Which Superfood Packs More Nutrition?

Hemp seeds and flaxseeds are similar in calories and fat, but hemp seeds have more protein, while flaxseeds have more carbs and fiber. Hemp seeds are an excellent source of plant-based protein, offering 9.48 grams per three-tablespoon serving.

Flaxseeds are especially high in fiber, providing about one-third of the Daily Value in just three tablespoons. Most people don’t get enough fiber, which is important for feeding good gut bacteria, aiding digestion, lowering the risk of heart disease, and other health benefits.

Both seeds are rich in healthy fats, minerals, and B vitamins. Hemp seeds are particularly high in magnesium and phosphorus, which support many bodily processes, including muscle and nerve health. Three tablespoons of hemp seeds also provide nearly 100% of the Daily Value for manganese, a mineral essential for strong bones, blood clotting, and a healthy immune system.

Besides their rich content of healthy fats and protein, hemp seeds contain plant compounds like polyphenols and terpenoids, which may help fight harmful microbes, reduce inflammation, and protect cells from damage. However, much of the research on hemp seeds is still in the early stages, with most studies conducted on animals or in labs. Only limited human research is available.

Still, hemp seeds are a great addition to your diet and come in many forms. For example, hemp seed flour is more nutritious than wheat flour and is gluten-free, making it a good choice for people avoiding gluten. Hemp seeds are also sometimes added to pasta to boost nutrition.

You can also find hemp seed milk, a dairy-free milk alternative that’s good for people with lactose intolerance, dairy allergies, or following a vegan or vegetarian diet.

Potential Risks and Downsides

For most people, eating hemp seeds is safe in moderate amounts and offers health benefits. However, there are a few potential risks.

Some hemp seeds may have more THC, the chemical that causes a “high,” than is legally allowed. This could be due to contamination or other factors, and the amount of THC can vary depending on how the seeds are processed. It’s best to choose hemp seeds from trusted brands and only consume the suggested serving size.

Some people may have an allergic reaction to hemp seeds, causing skin reactions or respiratory issues like asthma.

Flaxseeds are high in fiber, and 70% of their fat is alpha-linolenic acid, a type of omega-3 fat (heart-healthy fat). The health benefits of flaxseeds are linked to their nutrient content, including healthy fats, fiber, and plant compounds called lignans.

Flaxseed may help control blood sugar in people with prediabetes and type 2 diabetes. It could also improve insulin levels and insulin resistance in these conditions. However, more research is needed to determine the best way to use flaxseed, including the correct dosage and how it works with other treatments.

Flaxseed intake may also help reduce triglycerides, fasting blood sugar, and an inflammation marker in people with coronary artery disease (CAD). This suggests that flaxseeds could help lower risk factors for CAD. However, large and longer studies are needed.

One review of 67 studies found that flaxseeds helped improve body weight, body mass index (BMI), and waist circumference. Studies with people who had a higher BMI (over 30, indicating obesity) showed even more significant improvements. This suggests that flaxseeds may be a helpful addition to treating obesity.

Potential Risks and Downsides

Flaxseeds have some risks. Avoid eating them raw or unripe, as they may contain harmful compounds. People who are pregnant should be cautious, as flaxseeds might have mild hormonal effects. Some studies have linked flaxseed oil consumption during the second or third trimester to a higher risk of premature birth.

Since flaxseeds are high in fiber, consume them with plenty of water to prevent constipation or, in rare cases, intestinal blockages. Both flaxseeds and flaxseed oil may also cause diarrhea.

Eating flaxseed or applying flaxseed oil to the skin can cause allergic reactions in some people. People allergic to flaxseed may develop symptoms like a rash or itching. In some cases, the allergy can be severe and lead to anaphylaxis, a life-threatening reaction that can cause trouble breathing and swelling.

Hemp seeds are usually sold hulled. These small, cream-colored seeds have a soft texture and a slightly sweet, nutty flavor. Flaxseeds are small, oval-shaped, and come in brown or golden colors. They have a mild, nutty flavor that becomes stronger when ground.

While flaxseeds are sold whole or ground, the ground seeds are easier to digest. Your body can also absorb more nutrients from the ground seeds. You can grind flaxseeds at home using a coffee grinder, blender, or food processor.

The best way to store both hemp seeds and flaxseeds is in an airtight container, kept in a cool, dark place. For longer freshness, store them in the fridge or freezer.

Here are a few simple ways to enjoy flaxseeds and hemp seeds:

• Use as a topping for oatmeal, cereal, salad, or yogurt
• Blend with your favorite fruits and milk to make a smoothie
• Stir into baked goods like muffins, pancakes, or bread recipes
• Use as a topping or garnish on soups and stews
• Add to granola or energy ball recipes

You can also use flaxseeds as an egg substitute in baking recipes, providing moisture and binding ingredients together. To do this, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for a few minutes until it thickens. Add the mixture to the recipe as you would an egg.

Both flaxseeds and hemp seeds are healthy but offer different benefits. Hemp seeds are higher in protein, making them an easy way to add more plant protein to your meals and snacks. Flaxseeds are high in fiber, which helps with bowel regularity and lowering cholesterol.

Both seeds are packed with healthy fats, minerals, and B vitamins, which is especially helpful if you’re lacking in those nutrients. Whether you choose hemp seeds for extra protein or flaxseeds for fiber, both are healthy for most people and easy to incorporate into your diet.

Although they differ in nutrition and taste, both hemp seeds and flaxseeds provide healthy fats, minerals, B vitamins, and beneficial plant compounds. More research has been done on flaxseed, supporting its potential benefits, but available studies on hemp seeds are also promising.

Both seeds are generally safe to consume. However, some people may have allergies to hemp or flax, and flaxseeds may not be safe for people who are pregnant.

Whether you choose hemp seeds for a protein boost or flaxseeds to support digestive and heart health, both are nutrient-rich options and easy to add to your diet.