Health Benefits and Side Effects of Hemp Seeds

Hemp seeds, also known as hemp hearts in their hulled form, are a trendy health food that's actually been around for centuries. Whether you sprinkle them, stir them, or eat them straight, hemp seeds (which are technically nuts) have powerful properties.

While hemp is typically associated with marijuana, hemp seeds won’t get you high. Rather, they can help get you healthy. Like other plant foods, they have many nutritional benefits, but there are also a few hemp seed side effects to watch out for.

What Are Hemp Seeds?

Hemp seeds come from the Cannabis sativa L. plant. But while it's related to the marijuana plant, this variety is grown for industrial and nutritional uses. The seeds of the Cannabis sativa L. plant have extremely low levels of tetrahydrocannabinol, or THC, so they don't have the psychoactive effects of recreational marijuana, according to Cleveland Clinic.

Hemp seeds have a nutty flavor and are slightly sweet. Though technically a nut, hemp seeds are not tree nuts so they can be consumed safely by those with peanut allergies.

According to research, hemp seeds have been used both as food and medicine in China for at least 3,000 years. Over the centuries, hemp was introduced to other parts of the world, including Europe and North and South America.

It’s a versatile plant that’s been used for textiles, paper, and building materials. In addition to food, hemp seeds produce an oil, which can be found in supplements, cosmetics, and skincare products.

Today hemp seeds have been rediscovered as a powerful source of nutrients and phytochemicals that have health-promoting benefits.

Hemp Seeds Nutrition

Hemp seeds are packed with protein, healthy fats, fiber, and numerous vitamins and minerals.

According to the U.S. Department of Agriculture, a 3-tablespoon serving of hemp seeds provides:

• 166 calories
• 9.5 grams (g) of protein
• 15 g of healthy omega-rich fats
• 1.2 g of fiber
• 3 g of carbs

Hemp seeds' nutrition profile also includes magnesium, phosphorus, iron, zinc, and calcium. In addition, they have been identified as a source of various antioxidants, including polyphenols, flavonoids, and flavanols.

The Protein in Hemp Seeds

Hemp seeds are rich in protein, and unlike many other plant foods, they contain all nine of the essential amino acids. This means they're considered a nutritionally complete protein source, according to Cleveland Clinic. In addition to their excellent amino acid profile, another bonus is that the protein in hemp seeds is easy for most people to digest, according to research.

The 10 g of protein in a 3-tablespoon serving of hemp seeds is more than you’d get from an egg and about the same amount as a half cup of lentils, according to the U.S. Department of Agriculture. Because protein takes longer to digest than other nutrients, it can keep you feeling fuller longer, which can be helpful if you’re trying to lose weight, according to Cleveland Clinic.

Hemp seeds are an especially easy way to boost the protein content of your meal because they pack a lot of protein into a small serving. Try sprinkling them on cereal, yogurt, or a salad as a delicious and nutty garnish.

The Fats in Hemp Seeds

Most of the calories in hemp seeds come from fat, but it's the good-for-you unsaturated kind. Hemp seeds are rich in essential fatty acids, or fats that you must eat because your body can't make them. These include linoleic acid, which is an omega-6 fatty acid, and alpha-linolenic acid, an omega-3 fatty acid. Hemp seeds also contain a rarer type of omega-6 fat called gamma-linolenic acid, which has anti-inflammatory properties, according to Cleveland Clinic.

Because they are high in fat, hemp seeds can also be high in calories, at 166 per 3-tablespoon serving. Even though they're healthy calories, they can add up quickly if you overdo it.

Hemp Seed Side Effects

While most people can enjoy hemp seeds without worry, according to Cleveland Clinic, consuming large amounts of hemp seeds at once may lead to gastrointestinal symptoms like abdominal pain, gas, and diarrhea. This is more likely if you eat shelled hemp seeds, which contain more fiber. If you experience digestive issues after eating hemp seeds, try eating less (such as 1 tablespoon per day) and gradually increase the amount.

Hemp seeds may also interact with some medications, including blood thinners and diuretics, so speak with your doctor before adding hemp seeds to your meals if you’re taking one of these drugs.

Risk of Hemp Seed Allergy

It's not very common to have a hemp seed allergy, but it certainly is possible. Research has documented cases of hemp seed allergies, including instances of anaphylaxis, a severe allergic reaction, after eating the seeds.

If you have a hemp seed allergy, be aware that they may be used in commercially baked products like bread, cereals, crackers, and snack bars, so always read food labels carefully.

Ways to Incorporate Hemp Seeds Into Your Diet

There are a variety of creative ways to add hemp seeds to your meals, including the following tips, according to Cleveland Clinic:

• Bake hemp seeds into breads and treats like muffins or cookies
• Coat meats with crushed hemp seeds as an alternative to bread crumbs
• Sprinkle over granola, cereal, yogurt, soups, and salads
• Mix into smoothies
• Add hemp seeds into burgers or casseroles

If you have any questions about whether hemps seeds are a healthy choice for you, talk to your doctor or a registered dietitian.