hemp protein powder is a complete protein that contains antioxidants, minerals, fiber, and heart-healthy unsaturated fats.
protein powder is a nutritional supplement commonly used by athletes, bodybuilders, and those trying to gain weight or muscle mass.
cannabis protein powder is one of the more popular varieties and is made by grinding pressed cannabis seeds into a fine powder.
it has an earthy and nutty flavor and is often added to shakes or smoothies to increase protein intake.
hemp is a high-quality, vegetarian protein that contains all nine essential amino acids, as well as fiber, healthy fats, and minerals.
this article reviews the pros and cons of hemp protein powder and determines whether it is the best plant protein powder.
Intact protein
cannabis is a complete protein that contains all nine essential amino acids that humans must obtain from food.
however, research on the exact amount of these amino acids it contains varies.
one study found that the amino acid profile of hemp protein is similar to egg white and soy, both of which are high-quality protein sources (1).
however, other studies have shown that the essential amino acid lysine content of hemp is relatively low, making it a poorer quality option for this nutrient. （2, 3）。
one serving of 1/4 cup (30 g) of hemp protein powder contains approximately 120 calories and 15 grams of protein, depending on the brand (4, 5).
each serving contains less protein than soy or pea protein powder, which is more highly refined and contains up to 90% protein (6).
however, for those who prefer a less processed protein source, cannabis is a good option.
summary: hemp protein is a complete protein that contains all nine essential amino acids, but more research is needed on its quality. each 1/4 cup (30 g) serving contains 15 g of protein.
Easy to digest
in general, animal protein is easier to digest than plant protein, but studies have shown that 91-98% of the protein in ground hemp seeds is digestible .
this means that your body can use almost all the amino acids in a hemp protein powder for important body functions, such as repair and maintenance.
researchers believe that cannabis is easily digestible because it contains proteins edestin and albumin, which your body can break down quickly (6).
however, other studies judging proteins based on digestibility and amino acid content have concluded that hemp protein is of moderate quality — roughly comparable to lentils. 。
studies have found that heat treatment can reduce the digestibility of cannabis protein by about 10%, so look for cannabis protein powders made from cold-pressed seeds.
summary: hemp protein is easy to digest, but look for the highest quality cold-pressed cannabis protein.
Good source of fiber
a high-fiber diet has been linked to many health benefits, including improved blood sugar, healthier gut bacteria, and a lower risk of bowel cancer. （8, 9, 10）。
women and men should consume 25 grams of fiber per day and 38 grams, respectively, but studies have shown that less than 5% of u.s. adults meet these recommendations (11, 12).
high-fiber foods, such as hemp protein, can help bridge this gap.
hemp protein powders can contain different amounts of fiber depending on whether they are made from hulled or unhulled cannabis seeds, and whether additional fiber is added.
Most hemp protein powders contain 7-8 grams of fiber per 1/4 cup (30 grams), providing 18-28% (4, 5) of the recommended daily intake (RDI) for men and women, respectively.
in contrast, other plant protein powders such as soy, peas, and rice are highly refined and have very low fiber content (6, 13).
hemp protein powder is a great way to add both protein and fiber to your diet to make you feel fuller and longer (14).
summary: hemp protein powder is a great source of fiber, containing 8 grams per serving — much more than most other plant protein powders.
Contains unsaturated fats
hemp protein powder is made from cannabis seeds that have been pressed to remove oil, but it still contains about 10% of the original fat content (15).
one serving of 1/4 cup (30 grams) of food contains approximately 3 grams of fat, most of which is unsaturated fat, which is very beneficial for heart health (4, 5, 16, 17).in addition, cannabis seeds contain an ideal 3:1 ratio of omega-6 and omega-3 fatty acids (18, 19).
the ratio of these fats in the typical western diet is uneven, at 15:1, and has been linked to many chronic diseases, including heart disease and cancer. （20）。
consuming foods such as hemp seeds that are lower in omega-6 to omega-3 ratios can help correct this imbalance and may improve heart health. （21）。
since hemp protein powder is not as refined as other protein isolates, it contains more fat than most protein powders.
this fat content may be beneficial for people who want to add more heart-healthy unsaturated fats to their diet, but may not be ideal for those seeking low-calorie protein powders.
since hemp protein powder contains fat, it should be stored in the refrigerator after opening to prevent fast deterioration.
summary: hemp protein powder contains the ideal 3:1 ratio of omega-6 and omega-3 fats to promote heart health, but is therefore slightly higher in calories.
Rich in minerals and antioxidants
hemp seeds are rich in minerals such as phosphorus, magnesium, calcium, iron, manganese, zinc, and copper (15).
to date, no research has investigated how processing seeds into protein powders affect the levels of these nutrients.
However, the nutrition label on many cannabis protein products indicates that they contain up to 80% magnesium RDI and 52% iron per serving (22).
what's more, cannabis seeds contain compounds called lignans amides that have strong antioxidant properties (23).
antioxidants protect your body from oxidative damage, which has been linked to chronic diseases such as heart disease and diabetes, so consuming foods that contain antioxidants can be good for your health (24, 25).
summary: hemp protein powder is a good source of antioxidants and minerals, especially magnesium and iron, for your health benefits.
Earthy taste
hemp protein powder is brownish-green in color with earthy, nutty, or grassy flavors.
while many people like the taste of hemp protein powder, others find it too strong.
before buying in bulk, it's worth trying a small amount of cannabis protein to see if you like it.
since hemp protein is not as refined as other types of protein powders, the texture is slightly rougher.
it blends perfectly with smoothies and shakes but may appear sandy when stirred with water.
summary: hemp protein powder has an earthy flavor that many people love. it is best eaten in combination with other ingredients because it has a tougher texture than other plant protein powders.
recommended dosage
adults need at least 0.36 grams of protein per pound of body weight (0.8 grams per kilogram of body weight) per day (26).
for an adult of 150 pounds (68.2 kg), this equates to 55 grams of protein per day.
however, people who exercise need more protein to maintain muscle mass.
the international society of sports nutrition recommends that regular exercisers consume 0.64–0.9 g/lb (1.4–2.0 g/kg) of body weight per day (27).
people who do resistance training while reducing calories, such as bodybuilders and fitness athletes, may need up to 1.4 grams per pound (3.1 grams per kilogram) of body weight (27, 28).
athletes should consume protein within two hours of exercise for maximum recovery benefits. dosages of 5-7 tablespoons of hemp protein powder are most effective for muscle workouts (26).
while whole foods should make up the bulk of protein in your diet, supplementing with protein powders can be a good source of extra protein.
summary: hemp protein powder is a useful source of additional protein, especially for athletes. 5-7 tablespoons provide the ideal amount of protein for exercise recovery.
Side effects and precautions
while hemp protein powders are safe for most people, there may be potential side effects.
because hemp protein contains relatively much fiber, some people may experience gas, bloating, or diarrhea if consumed too much too quickly.
in addition, people with allergies to cannabis should avoid using cannabis protein powder (29).
some animal studies have shown that cannabis may be unsafe for pregnant or lactating women, people with anemia, and people with weakened immune systems, but human studies are still needed (30, 31).
Although cannabis belongs to the same plant family as cannabis, the psychoactive compound THC in cannabis seeds is found in very little. Studies have shown that eating up to 0.67 pounds or 300 grams of hulled cannabis seeds per day does not interfere with urine drug testing (32).
summary: marijuana is safe for most people, but it can cause digestive problems. anyone with allergies to cannabis and certain medical conditions should avoid using it. this protein powder does not contain enough THC and does not affect drug test results.
Conclusion
hemp protein powder is a complete protein that contains antioxidants, minerals, fiber, and heart-healthy unsaturated fats.
it's a good choice, especially for vegans, but it may not be as nutritious as other plant-based proteins like soy.
while it is generally safe, it may cause side effects or adverse reactions in some people.
more research is needed to determine the quality of hemp protein powders, but it is a good choice for those looking for nutritional protein powders that contain fiber and healthy fats.