Written by Catherine Saxelby
on Wednesday, 07 March 2018.
Tagged: food trends, healthy eating, nutrition, super foods, trends, wellness
Move over linseed. Step aside chia. In Australia, hemp seeds have now been approved for consumption and you’ll soon see them everywhere. I predict they will quickly take their place alongside linseed and chia. They truly are superstar seeds that have a real nutrition benefit in the form of plant omega-3. For both farming and nutrition reasons, I’ve long been a fan of hemp so am pleased that – after years of being prohibited – they have finally been given the nod.
In 2017, this hemp was approved for use as a food in Australia, although it’s been for sale for years in the US and EU.
THC stands for TetraHydroCannabinol, which is the psycho-active ingredient of marijuana.
Hemp is a distinct variety of the plant species Cannabis sativa L. It is NOT marijuana and has low levels of THC (won’t make you high). Low-THC hemp or industrial hemp is the term usually used for this type of hemp, which comprises the whole seeds as they come from the plant.
The authorities had to get right the marketing and labelling issues, legal implications, maximum levels of the hallucinogenic THC, and potential problems for roadside drug testing. Now you’ll see low-THC hemp for sale in the form of whole hemp seeds, hemp flakes, hemp oil, hemp protein (the part leftover after the oil is extracted) and hemp flour (ground hempseeds). Where once they had to be labelled as ‘not for internal consumption’ or sold as a skin ‘moisturiser’, they now enjoy wider appeal.
The nutritional value of hemp is significant.
Hemp seed oil is 100 per cent total fat and is extracted from the seeds. Hemp Foods Australia tell me they cold-press it mechanically using no heat or solvent, so expect it to have a stronger greenish look and flavour.
Of that total, hemp seed oil contains around 75 per cent polyunsaturated fats. It is particularly rich in the omega-6 fatty acid linoleic acid (LA) and an omega-3 fatty acid ALA. Plus a bonus of gamma-linoleic acid (GLA), usually found only in evening primrose oil or borage seed oil.
Most interestingly, the omega-6s and omega-3s are present in the ratio of 2:1 to 3:1, which is thought to be around the ideal ratio for good health.
From the table below, you can verify that there’s 54 per cent of omega-6 to 17 per cent of ALA, which becomes 3:1. Current estimate is that we eat around 12:1 so too much omega-6.
I see it as an easy way for vegans to get their recommended intake. One tablespoon of hemp seed oil gives you 3 grams or 3,000 mg of ALA, which represents 300 per cent of the suggested day’s intake of 1,000 mg.
For comparison, linseeds (flax seeds) are also a popular source of omega-3 acids. They too contain a lot of chlorophyll so can look quite greenish if unrefined. Due to its high ALA, the linseed oil is unstable and oxidises quickly (goes rancid). To slow this down, it’s always been suggested to store in the fridge in dark glas - something I too suggest for hemp oil.
Component | Per 100 g |
Energy kJ/Cal | 3516/840 |
Protein, g | 0 |
Fat Total, g | 93.5 |
Saturated, g | 10 |
Polyunsaturated, g |
73.5 of which: 53.5 LA o-6 16.5 ALA o-3 3.5 GLA o-3 |
Monounsaturated ,g | 13.5 |
Carbohydrate, g | 0 |
Sodium, mg | 0 |
De-hulled hemp is probably easier to absorb than linseeds which have a strong outer protective brown hull. It is a welcome new food source of ALA which are few and far between. Hemp has:
The table below compares the fat, linoleic acid and alpha-linolenic acid in seeds and nuts in grams per 100 grams or per cent (%).
Seed | Fat % | LA omega-6 % | ALA omega-3 % |
Chia | 30 | 6 | 18 |
Linseed | 42 | 6 | 22 |
Sesame | 49 | 21 | <1 |
Hemp | 54 | 31 | 9 |
Walnut | 69 | 50 | 6 |
Low-THC hemp seed products are available for purchase now. You’ll be able to buy whole seeds, flaked seeds or hearts, flour, oil, hemp milk and protein powder, all of which can be used in a variety of recipes (think muesli or a yoghurt-hemp-berry brekkie drink) and a range of hemp-enriched foods from muffins to burger patties. I’ve even seen hemp-based cakes.
Hemp Foods Australia is the largest manufacturer in the southern hemisphere and sells hemp products directly from its website. This is where I purchased mine from. Alternatively you’ll spot them at health food stores, supermarket shelves, cafes and juice bars. Demand is expected to quadruple in Australia over the next year.
Internationally, hemp has already been used to make a range of foods including hemp milk, meal replacement powders, snack bars, pasta, breads, salad dressings and even ice cream.
Hemp also provides the raw material (from the stalks) for fibres that can be used to make clothes. These are also used as a starter base to make paper, building materials and fuel.
Serve size: 28 g or about ½ cup
Component | Per serve | Per 100 g |
Energy kJ/Cal | 730/174 | 2610/621 |
Protein, g | 8.8 | 31.3 |
Fat Total, g | 15.2 | 54.2 |
Saturated, g | 1.7 | 6.0 |
Polyunsaturated, g | 11.4 | 40.6 |
Monounsaturated, g | 2.0 | 7.3 |
Carbohydrate, g | 0.6 | 6 |
Sugars, g | 0.6 | 2 |
Dietary Fibre, g | 0.9 | 4.2 |
Sodium, mg | 0 | 0 |
Source: Hemp seeds pack Feb 2018
Good news for farmers - hemp is one of the most versatile and eco-friendly crops in the world and many areas of Australia have the perfect climate for growing it, according to Hemp Foods Australia. Hemp is a quick-growing crop and uses less water, land and resources than other seed crops.
Look out for new foods made with hemp in the coming year. Add hemp seeds to your muesli or morning smoothie in just the same way as you’d use linseeds or sesame seeds. Use hemp oil to make a salad dressing or to drizzle over cooked beans or other vegetables. It is another great source of omega-3s from plant foods. Best of all, buy hemp foods that are grown in Australia to help the farmers survive and thrive.
© 2024 Foodwatch Australia. All rights reserved
Author photo by Kate Williams
Website by Joomstore eCommerce