Including seeds in your meals is an excellent way to add more protein to your diet. While several types of seeds contain protein, two stand out amongst the rest: hemp seed and flaxseed. Both overflowing with nutritional value, these two seeds have several uses and are the perfect addition to a healthy diet. Read on to learn more about hemp seed and flaxseed and how they compare as we discuss their similarities and differences and provide ways that you can begin cooking with them today.
What Is Flaxseed?
Flaxseed is the seed that comes from the flax plantLinum usitatissimum. Originating in Egypt, this seed is now cultivated worldwide to be woven into linen and harvested for its seeds. While the plant was first used to produce clothing, in the mid-20th century, the health benefits of flaxseeds were discovered, and the plant is now mainly grown to produce seeds.Aside from being enjoyed whole, flaxseeds can also be ground into a meal and cold pressed to release flaxseed oil. Flaxseeds can be added to various recipes and cuisine and are commonly used in recipes for bread, cereal and energy bars.
Flaxseed Nutrition
Flaxseeds are a high-quality source of healthy fats, plant-based protein and fiber. Find the complete nutritional profile for ourBob's Red Mill Golden Flaxseed below.
Flaxseeds provide a wealth of nutrition that can benefit your diet in several ways. Here are just a few of the benefits flaxseed provides.
Better Digestive Health
The fiber found in flaxseed works wonders for your digestive health. These seeds contain both soluble and insoluble fiber, which works to bulk up your stool, promote regularity and provide food for the good bacteria in your gut.
Plant-Based Protein Source
One serving of flaxseed provides 6 grams of plant-based protein, making it an ideal food for individuals following a vegan or vegetarian diet. Though flaxseed isn't a complete protein source, it can be combined with other foods to complete the amino acid profile.
Healthy Fats
Healthy fats like omega-3 fatty acids play a vital role in heart health and healthy blood pressure levelsand flaxseeds are full of them. Each serving of flaxseed contains 7 grams of healthy fat.
Flaxseed Uses
Whole flaxseed, flaxseed meal and flaxseed oil are all types of flax that you can work into your everyday meals. Whole flaxseed makes an excellent snack, whereas flaxseed meal and oil are ideal for individuals with sensitive digestive systems. Take a moment to review how we use flaxseed, and begin working this super seed into your diet today.
Baked Goods
Flaxseeds make an excellent addition to baked recipes. Add whole flaxseeds to bread and muffins for a tasty crunch, or use flaxseed meal as an alternative to traditional flour. For a high-fiber treat, bake this delicious Banana Cake made with our flaxseed meal. Or, add flaxseeds to a dessert-like dish and make a batch of these Caveman Cookies.
Oatmeal
Oatmeal tops the list of healthiest breakfast foods. An incredibly versatile dish, you can create a bowl that satisfies your tastes preferences when making oatmeal at home. Additionally, healthy add-ins like flaxseeds can be incorporated into your bowl of oats to take its nutrient profile to the next level. So get started using flaxseed today and make Mike's Favorite Steel Cut Breakfast Oats. Or turn oatmeal into a grab-and-go dish with this Chocolate Sesame Oatmeal Bites recipe.
Smoothies
Work your favorite vegetables, fruits and seeds into a delicious smoothie recipe you can enjoy as you head out the door. Smoothies can be made with all your favorite ingredients to create a flavor that satisfies your cravings, and adding flaxseeds to them will make them more nutritious. Start your morning full of flavor and boost your immune system with this delicious Doctor's Orders Smoothie. Made with a combination of Whey Protein Powder, greek yogurt, pomegranate juice and Flaxseed Meal, it's the perfect mix of sweet and tangy flavors.
What Is Hemp Seed?
Hemp seeds are the tiny, oval-shaped seeds of the hemp plant. While the hemp plant is related to marijuana, hemp seeds have little to no trace of tetrahydrocannabinol (THC), which means they won't have any psychoactive effects. That said, hemp seeds do contain a lot of vital nutrients that are essential to good health. When purchasing hemp seed, most store-bought varieties are de-hulled and labeled as hemp hearts. Soft and slightly crunchy, hemp seeds can also be found in powdered form.
Hemp Seed Nutrition
Hemp seeds are an excellent source of plant-based protein, and because they contain all nine essential amino acids, they are also considered a complete protein source. Therefore, they are perfect for vegetarians and vegans following a high-protein diet and can be incorporated into endless recipes. Review the nutritional information Bob's Red Mill Hulled Hemp Seed Hearts below to learn more about this nutritious food.
We mentioned that hemp is a fantastic source of plant-based protein. But that's not the only way it can benefit your health. Here are a few of hemp seed's most sought-after benefits.
Protein
Eating enough protein can help you build lean muscle, speed up recovery after injury and exercise and even curb hunger. One serving of hemp seeds contains 10g of complete protein, making them an excellent plant-based protein option and ideal for individuals looking to incorporate more of this nutrient into their diet.
Amino Acids
Hemp seeds contain all nine essential amino acids, which can only be obtained through food. Receiving all of these amino acids when following a plant-based diet can be challenging, which makes hemp seed a preferred ingredient for those following a vegan or vegetarian diet.
Minerals
Aside from a wealth of vitamins, hemp seeds contain abundant minerals like potassium and calcium. So if you're looking for quick and easy ways to boost your mineral intake, hemp seeds are a great place to start.
Healthy Fats
High amounts of unsaturated fats, including polyunsaturated fats, are found in hemp seeds and hemp seed oil. Diets high in healthy fats like omega-3s have been linked to lower risk for certain illnesses and diseases.
Hemp Seed Uses
Hemp seeds are used in several packaged products like hemp milk. However, you can also use them to create delicious homemade goods. Hemp seeds, hemp oil and hemp protein powder can be added to nearly any recipe to turn the flavor and nutrition up a notch. Here are a couple of ways we love using hemp in the kitchen.
Savory Meals
Hemp has a mild, nutty flavor that tastes great in savory dinner dishes. And when combined with other whole foods, it makes for an incredibly filling meal. Turn the hemp seeds in your pantry into a mouthwatering dish by creating these Hemp Burgers. Easy to make and entirely plant-based, they're the perfect recipe to accommodate dietary restrictions.
Energy-Boosting Treat
Hemp is loaded with nutrients like protein and fiber, which work together to keep you energized and satiated throughout the day. To ensure that your energy levels remain stable between meals, use hemp seeds to create these Chocolate Amaranth Protein Bars. Overflowing with flavor, texture and nutrition, they're sure to keep your tastebuds happy and your body fueled.
Flaxseed vs. Hemp Seed
When comparing flaxseed vs. hemp seed, there are several similarities. Both seeds are quality sources of protein, healthy fats and fiber. However, they do contain different amounts of each.When it comes to protein, hemp seed is the winner. One serving of flaxseeds contains 6 grams of protein, whereas one serving of hemp seed contains 10 grams. Additionally, hemp seeds are considered a complete protein. In comparison, flax seeds are missing one amino acid to be complete. However, they are still a rich source of it.While hemp seed may be a better source of protein, flaxseed is a better source of fiber. In just one serving of flaxseed, you'll find 8 grams of dietary fiber, compared to the 3 grams of fiber in a serving of hemp seed. So if adding more fiber to your diet is important to you, then flaxseed is a better option.In review, both hemp seed and flaxseed and incredible sources of nutrition, and your diet will benefit from each of these ingredients in various ways. Review the recipes above to begin incorporating these seeds into your meals today. From everyone at Bob's Red Mill, happy cooking!