The Difference Between Hemp Seeds and Hemp Protein Powder
Alright guys, the time has come for me to discuss an issue that has been confusing health-conscious vegans everywhere. Today, I will be exploring the nitty gritty deets (how’s that for a relevant pun?) behind hemp seeds and hemp protein powder .
Far too often, I hear from potential clients seeking vegan meal plans that don’t contain any soy. I’m all for a whole foods approach to eating but when we’re talking about a vegan competition prep diet or simply building muscle on a vegan diet , truth is, our protein options are somewhat limited. And I do believe that it’s that much harder for us veegs to build muscle AND lower body fat without consuming ANY soy therefore it’s crucial to at least include protein powder in their diet plan.
I’m also all about variety when it comes to meal planning so I’ll usually include both a good-quality rice-based protein like my own and also a hemp-based option like Manitoba Harvest . And you know what question 90% of clients come back with?
“Can I eat hemp seeds instead of hemp protein powder?”
And then I take a deep breath and go into my lengthy, passionate description as to why hemp seeds will not produce the same “Jacked on the Beanstalk” results as hemp powder. The short answer being HEMP SEEDS ARE A FAT SOURCE. HEMP POWDER IS A PROTEIN SOURCE.
Yes, hemp seeds are considered a “whole food” and do contain some protein. And yes, it is hemp seeds that are ground up in the first stage of hemp protein processing. The seeds are, however, squeezed to extract the oil (removing most of the fat content.) And what remains is referred to as “hemp seed cake” (mmmmmmm sounds appetizing, doesn’t it?) ?
The hemp “seed cake” is what gets milled and turned into powder. The powder is then sifted into “hemp flour.” This flour from the initial “sifting” creates a high fiber product but one that’s also lower in protein. Side note: am I using enough quotation marks in this paragraph or no?
Finally, to make that muscle building hemp protein we meatless meatheads love oh-so-much, the flour gets sifted to an even finer degree. This extra sifting removes a lot of the fiber content, leaving a higher concentration of protein.
And THAT my vegan friends, is why a handful of hemp hearts is far more tasty and enjoyable than a bowl of hemp powder. They’re FAT. And who doesn’t love fats?!
I should also mention that due to the fact hemp protein is made from hemp seeds , it obviously produces a protein powder with a slightly higher fat content than say, a rice or pea-based protein. So for my clients who are training for a competition or desperately trying to lower body fat, I will put more rice protein on their meal plans rather than hemp powder to keep fats lower.
And finally, for all you macro counters who want the cold, hard, nutritional facts, these ghetto, highlighted tables were made just for you! ?
Check the higher fat and calories of hemp seeds and note their lower protein and fiber content:
And here is the nutritional data for North Coast Naturals’ organic hemp protein powder :
I should mention that regardless of how you eat ’em, hemp seeds are still a nutrition powerhouse as you can see from my tables above. They digest easily, taste awesome and are super versatile, adding great texture to everything from salads and oatmeal to baking and smoothies.
And the fat they do contain is at least GOOD FAT. We’re talkin’ a healthy dose of omega-3 and omega-6s plus muscle-building amino acids. Hemp seeds are also high in magnesium which helps you to fall asleep at night, relaxes your muscles, controls blood sugar, blood pressure and good for your bones. So however which way you choose to eat them, get ’em in ya.
Alright, I’m officially over talking about hemp. And for some reason, now I feel as though I should smoke a joint, eat some hemp seed cake and do yoga in the forest…
Disclaimer: this picture was totally staged for a stock photo my friend Roby Pavone needed. What’s yoga?!
The nitty, gritty facts (pun intended) on the difference between hemp seeds and hemp powder & why one is much better for vegan bodybuilders than the other.
Hemp Seed Nutritional Information
Michelle Arnold / EyeEm
Hemp seeds are a great source of lean protein for vegetarians and vegans and are easy to add to your meals. They’re particularly great for vegetarians following a high-protein diet, such as the Slow Carb Diet. You can sprinkle them on salads, noodles dishes and vegetable stir-fries, or add them into a morning breakfast bowl or smoothie. But what nutrients are you getting when you do? What is the nutritional value of hemp seeds?
According to CalorieCount, one serving of hemp seeds, which is three tablespoons, provides:
- Calories: 180, Calories from Fat 126
- Total Fat 14.0g 22%,
- Saturated Fat 1.5g 8%, Polyunsaturated Fat 10.0g, Monounsaturated Fat 1.5g
- Potassium 300mg 9%
- Total Carbohydrates 2.0g 1%
- Dietary Fiber 2.0g 8%
- Protein 10.0g
- Vitamin A: 0%, Vitamin C: 0%, Calcium: 2%, Iron: 20%
Essential Fatty Acids
Hemp seeds are great for getting a little extra protein here and there, but most people love hemp seeds for their essential fatty acids, that is, their Omega 3 and Omega 6 fatty acids.
Three tablespoons of hemp seeds (one serving) provide 7.5 grams of Omega-6 fatty acids and 3 grams of Omega-3 as well as 0.6 grams of Super Omega-6 Gamma Linolenic Acid (GLA) and 0.3 g Super Omega-3 Stearidonic Acid (SDA). Along with flax oil and flax seeds, hemp seeds are one of the best vegetarian and vegan sources of Omega-3 and Omega-6 fatty acids.
Along with protein, fiber, and iron, hemp seeds are also a great source of a host of other vital nutrients, including magnesium, thiamin, phosphorus, zinc, copper, manganese and Vitamin E.
Hemp seeds are great for getting a little extra protein here and there, but most people love them for their essential fatty acids and other nutrients.