branches, and leaves.

The nutritional profile of hemp

Hemp seeds are richer in protein than most other seeds, such as flaxseeds or chia seeds. They also provide polyunsaturated fatty acids, like omega-3s, which are beneficial for heart health. Hemp seeds also contain fiber that contributes to satiety and can help regulate bowel transit, reduce cholesterol, and better control blood sugar. Finally, they provide various minerals such as calcium, phosphorus, magnesium, and potassium. All these minerals contribute to maintaining good bone health. Potassium, magnesium, and calcium also support proper muscle and nerve function. Magnesium is also involved in heart health and helps control blood pressure.

In terms of nutritional value, 30 mL (2 tablespoons or about 20 g) of hulled hemp seeds provide:

Studies on hemp seeds

Studies on the effects of hemp seed consumption on human health are few. Most studies have been conducted on animals, and those involving human subjects have only used hemp oil as a supplement.

In 2020, a literature review by Farinon et al. evaluated the current scientific literature regarding the nutritional and functional properties of hemp seeds, as well as their potential use as a dietary supplement to prevent and treat inflammatory and chronic diseases.

The authors explain that the functional properties of hemp seeds partly come from the presence of active compounds, notably phenolic compounds and bioactive peptides. Phenolic compounds are naturally produced by plants and help protect them against various stresses, such as UV rays. These compounds have antioxidant, anti-inflammatory, and neuroprotective properties. Bioactive peptides are short protein fragments. Studies, mainly conducted in vitro, show that they have antioxidant, antihypertensive, antiproliferative, cholesterol-lowering, anti-inflammatory, and neuroprotective properties. Research has therefore focused on the antioxidant and anti-inflammatory properties associated with hemp seeds to determine if their use as a dietary supplement could prevent certain chronic or inflammatory diseases, such as neurodegenerative and cardiovascular diseases.

For example, a study on rats observed that supplementing a normal, balanced diet with 10% whole hemp seeds for one month did not cause changes in blood lipids and inflammation. However, adding 10% whole hemp seeds to a high-fat diet showed a decrease in total cholesterol, LDL cholesterol (the “bad cholesterol”), triglycerides (a type of blood lipid), and inflammation. However, although various studies observe beneficial effects of hemp seeds on cardiovascular and neurodegenerative diseases in animals, more research is needed to determine the responsible mechanisms, as well as the type and dose of hemp required.

In humans, there is still very little research studying the effects of hemp seed supplementation and its derivatives on health. Moreover, to date, only hemp oil has been used as a supplement in these studies. A randomized controlled trial observed that a daily supplementation of 30 mL of hemp oil for 4 weeks in healthy subjects led, among other things, to a decrease in triglycerides. However, another randomized controlled trial found that daily supplementation of 2 capsules each containing 1 g of hemp oil for 12 weeks in healthy subjects did not cause significant changes in blood lipids (e.g., triglycerides, LDL cholesterol, and HDL cholesterol). Finally, a clinical trial conducted on patients with atopic dermatitis observed that consuming 30 mL of hemp oil per day for 8 weeks can reduce symptoms (e.g., dryness, itching), improve skin quality, and decrease the use of medications to treat dermatitis. In summary, the currently available studies are inconclusive and not very comparable, as they use different methods, dosages, administration modes, and durations. Furthermore, there are no studies yet on the effects of consuming whole hemp seeds in human subjects. Therefore, more studies are needed to develop research and knowledge in this area.

Uses of hemp in cooking

Hemp seeds have a mild nutty flavor and a texture similar to sunflower seeds. On the sweet side, they can be added to yogurt, cereals, smoothies ( see here the article: The Top 3 Smoothie Bowl Recipes) or oatmeal. They can even be used to make a plant-based milk. On the savory side, they can be used in salads, soups, or stir-fries, where they add crunch.

Storing hemp

Hemp seeds can be stored for up to a year in a cool, dark place. It is best to keep them refrigerated to prevent oxidation.

References

1. Farinon B, Molinari R, Costantini L, Merendino N. The seed of industrial hemp (Cannabis sativa): Nutritional Quality and Potential Functionality for Human Health and Nutrition. Nutrients. 2020 Jun 29;12(7):1935. doi: 10.3390/nu12071935. PMID: 32610691; PMCID: PMC7400098.
2. Canadian Nutrient File.
3. https://www.unlockfood.ca/fr/Articles/Produits-de-sante-naturels/Produits-de-sante-naturels-communement-utilises.aspx
4. https://www.diabete.qc.ca/fr/vivre-avec-le-diabete/alimentation/aliments-et-nutriments/graines-de-lin-de-chia-et-de-chanvre/
5. https://www.unlockfood.ca/fr/Articles/Vitamines-et-Mineraux/Sources-alimentaires-de-phosphore.aspx?aliaspath=%2fen%2fArticles%2fNutrients-(vitamins-and-minerals)%2fFood-Sources-of-Phosphorus
6. https://www.unlockfood.ca/fr/Articles/Calcium/Ce-que-vous-devez-savoir-au-sujet-du-calcium.aspx
7. https://www.unlockfood.ca/fr/Articles/Vitamines-et-Mineraux/Ce-que-vous-devez-savoir-au-sujet-du-potassium.aspx
8. https://www.canada.ca/fr/sante-canada/services/drogues-medicaments/cannabis/sujet/cannabidiol.html#a9
9. https://www.unlockfood.ca/fr/Articles/Vitamines-et-Mineraux/Ce-que-vous-devez-savoir-au-sujet-du-magnesium.aspx
10. https://www.canada.ca/fr/sante-canada/services/drogues-medicaments/cannabis/sujet.html

Article written by:

Marie-Noël Marsan, written in 2021.