Are Sacha Inchi Seeds Heart Healthy?
Sacha inchi that is Plukenetia volubilis, is known to be one of the edible perennial seed plants or rather produce large-sized edible seeds, which are extremely rich in several multi nutrients, antioxidants, omega-3, and omega-6 fatty acids. These plant seeds also hold the widespread popularity of being one of the richest plant protein sources, with the plant native being from some parts of South America like Peru or even from some parts of the Caribbean. Sacha inchi is colloquially also referred to as the sacha peanut or the inca peanut. If one has heard about the purported health benefits of the "jungle peanut” in media or print, it does refer infact to this plant sacha inchi itself. Similar to heart-healthy flaxseed oil, sacha inchi seeds are a potent source of essential cardioprotective or heart-healthy fatty acids. It has come to light through nutrition researchers who have discovered high levels of cardioprotective alpha-linolenic acid (ALA), which is the specific type of omega-3 fatty acid found in a few plants. Similarly, linoleic acid, which is amongst one of the varieties of omega-6 fatty acids is also found in these seeds.
Sacha inchi seeds are usually well-roasted before they can be consumed. These roasted or ground seeds are globally popular and are commonly used in the American continent in many food products ranging from breakfast cereals, pharmaceutical products (usually as dietary supplements in some plant-based protein powders), organic protein products or powders, and also for their oil extraction by pressing method. The sacha inchi seeds oil can also be used for cooking. Hence, these seeds are commercially indeed utilized more as dietary supplements or as oils or protein powders as well.
What Is the Nutrition Content of Sacha Inchi Seeds?
The following nutrition information as enlisted by the USDA (United States Department of Agriculture) is given for an approximate 0.35-ounce serving of sacha inchi seeds (raw):
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Fiber: 0.035 ounces.
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Protein: 0.11 ounces.
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Calcium: 0 ounces.
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Fat: 0.18 ounces.
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Sodium: 0 ounces.
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Sugars: 0 ounces.
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Carbohydrates: 0.035 ounces.
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Iron: 0 ounces.
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Total Calories: 70 kilocalories.
Deciphering the nutrition content of these seeds, it is important to note that they can easily fit into any low-carbohydrate diet as they are primarily only fiber comprising foods around 0.035 ounces per 0.35-ounce seed serving as listed above. Further, according to nutritionists, because these seeds do not contain any natural sugars at all and have an abundance of essential heart-healthy polyunsaturated fatty acids, they are deemed good for cardiac health. Hence, these can be easily included in any heart-healthy balanced diet form or added into antioxidant and anti-inflammatory diets as well. Sacha inchi roughly comprises around 0.11 ounces of protein per serving, making it an excellent or high-protein food source. Hence, these seeds can be a low-calorie add-on to the keto diet (this diet is characterized by a high intake of fats, moderate protein, and very low carbohydrates) as well.
Sacha inchi contains approximately 70 kilocalories, 70 to 75 percent of which are yielded from fat, 20 percent approximately from protein, and six to seven percent from carbohydrates, which means that it can be considered a low-carbohydrate, low-calorie polyunsaturated fat, and protein-rich food overall.
What Are the Promising Health Benefits of Sacha Inchi Seeds?
Given that the several benefits of these seeds are attributed to the essential fats and protein, the article examines these systemic health benefits in detail:
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Improve Good Cholesterol - According to current nutrition research, for patients suffering from hypercholesterolemia that is higher levels of bad cholesterol or LDL (low-density lipoprotein) cholesterol, oral supplements available commonly as seed powders, have been tested to reduce the total LDL cholesterol and infact increase the good HDL (high-density lipoprotein) cholesterol levels. Current scientific research is also investigating the potential of these seeds to exert positive effects in dyslipidemia patients. Currently, more scientific research is needed to confirm the possible benefits of sacha inchi consumption by dyslipidemia (abnormal amounts of lipids in the blood) patients. Also, preliminary medical and nutrition evidence demonstrates the ability of sacha inchi to raise good cholesterol, reduce bad cholesterol, and regulate blood pressure, thus the consumption of this heart-healthy food can help prevent the risk of cardiovascular disease or stroke (interrupted blood supply to the brain causing brain damage).
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Possibly Prevent Certain Cancers - Though preliminary medical research demonstrates that the seeds of sacha inchi plants do exhibit certain levels of antitumor activity, more scientific evidence is currently needed to explore the mechanism of the antitumor properties of sacha inchi. The antitumor properties are primarily because of the rich content of alpha-linolenic acid (ALA) present in seeds of sacha inchi plants. This fact holds promising future potential in healthcare for preventing some cancers.
Why Should Sacha Inchi Seeds Be Roasted Before Consuming?
For safety purposes, it is always advised by nutrition experts to consume the sacha inchi seeds only after roasting them. This is because, despite their promising health benefits, raw sacha inchi seeds are considered to have certain toxicity risks that would be even potentially lethal or life-threatening. Also, individuals who may exhibit any possible allergies after consuming sacha inchi seeds should immediately report to their healthcare provider or allergist for complete evaluation and assessment. Though allergies are rare, it would be a possibility in sensitive individuals. Raw sacha inchi seeds contain mainly some phytotoxin compounds and some antinutrients, alkaloids that can interfere with the absorption of several essential dietary micronutrients consumed through dairy foods. Hence, these alkaloid compounds are found only in the raw seed version and can be possibly life-threatening when consumed in large amounts. Therefore, the best way is always to buy commercially well-cooked and roasted sacha inchi seeds or one would try cooking them or roasting the seeds directly to avoid any possibility of alkaloid toxicity.
Conclusion
Before including sacha inchi seeds in the daily diet, one can always consult a registered dietician or nutritionist - who can decipher the medical history and dietary needs to decide if this food is suitable for an individual or not. Roasted sacha inchi seeds are both anti-inflammatory and cardioprotective owing to their essential fatty acids and proteinaceous nature.
