Hemp vs flax seeds are both excellent sources of fiber and healthy fats, but what’s the difference? Is one more nutritious than the other?
In this post, we’ll compare hemp seeds and flax seeds to help you decide which one is the best addition to your diet.
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What is a Superfood?
Hemp seeds and flax seeds have become very popular over the years, commonly known as a “superfood.” A super food is a marketing term used to describe foods that are rich in nutrients, such as vitamins, minerals, antioxidants, and healthy fats.
These foods are often associated with potential health benefits, such as reducing the risk of chronic diseases, supporting immune function, and improving overall well-being.
Hemp and flax seeds fit the bill. But keep in mind, no single food can provide everything your body needs to stay healthy and energized. The key to good nutrition is variety—mixing up your diet with fruits, vegetables, whole grains, lean proteins, and healthy fats ensures you’re covering all the bases.
Plant-based diets like the Mediterranean and DASH diets are excellent examples of balanced eating. They prioritize nutrient-dense foods such as vegetables, whole grains, nuts, and seeds.
Research shows these diets can help lower the risk of chronic conditions like heart disease, diabetes, and high blood pressure.
Want to learn more about these beneficial eating patterns? Check out my blog posts:
Hemp vs Flax Seeds: A Simple Comparison
Hemp and flax seeds are small but full of nutrients, making them great choices for a healthy diet. Each has unique benefits and forms, so knowing what they offer can help you pick the best option for your needs.
What Are Hemp Seeds?
Hemp seeds come from the hemp plant (Cannabis sativa). While hemp is related to cannabis, the seeds do not contain THC and CBD, the psychoactive compound found in marijuana.
Hemp seeds may contain trace amounts, if any and will not cause a “high.” These seeds are considered safe to eat by the FDA.
Hemp seeds have a mild, nutty flavor and soft texture, making them a versatile addition to various dishes.
Hemp seeds are:
- Rich in Protein: A complete protein source with all 9 essential amino acids. Hemp seeds are an excellent plant based protein to add to your diet. One serving (3 tbsp) of hemp seeds offers 9-10 grams of protein!
- High in Healthy Fats: Hemp seeds are over 30% fat and are a good source of omega-3 and omega-6 fatty acids, with an ideal ratio of 2:1 to 3:1. Polyunsaturated fats reduce the risk of heart disease, making hemp seeds a heart-healthy choice. One serving contains 15g of healthy fats.
- Packed with Nutrients: Hemp seeds are also a great source of other nutrients, including magnesium, thiamin, phosphorus, zinc, copper, and manganese.
Forms of Hemp Seeds
- Hulled Hemp Seeds (Hemp Hearts): The soft, inner seed without the shell.
- Whole Hemp Seeds: Retain the shell, offering extra fiber.
- Hemp Seed Oil: Extracted for cooking or as a supplement.
- Hemp Protein Powder: Made by grinding hemp seeds into a fine powder.
Note on hemp hearts vs. hemp seeds
Hemp hearts are hemp seeds without the outer shell, making them softer and easier to digest. They have less fiber than hemp seeds, which still have the shell and provide more fiber.
What Are Flax Seeds?
Flax seeds come from the flax plant (Linum usitatissimum). They’re slightly larger than hemp seeds and have a mild, earthy taste.
Flax seeds are:
- Fiber-Rich: Flax seeds offer about 3 grams of fiber per 2 tablespoons. They are high in soluble fiber, which can help with heart health and blood sugar control.
- High in Omega-3s: Especially alpha-linolenic acid (ALA), a type of plant-based omega-3.
- Loaded with Lignans: Flax seeds are an excellent source of lignans, a type of antioxidant linked to heart health and hormone balance. These compounds can support cardiovascular health by reducing inflammation and may also play a role in balancing estrogen levels, making them beneficial for hormone-related conditions.
Forms of Flax Seeds:
- Whole Flax Seeds: While whole flax seeds are great for storage, they can be harder to digest. If you don’t grind them, they might pass through your digestive system undigested, meaning you won’t get the full fiber and nutrient benefits.
I use a coffee grinder to ground my flax seeds, so I can fully enjoy all the benefits they offer!
- Ground Flax Seeds (Flax Meal): Easier to digest and allows your body to absorb the full fiber content compared to whole flax seeds.
- Flaxseed Oil: Concentrated omega-3s, often used as a dietary supplement.
Cost of Flax Seeds
Flax seeds are affordable, typically costing $2 to $5 per pound. This makes them an excellent budget-friendly option for adding nutrients like omega-3s and fiber to your diet.
Tip: Buy flax seeds in bulk to save money! Larger quantities usually cost less per pound. You can find bulk flax seeds at health food stores, grocery stores, or online retailers.
Key Differences Hemp Seeds vs Flax Seeds
- Protein: Hemp seeds are higher in protein, making them great for those looking to boost their intake.
- Fiber: Flax seeds provide more fiber, especially if consumed whole.
- Omega-3s: Both are good sources, but flax seeds stand out for their ALA content.
Looking for a good substitute for Hemp or Flax Seeds?
Here are some great alternatives that offer similar nutritional benefits:
- Chia Seeds
- Pumpkin Seeds
- Sunflower Seeds
These seeds are rich in nutrients like protein, healthy fats, and fiber, making them easy swaps for hemp or flax seeds in your diet. Also, both hemp and flax seeds are gluten free!
Nutritional Comparison of Hemp vs Flax Seeds
Ways to Incorporate Hemp and Flax Seeds into Your Diet
Smoothies and Shakes:
Boost your morning routine by adding hemp or flax seeds to smoothies and shakes. These seeds are an easy way to increase your intake of healthy fats, protein, and fiber.
For tips and recipes on using these nutrient-packed seeds to help lower cholesterol, check out my blog on smoothies for heart health.
Baking and Cooking:
Incorporate hemp and flax seeds into your baked goods like bread, muffins, and pancakes. They’re great additions to recipes, providing extra nutrients without changing the taste. You can also use them as an egg substitute in vegan baking, adding fiber and protein.
Snacking:
Snack smart by adding hemp or flax seeds to granola bars, trail mix, or yogurt. These seeds add a crunchy texture and are packed with nutrients, making them a perfect addition to your on-the-go snacks.
Salads:
Sprinkle hemp or flax seeds on your salads for an extra crunch and nutrient boost. Both seeds are rich in fiber and healthy fats, making them an excellent addition to any salad. They can also serve as a great topping for grain bowls or veggie dishes.
Bottom Line
Hemp seeds tend to be higher in protein and minerals making this a great option for vegetarians or vegans. While flax seeds tend to be higher in fiber and lignans. Both are great sources of essential fatty acids making them a good addition to your overall diet.
If you’re still deciding, why not try both? Each has its own unique benefits, and incorporating variety into your meals is always a win for your health!
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