Hemp milk, made from hemp seeds, is gaining a lot of popularity these days, and for good reason. It has fewer calories than some other plant-based milks. Rich in essential vitamins, minerals, and fatty acids, it may also help reduce the risk of heart disease, strengthen bones, and improve skin health. It's also easy to make at home, allowing you to control its flavor.
What is hemp milk?
Hemp milk has been found to have some unique benefits that other milk alternatives don't have, notes Lisa Richards, nutritionist and author of The Candida Diet.
Hemp milk is made from the seeds of hemp, the cannabis plant. It has a nutty flavor, an earthy undertone and a creamy texture. But the difference between marijuana and hemp lies in their tetrahydrocannabinol (THC) content.
Hemp is legally classified as a cannabis plant containing 0.3% or less THC, while marijuana is defined as a cannabis plant containing more than 0.3% THC. Milk from hemp seeds does not contain THC and is used as a super food due to its rich beneficial composition.
Nutritional profile of hemp milk
Nutrition scientists claim that one cup (250g) of original hemp milk contains the following nutrients:
- Calories: 130;
- Protein: 4 g;
- Fat: 3g;
- Carbohydrates: 20 g;
- Fiber: 1 g;
- Sugar: 15g
Hemp milk is also a good source of vitamin A, vitamin D, vitamin B12, phosphorus and zinc. Because hemp seeds are rich in omega-3 and omega-6 fatty acids, their milk contains these nutrients. Also, it contains about 30% of the recommended daily intake of vitamin D and a sufficient amount of calcium and iron.
5 Potential Health Benefits of Hemp Milk
1. Contains all essential amino acids
Protein consists of 20 amino acids. Of these, nine are essential amino acids that the body cannot produce on its own. A study has shown that hemp seed extracts contain all 9 essential amino acids. Thus, these seeds contain a complete protein (source of all essential amino acids).
These amino acids that the body cannot synthesize (and those found in hemp milk): histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
2. Reduces cholesterol
The fatty acids in hemp milk help lower cholesterol levels. Linoleic acid (LA or omega-6) and alpha-linolenic acid (ALA or omega-3) are beneficial essential fatty acids (unsaturated fats). Replacing saturated fats with unsaturated ones can lower your cholesterol levels.
The ratio of LA to ALA in hemp seed extracts ranges from 2:1 to 3:1, which is considered ideal for a healthy diet.
3. May Improve Heart Health
Hemp milk can improve heart health. Hemp seeds and milk contain an essential amino acid called arginine. Arginine is an integral part of the production of nitric oxide (NO), which plays an important role in the health of the circulatory system.
C-reactive protein produced by the liver (due to inflammation) has been linked to cardiovascular disease. A study found that consuming arginine-rich foods can help lower blood levels of CRP, reducing the risk of cardiovascular disease.
In addition, a diet high in linoleic acid has been shown to reduce total cholesterol by 15% and LDL cholesterol by 22% in middle-aged men.
4. Fights vitamin B12 deficiency
Hemp seed milk can fight vitamin B12 deficiency, which can help avoid risks:
- Low platelet, white blood cell, and red blood cell counts;
- Megaloblastic anemia (detected by large red blood cells with an abnormal nucleus);
- Glossitis (inflammation) of the tongue;
- Dementia;
- Infertility;
- Heartbeat (abnormal heart rate or rhythm);
- Pale skin;
- Fatigue.
Eating B12 may also help prevent neurological changes, including loss of sensation in the arms and legs.
5. Improves bone health
Commercial hemp milk is a good source of calcium, an important mineral. For example, calcium intake helps strengthen bones, teeth, and muscles, as well as improve blood flow in blood vessels. It also helps release hormones and enzymes responsible for almost every bodily function.
According to national nutrition surveys, most people don't get provide enough calcium to build and maintain strong bones. The calcium in fortified hemp milk can help you keep your bones strong and healthy and reduce your risk of osteoporosis, a weakening bone condition that can lead to fractures.
