Hemp Protein: Nutritional Facts, Health Advantages, and Other Insights
Hemp protein is making waves in the world of plant-based proteins, offering a compelling alternative to traditional sources like whey and soy. This versatile protein source boasts a complete amino acid profile and a strong nutritional profile that sets it apart from its counterparts.
Hemp protein is a complete protein, containing all nine essential amino acids. With protein content ranging from about 21–33% by weight, a 3-tablespoon serving provides roughly 10 grams of protein—more than an egg and roughly twice that of chia or flax seeds.
Compared to whey and soy, hemp protein stands out for its high levels of arginine, nearly double that found in whey and soy proteins. This amino acid supports cardiovascular health by aiding nitric oxide production and vasodilation. Additionally, hemp protein offers a balanced and healthful profile of essential fatty acids, particularly omega-3 alpha-linolenic acid (ALA) and omega-6 gamma-linolenic acid (GLA), in an ideal ratio around 3:1. These fatty acids contribute to anti-inflammatory effects and heart and brain health benefits.
Hemp protein also boasts a higher fiber content, most of which is insoluble fiber, supporting gut health and digestion. Unlike whey, which contains no dietary fiber, hemp is rich in micronutrients such as magnesium, zinc, iron, calcium, B vitamins, antioxidants, and plant compounds with antioxidant properties. These offer benefits for mood, sleep, immune function, and overall wellness.
While whey protein is prized for its fast absorption and muscle recovery, hemp protein's healthy fat content can slow digestion, providing more stable energy release over time. Soy protein, another complete plant protein, is high quality but may cause allergies in some individuals and has a different fatty acid and fiber profile compared to hemp.
A 100g serving of whey protein contains around 39% protein and 387 calories, while a 100g serving of soy protein contains around 67% protein and 385 calories. Hemp protein, on the other hand, contains around 88% protein and 335 calories per 100g.
It's important to note that over-consumption of dietary protein can adversely affect metabolism and gut health. Hemp and soy proteins are complete protein sources, but whey protein is an allergen, and people who are sensitive or allergic to dairy may need to avoid it. Soy allergies are relatively common. Hemp, however, is typically not considered an allergen.
For those who don't enjoy the taste of hemp protein, there are numerous ways to consume hemp seeds, such as adding them to meals, baked goods, or even making hemp milk. A 31g serving of hemp protein contains around 5 grams of dietary fiber.
The polyunsaturated fatty acids in hemp protein include linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Hemp protein also contains more sulfur-containing amino acids than soy protein and milk protein casein.
Protein powders may contain added ingredients like sugar or sodium to improve their taste. It's essential to carefully read nutritional labels to avoid these additives. Hemp protein is suitable for vegetarians and vegans, unlike whey protein.
Hemp seeds are a source of plant-based protein, and hemp comes from the same species as the cannabis plant. However, hemp contains only traces of tetrahydrocannabinol (THC), unlike cannabis, making it safe for consumption. A 31 gram serving of hemp protein powder contains 12 grams of protein and 120 calories, making it a nutritious and convenient addition to any diet.
In summary, hemp protein offers a complete amino acid profile with unique cardiovascular benefits, a balanced Omega-3 to-6 fatty acid ratio, beneficial fiber, and important minerals and antioxidants absent or lower in whey and soy. This makes hemp an excellent choice, especially for those seeking plant-based, heart-healthy, fiber-rich protein sources.
- Hemp protein's complete amino acid profile, high levels of arginine, and balanced essential fatty acids make it a compelling alternative to traditional protein sources like whey and soy in the realm of plant-based proteins.
- A serving of hemp protein provides more protein than an egg and twice that of chia or flax seeds, with protein content ranging from about 21–33% by weight.
- Hemp protein's fiber content is higher than whey, aiding gut health and digestion, and it is rich in micronutrients such as magnesium, zinc, iron, calcium, B vitamins, antioxidants, and plant compounds with antioxidant properties.
- Unlike whey, hemp protein provides stable energy release over time due to its healthy fat content, and soy protein, although high quality, may cause allergies and has a different fatty acid and fiber profile compared to hemp.
- For individuals who don't enjoy the taste of hemp protein, there are various ways to consume hemp seeds or make hemp milk, and a 31g serving of hemp protein contains around 5 grams of dietary fiber.
- Hemp protein is suitable for vegetarians and vegans, as it is plant-based and not an allergen like whey, making it a versatile and nutritious addition to any diet and lifestyle focused on food-and-drink and healthy-cooking, contributing to overall health-and-wellness, fitness-and-exercise, and nutrition.
