Hemp protein benefits, if you haven’t already heard about them, are tremendous. They do not contain any of the psychoactive compounds of Cannabis and more and more bodybuilders are choosing this protein over whey and other dairy proteins. Hemp protein is a lot easier to digest and also contains many amino acids, vitamins, minerals and omega 3 and 6 essential fatty acids. In this guide, we will study hemp protein nutrition facts, hemp protein side effects and 2 wonderful and delicious hemp protein powder recipes. We will also study hemp protein vs. whey protein so you can choose the best protein for you.
What is in Hemp Protein? Hemp protein nutrition facts
Hemp protein mainly consists of two types of proteins: globular protein albumin and legumin protein edestin. The amino acid profiles of hemp protein powder are similar to those of egg whites and soy protein. Here are some other nutrition facts about hemp:
- Hemp protein is rich in arginine, glutamic acids and sulfur containing amino acids like methionine and cystine.
- It is also high in tyrosine, alanine and aspartic acid.
- Hemp protein also has small quantities of lysine, leucine and L-tryptophan.
In short, hemp protein has 9 amino acids which the body cannot make on its own.
Hemp protein benefits
- Tests conducted on lab animals have shown that hemp protein can improve memory and learning.
- Hemp protein is full of B vitamins, Vitamin E, chlorophyll, magnesium, potassium, sulfur, beta carotene, calcium, iron and phosphorus.
- One of the best sources of proteins for vegans and vegetarians, hemp protein is rich in fiber.
- It can reduce menopausal anxiety as seen in tests conducted on lab rats.
- Dietary intake of hemp, hemp seed oil and hemp protein powders increase the omega 3 and omega 6 essential fatty acid levels in the blood.
- In a test, 30 ml of hemp seed oil along with regular diet showed reduction in blood triglycerides.
- In a period of 8 weeks, just 30 ml of hemp seed oil reduced skin dryness, atopic dermatitis and itchiness in eczema patients. This result could be beneficial for people looking to counter the effects of aging which mainly occur from skin dryness and loss of moisture.
- The cannabidinol content of Hemp (CBD) has anti-cancer properties. This may help prevent certain types of cancers including breast cancer.
- The most important of all hemp protein benefits is the effect on cardiovascular health. Hemp protein powder may aid in myocardial infarction high blood pressure, arrhythmia and atherosclerosis.
- Another popular hemp protein benefit is for bodybuilding, sports nutrition and also in weight loss.
- Hemp protein powder has a rich nutty flavor which is great for adding to yogurts, smoothies etc.
Hemp protein vs. whey protein
There are no studies that compare different types of proteins. But here are some factors on the bass of which you can choose between hemp protein vs. whey protein:
According to the Protein Digestibility-Corrected Amino Acid Scores (PDCAAS), hemp protein is 48% digestible, soy protein is 92% digestible and casein protein is 100% digestible. However, digestibility can also be rated based on how fast a protein is digested. One study found that whey is much easily digested than soy and casein. However, for lactose intolerant people, plant protein like hemp protein powder is beneficial.
Amino Acid profile
Compared to all other protein types, whey has the most complete amino acid profiles. As mentioned above in Hemp protein nutrition facts, hemp protein falls short in certain amino acids like tryptophan and lysine. However, compared to soy and casein proteins, hemp amino acid profile is a lot better owing to its arginine content.
How to choose hemp protein powder? Where to buy it?
Always read the hemp protein review of a particular brand before buying. You can obtain hemp protein anywhere in health food stores, drugstores or from online retailers. Many manufacturers also add amino acids that may be lacking in hemp protein-so make sure you read the labels. Here are some things to watch for:
· Investigate how it’s made
Choose organic as far as possible. The brand should clearly state that the protein has come from 100% organic hemp seeds. Many non-organic powders are made with toxic chemicals to separate the protein.
· Choose local
When it comes to hemp protein brands, standards of testing vary from country to country. Choose a brand made in the US or Canada. Many Chinese brands are known to contain lead and other heavy metals.
· Call the company in question
Always choose a company that follows Good Manufacturing Practices (cGMP). If you do not know what they are, call the brand in question to confirm. Remember that it costs quite a bit of money to manufacture a good protein so an expensive brand is also more likely to be a better one.
· Avoid fillers
Many brands are full of sugar, additives and colors etc. Since there is no FDA regulation, many suppliers sneak in all these additives and do not even mention them on the labels.
Hemp protein side effects
Many people experience gastrointestinal side effects after consuming hemp protein. These may include bloating, diarrhea, cramping, frequent bowel movements and headaches. These are generally mild and reduce over time.
Hemp powder recipes
Peach Protein Milkshake
- 1 cup milk (almond/soy or dairy)
- 30 grams or 1 scoop vanilla flavored hemp protein powder
- 1/8th tsp xanthan gum
- A cup of frozen peaches
Blend all ingredients except the peaches on high until there are no lumps in the protein powder. Next add the peaches and blend again until smooth and creamy. Enjoy chilled!
Protein packed blueberry muffins
- Eggs- 3 large
- Vegetable or Olive Oil- 3 tbsp
- ¼ cup heavy cream
- 5 scoops vanilla flavored hemp protein powder
- 2 tsp baking powder
- 1/3 rd cup sweetener of your choice
- ½ cup blueberries
- 1/3 cup + 1 tbsp cream cheese
- ¼ tsp cinnamon
- 1 tbsp lemon zest
- Non stick spray
- Preheat oven to 375 F
- Prepare muffin tray by lining with muffin cups.
- In a bowl, cream together the zest, cream cheese and cinnamon. Keep refrigerated until set.
- In another bowl using a hand blender, blend the eggs, heavy cream, and oil until well mixed.
- Now add the dry ingredients-protein powder, baking powder, and sweetener. Do not over mix, just stir in to combine. Drop in the blueberries and fold in.
- Remove the cream cheese mixture from the fridge.
- Spoon ½ the batter in the muffin tray, add the cream cheese mixture in the center and then some more batter on top. Repeat for all muffin slots. This recipe makes 9 muffins.
- Bake for 10 minutes or longer until cooked completely.
With so many hemp protein benefits, it is high time we all start taking this superfood.