Now that we’ve entered a new year, lots of people are in the middle of their latest health and fitness journies, which often involve getting some new ingredients in their pantries.
Most people know the basics of healthy eating, like reducing processed foods, getting in enough fruits and vegetables, and more. However, there are also smaller, more complementary ingredients that can make a big difference as well. If you’re looking for a new seed to add to certain meals that’s not chia or flax seeds, there’s one in particular that has anti-inflammatory properties and can assist in weight loss when paired with a balanced meal. Read more about it and what a dietitian had to say about it below.
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The Benefits Of Adding Hemp Seeds To Meals
There are a lot of tiny, natural foods and ingredients out there that pack way more of a health pitch than you may think. Seeds, nuts, and legumes are some of them, and we're here to go over hemp seeds. If you don't know what they are, they're teeny tiny seeds that are derived from the Cannabis sativa plant, but they're totally safe to eat with no compounds often associated with the plant, like CBD or THC.
There's a good chance you've seen bags of hemp seeds at a health food store, which makes sense, as they might not be a commonly used ingredient, but they are a lot more nutritious than some people may realize. Not only are they versatile, but they're an easy way to up your fiber intake, which can support a fat loss journey and even reduce inflammation in your body.
"Hemp hearts are a great source of healthy fats, protein, and they even contain a little fiber," explains registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "About 3 tablespoons provides 10g protein, 15g fat, and 1g fiber. Their fat content is what really makes them stand out for anti-inflammatory support. While not as high in fiber as flax or chia, they contain both soluble and insoluble fiber, both of which support digestion. Hemp hearts are also a source of magnesium, iron, and zinc, which support muscle function, immune health, and overall metabolic support."
How You Can Incorporate Hemp Seeds Into Your Meals
Hemp seeds on their own aren't very appetizing to most, although they have a nice texture and slightly nutty flavor. This is why they make a great accent to many meals, and can add an extra health boost. Benson broke down some of her favorite meals to add hemp seeds to, proving that they don't just have to be thrown on top of a salad to make a difference or tasty addition.
If you want a way to spice up your morning oatmeal bowl this winter, the dietitian "loves" adding a sprinkling to hers, as it adds "an easy protein and fat boost."
"My go-to combination is traditional oats with cinnamon, blueberries, hemp hearts, chopped pecans, and half a mashed banana," she notes. "They blend right in and are easy to add in."
If you prefer yogurt bowls to oatmeal, they work well in there too, especially if you hate when yogurt is too mushy and like to add some texture to it.
"Hemp hearts mix really well into Greek yogurt and add some extra staying power to what's already a protein-rich option," says Benson. "I usually pair them with blueberries and a little granola for crunch. It's an easy way to add healthy fats without needing any prep."
Finally, for a mid-day snack, late-night sweet treat, or another breakfast option, they can be added to comfort food classics like peanut butter on toast.
"Sprinkling hemp hearts on peanut butter toast or avocado toast is another simple way to increase protein and healthy fats," Benson adds. "They add a slightly nutty flavor without overpowering anything. It's a low-effort way to make toast a little more filling."
