Introduction
Hemp seeds are a popular food that has garnered attention for its potential health benefits. One of these benefits is weight loss. In this post, we’ll explore the science behind hemp seeds and their role in weight loss.
What are Hemp Seeds?
Hemp seeds come from the Cannabis sativa plant, but they don’t contain any psychoactive compounds like THC. Instead, they’re rich in protein, healthy fats, fiber, vitamins and minerals. They have a nutty flavor and can be eaten raw or roasted. They’re also used in various foods such as granola bars and protein powders.
How do Hemp Seeds Help with Weight Loss?
1. High Protein Content
Protein is essential for building muscle mass which in turn increases metabolism helping burn more calories throughout the day even when you’re not working out (1). Additionally, consuming protein-rich foods helps reduce appetite by making you feel fuller for longer periods (2).
Hemp seeds contain roughly 25% of high-quality plant-based protein that’s easily digestible compared to other vegan sources such as soy or pea proteins (3).
2. Fiber Content
Fiber slows down digestion making you feel fuller for longer periods reducing cravings thus decreasing calorie intake overall(4). A study conducted on overweight individuals found that adding fiber-rich whole grains to their diet over six weeks helped them lose an average of 3% body fat resulting in about 0.5 kg weight loss compared to those who consumed refined grains (5).
A single serving size of three tablespoons of hemp contains around one gram of fiber(6) . While this may not seem like much it adds up especially since it’s accompanied by high-quality full spectrum amino acids profile.
3. Low Glycemic Index
The glycemic index is a measure of how fast your blood sugar levels rise after eating carbohydrates(7). Foods with low GI scores take longer to digest keeping your insulin levels steady. High insulin levels can lead to weight gain(8).
Hemp seeds have a low glycemic index score of 30 which make them ideal for people who are trying to lose weight or want to maintain healthy blood sugar levels (9).
4. Healthy Fats
Healthy fats such as omega-3 and omega-6 fatty acids aid in reducing inflammation, improving heart health, cognitive function, skin health amongst other benefits (10).
A serving size of three tablespoons contains around 14 grams of fat and out of those about 80% are essential polyunsaturated fatty acids including Omega-3s and Omega-6s that our bodies cannot produce on their own.
5. Nutrient Rich
Hemp seeds contain various vitamins and minerals that support overall health including magnesium, zinc, iron vitamins B1 and B2 just to name a few. A deficiency in any of these nutrients can impede the body’s ability to lose weight (11).
How to Incorporate Hemp Seeds into Your Diet for Weight Loss?
There are plenty of ways you can add hemp seeds into your diet; here are some ideas:
1. Breakfast: Add them as toppings on your oatmeal or smoothie bowl
2. Snacks: Roast them with spices like black pepper or chili powder
3. Salads: mix with greens vegetables add some avocado dressing.
4. Soups/Stews: sprinkle on top before serving
5. Dinner: use as breading for chicken tenders or fish fillets
6.Baking recipes : substitute flour with hemp meal while making pancakes cookies muffins etc.
Conclusion
Overall adding hemp seeds is one way that could help you achieve your desired weight loss goals by providing necessary protein fiber healthy fats vitamins minerals all wrapped up in one package.
Additionally, they’re versatile enough to be included across various types of meals without compromising taste making it easy to incorporate into anyone’s dietary needs regardless if they’re vegan, vegetarian or omnivore.
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568615/
3. https://pubmed.ncbi.nlm.nih.gov/18460186/
4. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Soluble%20fiber%20dissolves%20in%20water,in%20the%20gut%2C%E2%80%9D%20says
5. https://academic.oup.com/ajcn/article/89/1/19/4596958
6. http://nutritiondata.self.com/facts/custom/629104/2
7. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
8.https://www.medicalnewstoday.com/articles/high-insulin-levels-increase-the-risk-of-obesity-cancer-diabetes-and-heart-disease#_noHeaderPrefixedContent
9.http://nutritiondata.self.com/facts/custom/629104/2?quantity=3&portionid=6250#:~:text=Glycemic%
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