The ketogenic diet, commonly known as the keto diet, has been gaining popularity in recent years. It involves drastically reducing carbohydrate intake and replacing it with high-fat foods to force the body into a state of ketosis.
This metabolic state encourages the body to burn fat for energy instead of carbohydrates, leading to weight loss and other health benefits. One food that can be a valuable addition to a keto diet is hemp seeds.
Hemp seeds are the edible seeds of the hemp plant, which is a strain of Cannabis sativa. While they come from the same plant family as marijuana, hemp seeds do not contain any psychoactive properties and are perfectly safe for consumption.
- What are Hemp Seeds?
- Brief Overview of the Keto Diet
- Hemp Seeds are an Excellent Addition to a Keto Diet Due to Their High Fat and Protein Content, as well as Their Low Carb Count
- Benefits of Hemp Seeds on a Keto Diet
- How to Incorporate Hemp Seeds into Your Keto Diet
- Conclusion
What are Hemp Seeds?
Hemp seeds are small, oval-shaped nuts that have a mild nutty flavor and crunchy texture. They are rich in healthy fats and protein while being low in carbohydrates, making them an ideal food for those following a keto diet. Hemp seeds have been used for centuries across different cultures due to their nutritional properties and potential health benefits.
They contain essential fatty acids such as omega-3s and omega-6s in an optimal ratio for human health. In addition to being nutrient-dense, hemp seeds also have some unique compounds like phytosterols and tocopherols that support overall health.
Brief Overview of the Keto Diet
The ketogenic diet is a high-fat, low-carbohydrate diet designed to promote weight loss by forcing your body into ketosis – a metabolic state in which your body burns fat instead of carbohydrates for energy. While most people get their energy from glucose obtained from carbohydrates like bread, pasta, or rice; on keto, you get most of your calories from dietary fat sources like meat cuts or cheese while restricting carbs down to 20-50 grams per day.
Aside from weight loss benefits; several studies found that keto may improve blood sugar control, reduce inflammation and improve heart health. However, it’s important to note that the keto diet is not a one-size-fits-all approach and should be done under the guidance of a healthcare professional.
Hemp Seeds are an Excellent Addition to a Keto Diet Due to Their High Fat and Protein Content, as well as Their Low Carb Count
| Nutrient | Amount Per Serving (30g) |
|---|---|
| Calories | 166 |
| Total Fat | 14g |
| – Saturated Fat | 1.4g |
| – Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 0mg |
| Total Carbohydrate | 2g |
| – Dietary Fiber | 1.2g |
| – Sugars | 0.3g |
| Protein | 9.5g |
| Vitamin A | 0% |
| Vitamin C | 0% |
| Calcium | 2% |
| Iron | 20% |
| Magnesium | 50% |
With its high fat (30%) content, moderate protein (25%), and low carbohydrate count (5%) – hemp seeds make for the perfect addition to anyone trying to stay in ketosis. The fats found in hemp seeds are primarily polyunsaturated fatty acids or PUFAs, which include omega-3 and omega-6 fatty acids that are essential for overall health.
Moreover, hemp seeds are also rich in plant-based protein making them an ideal source of amino acids for vegetarians or vegans on keto. In the next section of this article, we’ll explore the many benefits that consuming hemp seeds can have on your ketogenic diet.
Benefits of Hemp Seeds on a Keto Diet
High Fat Content: The Importance of Fat on a Keto Diet
One of the key components of a keto diet is consuming high amounts of healthy fats. This is because when you restrict carbohydrates, your body will start to use fat as its primary source of energy. Consuming enough fat is essential to achieving and maintaining ketosis, the metabolic state in which your body burns fat for fuel instead of glucose.
Hemp seeds are an excellent source of healthy fats, with around 30% of their calories coming from fat. In fact, hemp seeds contain more than double the amount of omega-3 fatty acids compared to omega-6 fatty acids.
This makes them an ideal addition to any keto meal plan. Comparatively, other keto-friendly foods like avocado and coconut oil also have high-fat content but may not have the added benefits that come with consuming hemp seeds.
Protein Content: The Importance of Protein on a Keto Diet
While most people associate keto diets with high-fat consumption, consuming moderate amounts of protein is just as important. This is because protein helps maintain lean muscle mass while you are burning fat for energy. It also helps keep you feeling full and satisfied after meals.
Hemp seeds are an excellent source of plant-based protein, containing around 25% protein by weight. Comparatively, eggs and meat are common sources for animal-based proteins in a keto diet but do not provide the added benefits found in hemp seeds.
Low Carb Count: Why Low Carb Is Important on a Keto Diet
Restricting carbs is one of the fundamental principles behind any ketogenic diet. When carb intake is limited, your body must find alternative sources for energy production.
By reducing carb consumption below 50 grams per day (or even lower), you force your body into ketosis, where it turns to fat for fuel instead of glucose. Hemp seeds are a fantastic low-carb food option, with only 2-3 grams of net carbs per serving.
Comparatively, nuts and cheese are common keto-friendly foods that have higher carb counts. Overall, hemp seeds provide an ideal balance of healthy fats, protein, and low carb content that make them an excellent addition to any well-rounded keto diet.
How to Incorporate Hemp Seeds into Your Keto Diet
Snacks and Appetizers
One of the easiest ways to incorporate hemp seeds into your keto diet is by adding them to your snacks and appetizers. For example, you can make a delicious and healthy hemp seed hummus by blending together chickpeas, tahini, garlic, lemon juice, olive oil, and hemp seeds. This creamy dip is perfect for dipping veggies or low-carb crackers.
Another great snack idea is to make roasted hemp seed snacks. Simply toss the seeds with some olive oil and sea salt and roast in the oven until crispy.
Main Dishes
Hemp seeds can also be used as a tasty addition to many main dishes on a keto diet. For instance, you can use them as a crust for chicken by mixing together ground hemp seeds with some parmesan cheese and seasoning of your choice. Coat chicken breasts in an egg wash before pressing them into the mixture then bake or pan-fry until crispy.
Alternatively, you can make a flavorful pesto for zoodles using basil leaves, garlic, olive oil, lemon juice, and of course hemp seeds! Incorporating Hemp Seeds into your daily meals is simple with these few ideas above!
Don’t forget to check out “Why Seeds are Essential for a Successful Keto Diet” for other great seeds you can have on a Keto diet.
Conclusion
Overall, hemp seeds are a fantastic addition to a keto diet due to their high fat and protein content and low carb count. They offer a range of health benefits and can help you stay full and satisfied while following a keto meal plan. However, it’s important to keep in mind that hemp seeds shouldn’t be relied on as the sole source of fat or protein in your diet and should be consumed in moderation due to their high calorie count.
If you’re new to incorporating hemp seeds into your meals, start slowly and pay attention to how your body reacts. Adding hemp seeds into your keto diet is an excellent way to add variety while ensuring you get all the necessary nutrients for optimal health.
When consumed in moderation along with other nutrient-dense foods such as leafy greens and healthy fats like avocado oil or coconut oil as well as meats; they can help support weight loss goals while providing sustained energy throughout the day. So go ahead and give these little powerhouses a try!
The Skinny on Keto 