Hemp seeds are actually nuts although they are considered in seeds. These seeds are highly nutritious and provide numerous health benefits.
But are hemp seeds keto? Can you add this nutrious seed to your low carb diet plan? Yes, hemp seeds are keto approved with 2.6 grams of carbs against 3 tbsp serving.
Are Hemp Seeds Low in Carbs?
A maximum of 3 tbsp of hemp seeds is added in recipes. This 3 tbsp or 30 grams of hemp seeds contains only 2.6 grams of carbs.
It also contains 1.2 grams of dietary fiber. After deduction of the dietary fiber, the net carbs of hemp seeds come down to 1.4 grams.
That’s why hemp seeds are low in both total carbs and net carbs.
Are Hemp Seeds Good for Keto Diet?
To stay in ketosis a keto dieter should consume 30 grams of net carbs per day. The very little amount of net carbs of hemp seeds are perfect to maintain this level.
Moreover, the keto diet asks to consume high fat foods. With more than 14 grams of fat against 3 tbsp serving, hemp seed fulfill this condition also.
Because of this low carb and high fat combination hemp seeds are good for the keto diet. Moreover, hemp seeds are considered among the best keto nuts and seeds.
What Are The Benefits of Hemp Seeds?
Hemp seeds are a rich source of both macronutrients and micronutrients. It is full of vitamins, minerals, and antioxidants.
The daily intake of a serving portion of whole hempseed or 30 grams can contribute to satisfying up to 14% for women and 12% for men for the vitamin E AI (1).
Let’s check what health benefits are acquired with regular consumption of ketogenic hemp seeds.
Rich source of unsaturated fats
Hemp seeds contain a very high portion of unsaturated fats like polyunsaturated and monounsaturated fatty acids. Studies have shown that polyunsaturated fatty acids(PUFAs) can be able to replace saturated fats to reduce coronary heart disease(CHD) risk (2).
Moreover, consumption of dietary unsaturated fat can be able to reverse cholesterol transport by increasing HDL metabolic pathways involving apoE (3).
The hemp seeds contain omega 3 and omega 6 fatty acids also. Both of these unsaturated fatty acids are beneficial for maintaining a healthy life.
Omega-3 fatty acids act as cardioprotective and improve cardiac outcomes. This healthy unsaturated fatty acid has beneficial effects on (4)
- Arrhythmias
- Atherosclerosis
- Inflammation
- Thrombosis
- Endothelial function
- Blood pressure and triglycerides
Like omega 3 fatty acids, the linoleic acid or an omega 6 fatty acid component of hemp seeds provides a few health benefits.
According to studies, increased dietary intake of linoleic acid is able to reduce the risk of cardiovascular diseases especially coronary artery diseases. It is also associated with long-term glycaemic control and insulin resistance (5).
Contains a high amount of vitamins, minerals, and antioxidants
Hemp seeds are a nutrient powerhouse of micronutrients. It contains almost all types of vitamins like vitamin C, B1, B2, B3, B6, A, E, and folate.
Moreover, healthy minerals like calcium, iron, copper, zinc, magnesium, phosphorus, and potassium are also present in hemp seeds.
Among these micronutrients vitamins A, C, E, copper, and zinc are well-known antioxidants. These nutrients provide numerous health benefits.
The most important health benefits of hemp seeds from these nutrients are:
High dietary magnesium intake is inversely associated with (6)
- Type 2 diabetes insulin resistance
- Hyperglycemia
- Dyslipidemia
- High blood pressure or hypertension
- Inflammation
- Cardiovascular diseases
- Stroke
Vitamin C, E, beta-carotene, zinc, and copper combination of hemp seeds are beneficial for eye health. These components are able to reduce the risk of late-stage AMD (age-related macular degeneration (7).
The zinc mineral of hemp seeds can aid in the reduction of fertility problems and skin diseases. According to studies zinc consumption may prevent and treat skin diseases like (8, 9)
- Acrodermatitis enteropathica,
- Atopic dermatitis
- Diaper dermatitis
Also, adequate zinc is needed for men’s health especially (10)
- Germination
- Normal sperm function
- Fertilization
The vitamin A antioxidant has benefits over skin allergy, acne, and psoriasis. Moreover, a high intake of vitamin A reduces the risk of ovarian cancer and wrinkles (11, 12,13).
Vitamin C is well known for its benefits over the skin. However, it has other benefits also. The most important skin advantages of vitamin C are (14, 15, 16, 17)
- UV damage protection
- Wrinkle reduction
- Skin hydration, healing, and black spot reduction
- Toxin removal from skin
- Protection of body from free radicals
- Reduction of the risk of Scurvy or gum bleeding
- Slowing down breast cancer cell growth
- Immunity boosting
The calcium component of hemp seeds can reduce bone and tooth related problems and strengthen them. Also, calcium can be used to reduce high blood pressure in pregnant women (18).
Additional benefits of hemp seeds
Hemp seeds contain a high amount of dietary fiber and proteins. Moreover, it is low in carbs. All of these factors promote a healthy lifestyle.
According to studies fiber rich foods are able to reduce (19, 20, 21, 22, 23, 24)
- Occurrence of gallstones
- Obesity
- Constipation
- Colon cancer
- Total cholesterol, LDL cholesterol, and diastolic blood pressure
- HbA1c percentage and fasting glucose concentration for type 2 diabetics
Also, carbohydrate-restricted foods can reduce body weight and, improve glycemic control in patients with type 2 diabetes (25).
Protein imbalance promotes stunting, anemia, physical weakness, vascular dysfunction, edema, and impaired immunity (26). Regular consumption of protein-rich hemp seeds may be able to reduce the risk of these disorders.
Are Hemp Seeds Good for Weight Loss?
Hemp seeds are a great source of dietary fiber and vitamin A. Both of these nutrients promote weight loss (27, 28).
However, hemp seeds are high in fats and calories which are related to weight gain or obesity. That’s why hemp seeds may not be good for weight loss.
If you are looking for a reduction in weight, you should avoid hemp seeds.
What Are The Risks of Hemp Seeds?
As hemp seeds are full of nutrients, surplus consumption of this keto friendly seed may cause health disorders.
Excess consumption of hemp seed may cause the following health problems.
High consumption of hemp seeds may cause protein overload. Protein overload may result in digestive, renal, and vascular abnormalities (29).
The vitamin c component causes some common disorders during too much intake. These are (30)
- Headaches
- Nausea and vomiting
- Dizziness
- Kidney stones
- Raise blood sugar levels for diabetics
Hemp Seeds Nutrition
Hemp seeds maintain a good balance between macronutrients and micronutrients. It contains all healthy and beneficial nutrients.
A standard intake of 3 tbsp or 30 grams of hemp seed contains (31)
- Calories: 166
- Fat: 14.6 g
- Fiber: 1.2 g
- Protein: 9.48 g
- Carbs: 2.6 g
- Sugar: 0.45 g
How to Eat Hemp Seeds
Hemp seeds can be eaten both raw and roasted. Moreover, you can toast the hemp seeds to make them crunchy and tasty.
Hemp seeds are used in several low carb dishes. All of these recipes are healthy and full of nutrients.
Some well known and popular hemp seed dishes are
- Strawberry, hempseed, and avocado mixture with garlic salt
- Hempseed, almond, watermelon smoothie (low carb)
- Roasted hemp seeds and chia seeds with mayo topped
Do you soak hemp seeds before eating?
Yes, you can eat soaked hemp seeds also. There is common confusion among people about hemp seed intake.
What to use soaked, toasted, roasted, or raw hemp seeds. Well, all of these variations are safe to eat and nutritious.
How To Store Hemp Seeds
A proper storage formula of hemp seeds extends their lifespan to almost one year. You should follow the below given 2 step formula for hempseed preservation.
- Put the hemp seeds in an airtight container
- Place the container in the freezer
Some people ask “should hemp seeds be refrigerated”? The answer is yes as hemp seeds lifespan extends at lower temperatures.
