Introduction:
Research indicates that despite the well-known health benefits of consuming foods that contain both fiber and protein, a staggering 95 percent of individuals in the United States and many developing countries fail to meet their daily fiber requirements. Fortunately, commercially available hemp protein powder is an excellent source of both fiber and protein. This article provides valuable insights into the health benefits of hemp, dispels common myths surrounding its use, and outlines its nutritional content and potential uses.
What Are the Sources of Hemp Protein?
Hemp protein is a crucial nutrient that can be found in various common foods, but its nutritional value and benefits are often unknown to many. This protein is naturally present in sources such as meat, fish, poultry, vegetables, legumes, and beans, although the composition may vary. However, a commercially prepared high-quality hemp protein contains all the essential amino acids required by the body for vital functions and metabolic activities, including cellular regeneration and repair.
Why Is Hemp Protein Powder Considered Complete Protein?
For individuals seeking a rich vegan or vegetarian protein powder, hemp protein powder is an ideal alternative to soy. It contains all essential amino acids necessary for body metabolism in amounts comparable to soy products. As a complete source of protein, hemp protein powder is an excellent substitute for soy and a high-quality source of protein. Unlike many complete protein powders recommended by nutritionists, which often contain eggs and soy, hemp protein powder is an excellent source of dietary fiber and a perfect protein substitute for vegans.
What Are the Myths About Hemp?
Many individuals mistakenly believe that hemp, being derived from the same plant species as marijuana, is detrimental to one's health. However, this is merely a nutrition myth that needs to be debunked. The fact is the hemp plant has no relation with marijuana.
The use of this product should not be a cause for hesitation, as it is derived from the same plant species as cabbage and broccoli. However, it is important to note that hemp and marijuana are two genetically distinct plant species. The hemp protein powder is made from the seeds of the plant, which means it does not contain tetrahydrocannabinol (THC) like marijuana flowers do. THC is the substance in marijuana flowers that is known to produce psychoactive effects in the body. In contrast, hemp seed powder is completely free from THC.
What Are the Nutritional Value of Hemp Powder?
It is important to consider that the nutritional content of protein powder, including hemp protein powder, may vary depending on the manufacturer and serving size. The USDA (United States Department of Agriculture) has provided the following nutrition information for a 0.5 ounces (14-grams) serving of hemp protein powder.
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Carbohydrates: 0.105 ounces (3 grams).
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Zinc: 0.095 ounces (2.7 milligrams).
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Fiber: 0.088 ounces (2.51 grams).
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Sugars: 0 ounces.
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Protein: 0.246 ounces (7 grams).
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Iron: 0.139 ounces (3.96 milligrams).
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Calcium: 0.705 ounces (20 milligrams).
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Potassium: 0.006 ounces (182 milligrams).
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Magnesium: 0.005 ounces (168 milligrams).
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Phosphorus: 0.007 ounces (220 milligrams).
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Total Calories: 55 kilocalories.
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Fat: 0.05 ounces (1.5 grams).
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Sodium: 0 ounces.
Hemp protein powder is a low-carb food option, containing only 0.105 ounces (3 grams) of carbohydrates per 0.5 ounces (14-grams) serving. The majority of these carbohydrates are derived from fiber, with 0.088 ounces (2.51 grams) of fiber per serving. Furthermore, this protein supplement is low in fat, with only 0.052 ounces (1.5 grams) of fat per serving, making it an ideal choice for individuals following low-fat diets. With 0.24 ounces (7 grams) of protein per serving, hemp protein powder has a favorable macronutrient profile and is a healthy plant-based protein source. Additionally, it contains essential minerals such as calcium, potassium, magnesium, and phosphorus. According to FDA (Food and Drug Administration) recommendations, adults should consume at least 0.98 ounces (28 grams) of fiber per day based on a 2,000-calorie diet. As a result, this contains essential nutrients and minerals along with protein.
Protein powders are commonly consumed as dietary supplements to enhance protein intake, without considering fiber content. Nevertheless, hemp protein powder stands out as an exceptional option due to its ability to provide both protein and fiber, making it one of the most desirable protein powders in the market.
What Are the Health Benefits of Hemp Protein Powder?
A. Weight Management: Getting sufficient amounts of essential fiber in daily dietary intake has been recommended by nutrition experts as a means to decrease the likelihood of developing cardiovascular diseases, diabetes, central obesity, and certain types of cancers. An additional advantage of consuming fiber is its ability to promote a feeling of fullness or satiety, thereby supporting healthy weight management.
B. Bone Health Boost: According to health experts adults need at least around 0.43 to 0.45 ounces (1,000 to 1,300 milligrams) of calcium in a day for a healthy lifestyle. With a daily consumption of around 0.045 ounces (1,300 milligrams) per day. Hemp is a good calcium source as well as magnesium and phosphorus. This contributes to maintaining the bone matrix as well as sustaining the bone strength and metabolic functions.
C. Vegan Protein Source for Exercise or Fitness Enthusiasts: Individuals who adhere to vegan diets depend on plant-based sources to fulfill their daily protein needs. Hemp protein powder serves as an excellent vegan protein source and is also a feasible choice for athletes, bodybuilders, and fitness enthusiasts due to their frequent engagement in high-intensity workouts. Protein supplements, such as hemp, are specifically preferred by The International Society of Sports Nutrition (ISSN) to effectively maintain a favorable protein balance in individuals. Also, it meets the practical purpose of having a positive protein balance.
What Are the Possible Allergic Reactions?
Individuals with food allergies may be prone to hemp allergy as well. One should cross-check the back label of the product to see if the protein powder that is been purchased has any common allergens or not.
How to Use Hemp Powder?
Hemp protein powder possesses a distinct nutty taste and can seamlessly complement any dish or be paired with various food choices. Nevertheless, it does not dissolve effortlessly in liquids. Therefore, the optimal approach to utilize this protein powder is by blending it into a smoothie, breakfast oatmeal, or incorporating it into pancake batter. Additionally, it can be baked with plant-based powders to create high-protein base muffins or quick breads.
Conclusion:
Hemp protein powder is a highly nutritious vegan protein source that serves as an excellent substitute for soy protein. It provides a well-balanced combination of protein and fiber, which is unparalleled in any other protein supplement. Incorporating hemp protein powder into the diet can aid in maintaining a healthy weight and other health benefits.
