Hemp milk: Nutrition, benefits and how to make

Hemp milk is an alternative to cow's milk of plant origin. This milkshake is made from hemp seeds and is packed with high-quality plant-based proteins, healthy fats and minerals. Drinking hemp milk may benefit skin health and protect against heart disease.

1. What is hemp milk?

Hemp milk is made by mixing water with the seeds of the hemp plant, Cannabis sativa.
This plant is also used to produce cannabis. However, hemp milk and other products made from hemp seeds do not cause the same brain effects as marijuana and contain only negligible amounts of the compound tetrahydrocannabinol (THC). Hemp milk has a natural flavor from the seeds and a creamy consistency. This milk can be used as a substitute for cow's milk, for example in smoothies, coffee and cereals.
While hemp milk can be made with seeds and water, many commercial varieties contain sweeteners, salts, or thickeners. Due to the growing popularity of plant-based milk, hemp milk can be found in most grocery stores and online. In addition, users can also do it at home.

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2. Nutritional value

Hemp milk is very nutritious, packed with protein and healthy fats. In fact, this milk has more protein and healthy fats than other popular plant-based milks, including rice milk and almond milk. Compared to whole cow's milk, hemp milk has fewer calories, less protein and carbs but about the same amount of fat.
One cup (240 ml) of unsweetened hemp milk contains approximately:
Calories: 83
Carbs: 1.3 grams
Protein: 4.7 grams
Fat: 7.3 grams
Calcium: 2% daily value (DV)
Iron: 7% DV
In addition to these natural nutrients, commercial hemp milk is often fortified with calcium, phosphorus, and vitamins A, B12, and D. However, commercially available varieties are also available. may contain added sugar, salt, thickeners or other additives.

Most of the fat in hemp milk is unsaturated essential fatty acids, including linoleic acid (omega-6) and alpha-linolenic acid (omega-3), which are essential for building new tissues and membranes in the body. body. What's more, hemp milk provides protein that the body can easily digest and use. This protein is one of the few complete plant-based proteins that contain all the essential amino acids that humans need from food. Finally, hemp milk is naturally free of soy, lactose, and gluten, making it a good choice for those allergic to the ingredients listed above.

3. Health benefits

3.1 Promotes skin health

Hemp contains omega-6 and omega-3 fatty acids in an ideal ratio, between 2:1 and 3:1. Consuming a balanced amount of omega-6 and omega-3 from food can Supports the skin's immune response to inflammation and aging. A four-week study in 20 people with eczema found that taking two tablespoons (30ml) of hemp oil daily significantly improved skin dryness and itchiness. In another study in more than 4,000 women, those who reported higher dietary intake of linoleic acid (omega-6) were less likely to have dry or thinner skin than those who ate less fatty acids. Since hemp milk is rich in omega-6 and omega-3, regular intake can help promote skin health.

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3.2 Cardiovascular support

Hemp also contains nutrients that help prevent heart disease. Specifically, hemp is rich in the amino acid arginine, which the body needs to make nitric oxide. Nitric oxide helps relax blood vessels and maintain healthy blood pressure levels. Getting enough arginine can also reduce blood levels of C-reactive protein (CRP), where high levels of CRP have been linked to a higher risk of heart disease. A study of more than 13,000 adults found that those with high levels of arginine supplements experienced a 30% reduction in dangerous CRP levels compared with those who consumed less arginine. Consuming arginine-rich hemp products can help maintain optimal blood levels of nitric oxide and CRP, which in turn also leads to a lower risk of heart disease.

4. How to use hemp milk

Hemp milk can be used in place of cow's milk and added to your diet in many ways. This milk is free of soy, gluten and lactose and is a good choice for those with lactose allergies or sticking to a vegan diet. Hemp milk can be consumed on its own or added to cereals, used hot or cold, and added to pies and smoothies. Due to its creamy consistency and protein content, hemp milk is a great ingredient for making lattes, cappuccinos, and other coffee-based beverages. Although it can be used as a substitute for cow's milk, users should be aware of the obvious difference in taste.

5. How to make hemp milk

By making your own at home, users can be selective about ingredients and avoid unnecessary additives or thickeners found in many commercial milkshakes. However, homemade hemp milk may not contain as many nutrients as store-bought options. To make your own hemp milk, users need to combine 1/2 to 1 cup (68 to 136 grams) of raw hemp seeds with 3 to 4 cups (710-946 ml) of water in a high-speed blender and blend. evenly for one minute or until texture is smooth. For added flavor or sweetness, users can add sea salt, vanilla extract, maple syrup, dates, or honey. The hemp milk can then be strained with a cloth bag, nut milk bag, or thin bucket for a smoother milk texture. Hemp milk can be stored in a glass jar in the refrigerator for up to five days.

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Reference article: Healthline.com

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