Skip to main content
  1. Home
  2. Food & Drink

The Manual may earn a commission when you buy through links on our site.

What is Hemp Protein and Should You Try It?

By
Hemp protein powder smoothie and its ingredients.
Unsplash

Whether you mix them with plain water or your favorite milk or milk substitute or blend them together in a nutritious protein shake or smoothie with fruits, vegetables, nut butter, and other superfoods, protein powders offer a versatile way to quick, on-the-go nutrition, particularly if you do not have time to eat or prepare food. Protein powders also offer a convenient way to refuel your muscles and body after a workout when the thought of drinking the nutrients you need for recovery is more palatable than eating solid food.

There are quite a few types of protein powders available, ranging from whey, egg, and casein proteins, to vegan options like pea, soy, or rice protein. Each protein source offers a different amino acid profile, so oftentimes, protein powders incorporate several sources of protein to provide an ample concentration of all nine essential amino acids.

Recommended Videos

Although it wasn’t that many years ago that hemp protein powder could only be found in niche vegan markets, it is now a widely available and popular plant-based protein supplement. Unlike many plant-based protein sources, hemp protein contains all nine essential amino acids and is, therefore, a complete source of protein and a great option for vegans or those with poor tolerance to whey. If you are looking for ways to conveniently boost your protein intake and fuel your body with the nutrients it needs to rebuild and repair after workouts or to conquer your everyday life with vitality, keep reading to learn about the health benefits of hemp protein and how to incorporate hemp protein into your diet.

What Is Hemp Protein?

Hemp protein powder is made by grinding the seeds of the hemp plant. It does not contain any marijuana, THC, or psychoactive compounds. It has an earthy taste with nutty undertones. Depending on the powdered formulation, the hemp seed powder may be defatted to isolate the protein in a concentrated form, or kept in a more whole form with the essential fatty acids intact. Since the latter is more common, most hemp protein powders have a higher fat content than other common protein powders, though the fats in hemp are heart-healthy, anti-inflammatory fatty acids.

Hemp protein powder contains all 20 amino acids, including the nine essential amino acids—the ones that must be consumed because the body cannot produce them endogenously. It also contains significantly more fiber than most protein powders, along with vitamins and minerals.

Benefits of Hemp Protein

Bacteria in the intestine.
Image used with permission by copyright holder

In addition to the standard benefits of any protein powder—such as convenience and versatility—hemp protein powder has some unique benefits.

  • Complete source of plant-based protein: With all nine essential amino acids, hemp protein is a complete source of protein, which is uncommon for plant-based sources. For those with sensitivities to soy, egg, whey, or casein (other complete proteins), consuming hemp protein over something like rice can ensure you’re getting all of the amino acids you need to rebuild and repair muscles.
  • Good source of healthy fats: Hemp protein provides a different nutritional profile than most protein powders and tends to be less processed. About 10% of the average dry weight of hemp protein powders comes from unsaturated fats, including omega-3 fatty acids.
  • Contains vitamins and minerals. Hemp seeds are a rich source of key minerals, including calcium, magnesium, phosphorus, iron, zinc, and copper.
  • Supports digestion. Ground hemp seeds are an excellent source of soluble and insoluble fiber, increasing feelings of satiety and aiding digestion and bowel regularity.
  • Hypoallergenic and anti-inflammatory. Hemp protein ranks among the lowest in terms of the prevalence of sensitivities, making it a good option for those with poor tolerance to egg, soy, whey, etc. Due to the omega-3 fatty acids and the gamma-linoleic acid (GLA) content, hemp seeds reduce inflammation in the body and have been shown to alleviate pain associated with arthritis.
  • Improves circulation. Hemp contains a high concentration of arginine, an amino acid involved in the production of nitric oxide, which in turn dilates blood vessels. As such, hemp may help lower blood pressure.
  • Nourishes skin. Hemp protein powder provides vitamin E, an antioxidant that improves the integrity of cell membranes and nourishes hair and skin cells.

Drawbacks of Hemp Protein

Though hemp protein has quite a few benefits, it’s not necessarily the best protein source for everyone. As it contains more fiber than most protein powders, hemp protein powder may cause gastrointestinal distress and diarrhea in high quantities or in those with sensitive guts. It also tends to be grittier and have a more pronounced earthy flavor than egg, rice, or whey protein, such that hemp protein doesn’t mix as well into plain water and flavored hemp proteins often still have a grassy note. Lastly, in terms of protein density, hemp protein usually contains less protein per calorie than egg or whey because of the fatty acid and fiber content. That said, it is a more complete food and less refined that protein isolates.

How to Use Hemp Protein Powder

Different flavors of hemp protein shakes.
Pexels

Hemp protein powder can be mixed into water, juices, or milk/milk alternatives, or blended into smoothies and protein shakes. It also can be added to oatmeal, yogurt, or other hot cereal. Hemp protein lower can also be used in pancake or bread batters, cakes, homemade protein balls, granola bars, or brownies. You can substitute up to 1/4 of the flour in any recipe with hemp protein powder to boost the protein, fiber, mineral, and healthy fat content.

Best Hemp Protein Powders

When buying hemp protein powder, look for ones that have few ingredients, and primarily contain cold-pressed hemp seeds. Added sugars and artificial sweeteners should be avoided.

Bob’s Red Mill Resealable Hemp Protein Powder

Bob's Red Mill Resealable Hemp Protein Powder on white background.
Image used with permission by copyright holder

This single-ingredient hemp protein powder provides 12 grams of protein and 11 grams of fiber in each 1/4 cup. As it is unflavored, it can be used in baked goods and batters as well as drinks.

Nutiva USDA Organic Cold-Pressed Raw Hemp Seed Plant Protein 

A pack of Nutiva USDA Organic Cold-Pressed Raw Hemp Seed Plant Protein on white background.
Image used with permission by copyright holder

You can’t get much cleaner and “real food” than this Nutiva USDA Organic Cold-Pressed Raw Hemp Seed Plant Protein. This high-fiber, organic hemp protein powder is made by gently pressing raw hemp seeds without using hexane, preservatives, additives, or added sugar.

Manitoba Harvest Hemp Yeah! Balanced Protein + Fiber Powder Unsweetened

A pack of Manitoba Harvest Hemp Yeah! Balanced Protein + Fiber Powder, Unsweetened on white background.
Image used with permission by copyright holder

Each serving of Manitoba Harvest Hemp Yeah! Balanced Protein + Fiber Powder provides 15 grams of protein, 8 grams of fiber, 2 grams of healthy fats, and 110 calories, along with many minerals. It’s unsweetened, organic, and easier to mix smoothly into liquids than many hemp powders. 

Editors’ Recommendations

Topics
Amber Sayer
Amber Sayer
Former Digital Trends Contributor
Amber Sayer is a fitness, nutrition, and wellness writer and editor, and was previously a Fitness Editor at Byrdie. She…
Bourbon snifters: What they’re good for, which bourbon you should drink from them, and more
Why you should have bourbon snifters, and what to drink from them
Snifter

If you’re new to bourbon, you probably pour your favorite whiskey into a rocks glass with or without ice and sip it while you binge-watch the newest show du jour on Netflix and call it good. And while that’s all well and good, as we aren’t here to tell anyone how to imbibe whiskey, you might not be enjoying it as much as you could be. That’s to say that there are whiskey glasses designed to elevate and heighten your whiskey-tasting experience.

Don’t believe us? Just take your classic rocks glass, for example. It’s fairly uniform and unexciting. It’s designed for cocktails. That’s because when you drink an Old Fashioned. Sazerac, or Whiskey Sour the experience is all about the various flavors the ingredients (when combined with whiskey) create.

Read more
Here are the benefits of taking vitamin D supplements – what you should know
Find out if you're getting enough Vitamin D or if you need help getting more
A close-up of a vitamin D capsule

It’s not always easy or feasible to consume a well-balanced and varied diet. Between juggling a busy schedule with minimal time for healthy food preparation, food allergies and intolerances, dietary preferences, and cultural eating habits, many of us fall short of meeting the nutritional recommendations for several key vitamins and minerals. Even if you cook at home and try to eat a healthy diet, you may be deficient in certain micronutrients because some essential vitamins and minerals are only found in a few food sources or are only present in low concentrations.
Vitamin D is a prime example of a vital nutrient that is not found in many common foods in the standard American diet, nor is it necessarily well absorbed when consumed in food sources. Rather, exposure of the skin to sunlight is the primary means by which the body’s vitamin D levels are increased, as exposure to UVB rays stimulates the production of vitamin D.
However, as the hours of daylight dwindle in the winter and the sun becomes less intense, it becomes increasingly difficult to meet your vitamin D needs. Because vitamin D plays several key physiological roles, it may be advisable to take vitamin D supplements. Keep reading for our helpful primer on the functions and benefits of vitamin D, foods high in vitamin D, and whether vitamin D supplementation may be useful.

What is vitamin D?
Along with vitamins A, E, and K, vitamin D is a fat-soluble vitamin, which means it's stored in the body rather than excreted like vitamins C and B vitamins. However, unlike any other vitamin, vitamin D is actually a steroid hormone produced from cholesterol when skin cells are exposed to UVB rays. In addition to the endogenous production of vitamin D, there are two different dietary forms of the nutrient:

Read more
Did you know these popular foods are high in saturated fat?
The foods high in saturated fat you may want to cut out of your diet
An array of meats and cheeses.

Saturated fat is a fat that is solid when at room temperature. This happens because all of the carbon molecules are connected by double bonds. Butter is an example of a food high in saturated fat. On the other hand, olive oil contains unsaturated fats, and that is why it is liquid at room temperature rather than solid.

Foods high in saturated fat have long been associated with raising “bad” LDL cholesterol levels and increasing the risk of heart disease, cardiovascular disease, and certain inflammatory conditions. However, there is also newer evidence potentially debunking this thinking, as some studies show that certain saturated fats, such as those found in coconut, can lower cholesterol levels and reduce the risk of cardiovascular disease.
Most nutritionists and dietitians suggest limiting your intake of processed saturated fats—such as those in hot dogs, doughnuts, or mayonnaise—to no more than 10% of your daily caloric intake or a daily value of 20 grams. Instead, focus on foods high in monounsaturated fats and polyunsaturated fats, such as anti-inflammatory omega-3 fatty acids. Not sure what kind of fat is in your favorite foods? Keep reading for a list of high saturated fats foods, and see if you can replace some of them with healthier options.

Read more