If you are among those who love to exercise and perform highly strenuous body activities, chances are that you are a fan of protein supplements. From whey protein to soy and hemp, there are many types of natural protein powder available today. Among all these, hemp is a very popular variety of natural protein among bodybuilders, athletes, and those who perform high resistance kinds of training. Hemp protein is made by grinding hemp seeds into a fine powder. You will find it as an ingredient in some smoothies and shakes.
Why is the hemp plant-based protein so popular?
Hemp contains all the essential amino acids that you will ever need from food and more. Additional nutrients include fatty acids, fiber, and minerals. It is also easy to digest, with research showing that between 91 and 98% of the hemp seed is digestible. Researchers associate the ease of digestion of the hemp protein to the presence of edestin and albumin which the body easily breaks down.
While hemp seeds are easily digestible, their digestibility reduces with heat processing. The best hemp powder is that which is made from cold-pressing.
The fiber in hemp protein
Diets that are high in fiber present numerous health benefits such as improved blood sugar, lower risk of bowel cancer, and an increase in the ‘good’ bacteria in the gut. Women need a daily intake of 25 grams of fiber while men need a higher intake of 38 grams. Most people struggle to meet these amounts, and that is where hemp supplement comes in handy.
Hemp powder can be made from hulled or unhulled hemp seeds. A hull is the exterior coat of the seed. Protein powder made from unhulled seeds will contain more fiber than hulled seeds. Hemp contains about 7 grams to 8 grams of fiber per 30 grams, which about 18% of the recommended intake. This is in comparison to other protein powders such as pea and soy which have much lesser quantities of fiber.
Hemp unsaturated fats
While hemp seeds are usually compressed to remove oil in the process of making hemp powder, they still retain 10% of their fat content. A serving of 30 grams, which is equivalent to quarter a cup, will contain 3 grams of unsaturated fats which is good for heart health. Hemp seeds are also rich in omega 3 and 6 fatty acids in a balanced ratio of 3:1. This is in comparison to a typical western diet which may contain a ratio of 15:1 of the same oils, which poses the risk of cancer and heart diseases.
The fat content in hemp can help you to gain healthy fats. Hemp should be refrigerated to keep fats from becoming rancid. (See also: 4 Health Benefits of Hemp on Your Body)
Hemp minerals and antioxidants
Hemp seeds are rich in minerals including phosphorus, magnesium, calcium, zinc, manganese, and copper. Even after processing the seeds into hemp powder, a significant amount of minerals still remain, with some products stating up to 52% and 80% of iron and magnesium content per serving, respectively.
Moreover, hemp seeds are rich in lignin amides, compounds that have beneficial antioxidant properties. They, therefore, protect your body against the effects of free radicals which can cause diseases such as diabetes and other heart problems.
How to take hemp protein
Adults require a daily intake of 0.8 grams per kg of their body weight. People who perform strenuous exercises will need a higher dosage than this as they need to maintain their muscle mass. Consuming protein powder after exercise can provide recovery benefits.
Hemp powder has an earthy taste and leaves a grittier texture. It will, therefore, form a sandy solvent when stirred with water. You can blend hemp powder with smoothies and other ingredients to make it more edible.
Consumption of excess amounts of hemp can result in bloating and diarrhea because of its high fiber content. If you are pregnant or are nursing, hemp maybe not be safe for you. It may also not be safe for people with poor immunity and anemia.
Hemp is safe for most people and its nutritional benefits are massive. It contains very low amounts of psychoactive element THC which does not affect urine drug tests.
About The Author:
Jonas Fiedler is an author, essayist, freelance writer, who specializes in ghost blogging, landing pages, and email marketing. His main goal is to provide creative solutions through his educative blogs.