Hemp plant-based beverage, often known as hemp milk, is a dairy substitute that involves combining hemp seeds (Cannabis sativa) with water to make a paste. Hemp milk produced commercially may include additional components such as vanilla or other spices and sweeteners. Hemp milk can be enhanced with various vitamins and minerals depending on the manufacturer.
Hemp milk is a nutty-tasting, creamy liquid that resembles dairy milk. People who are allergic to dairy products, have lactose intolerance, or follow a vegan diet may choose to consume fortified hemp milk for calcium, vitamin D, and other nutrients that are typically present in dairy items. Hemp milk’s low carbohydrate count make it suitable for use in smoothies or as a ingredient in meals.
Hemp Milk Nutrition Facts
Hemp milk may provide significant amounts of calcium, vitamin D, and other vitamins and minerals if it has been fortified. The USDA offers this nutrition data for a single-cup (240 mL) portion of unsweetened hemp milk.
- Calories: 60
- Fat: 4.5g
- Sodium: 110mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 3g
- Calcium: 283mg
- Phosphorus: 317mg
- Potassium: 101mg
emp milk is an excellent source of unsaturated fatty acids and contains no sugar or carbohydrates. A one-cup serving of unsweetened hemp milk (made from water and hulled hemp seed) has around 60 calories. There isn’t any sugar or carbohydrates in this form of hemp milk.
Hemp milk sweetened or flavored with brown rice syrup, sugar, or other add-ins has a different calorie and carbohydrate content. The calorie and carb counts for these hemp milks will be different. A one-cup serving of vanilla flavor sweetened hemp milk (made from a hemp nut base, brown rice syrup, and natural flavors) contains 161 calories, 24g carbohydrate, 16g sugar, and 1g fiber.
Hemp milk does not have an established glycemic index since it contains no carbohydrates, but if there are no carbohydrates in the food, the GI is likely to be zero. The glycemic index (GI) is a measure of how carbohydrates in meals affect blood sugar levels. Hemp milk with added sugar will have a higher glycemic index.
A one-cup serving of hemp milk has approximately 4.5 grams of fat. The most of the fat is polyunsaturated (3.5g), with some monounsaturated (0.5g) and no saturated fat. However, this may differ between brands. Some companies add extra fats to their products.
For example, one brand has sunflower lecithin as the third ingredient. Lecithin is a fatty substance found in some plant and animal tissues that is also known as phosphatidylcholine. Hemp milk from this company contains 8 grams of total fat per serving (6g polyunsaturated fat, 1g monounsaturated fat, and 0.5g saturated fat).
Hemp milk contains approximately 3 grams of protein per single one-cup serving.
Vitamins and Minerals
Hemp milk may be high in certain nutrients but low in others, so it’s important to read the nutrition facts label before purchasing any hemp milk. Some, but not all, brands are fortified. This implies that during production, they have been added with various minerals.
A one-cup serving of hemp non-dairy beverage, according to USDA statistics, may provide 283 milligrams of calcium (20 percent DV)1 or up to 499 milligrams (50 percent DV). A cup of low-fat dairy milk has about 310 milligrams of calcium.
Hemp milk will likely include additional vitamins and minerals depending on the brand and strain. Some may contain vitamin D (up to 30% of the daily value), riboflavin (up to 35%), magnesium (15% to 25%), and phosphorus (25% to 45%). Vitamin B-12 is added (25 percent of the daily value) to some, providing smaller amounts of iron, zinc, potassium, and vitamin A.
A single cup of unsweetened hemp non-dairy beverage has about 60 calories.
The evidence for the health advantages of hemp milk is insufficient. However, owing to the nutrients that have been added to it, choosing fortified hemp milk may provide certain health benefits.
Hemp milk, on the other hand, may be beneficial since it is high in magnesium and contains anti-inflammatory compounds. However, if you choose a type that hasn’t been enhanced or make your own hemp milk at home, these advantages are lost. While hemp seeds (also known as hemp hearts) are nutritional in tiny amounts, they do not contain all of the nutrients found in fortified hemp milk.
Can Be a Nutrient-Rich Milk Alternative
Hemp milk is an excellent source of calcium and other minerals, and it’s also a good vegan alternative for people who are lactose intolerant, allergic to dairy products, or restricting their diet for another reason. Vitamin D, riboflavin (vitamin B2), magnesium, phosphorus, potassium, vitamin B12, and vitamin A are all present in dairy milk.
If you don’t consume dairy, you’ll need to get essential nutrients from other sources. A great way to get the nutrients you need is to eat fortified foods like hemp milk.
When you consume hemp milk rather of dairy, you’ll lose more calories and protein, as well as saturated fat and carbohydrates. You’ll get many of the same vitamins and minerals when you drink hemp milk instead of cow’s milk.
However, bear in mind that the dairy substitute you choose is critical. Don’t rely on a dairy substitute for important nutrients unless you’re sure it contains all of the vitamins and minerals you need.
Can Help Improve Bone Density
Calcium in hemp milk may help you keep strong, healthy bones and might aid in the prevention of osteoporosis, a weakening of the bones that can result in fractures.
High calcium consumption throughout life is linked to poor bone mass and a high fracture rate. According to national nutrition surveys, the majority of people are not obtaining enough calcium to develop and preserve strong bones.
Vitamin D helps the body absorb calcium. As a result, vitamin D in some hemp milk products is important for bone health since it aids in the absorption of calcium. You may improve your vitamin D levels by exposing yourself to sunshine. Sunlight, on the other hand, has the potential to raise your chance of skin cancer; thus foods are preferable choices.
May Help Prevent Vitamin B12 Deficiency
Vitamin B12 deficiency is rare in people who eat a balanced diet and avoid eating any animal products, since it’s found in some foods. Some individuals may have inadequate amounts of vitamin B12 because they don’t absorb it properly or because their diets do not include foods high in the vitamin. Vegetarians, vegans, those who have had gastrointestinal surgery, and persons with digestive disorders (such as celiac disease or Crohn’s disease) should consider taking a vitamin B12 supplement or consuming foods that are supplemented with it.
Vitamin B12 deficiency can cause a variety of symptoms, including tiredness, weakness, nerve issues, constipation, loss of appetite, weight loss, and difficulty with balance. It can also induce nerve damage; therefore, it is critical to address it as soon as feasible.
Helps Prevent Calcium Deficiency
Calcium is essential for maintaining bone health and has a variety of other functions in the body. It aids in the maintenance of good blood vessels for circulation and the release of various hormones and enzymes. It also aids nerve-muscle communication by helping to facilitate communication between nerves and muscles.
Calcium insufficiency is common among post-menopausal women. The National Institutes of Health also warns that young boys ages 9 to 13, young girls ages 9 to 18, and male adults over the age of 70 are frequently calcium deficient. One method to fulfill the recommended daily intake of calcium is to consume foods that have been supplemented with it (which may include hemp milk).
May Help Support Heart Health
Hemp seeds have been shown to aid heart health in certain circumstances. According to one published study review, research has been slow and numerous animal tests have been carried out. They claim that the omega-3 and omega-6 fatty acids in hemp seeds can improve cardiovascular function.
Although Cannabis sativa allergies are possible, most of the reported cases have been linked to exposure through smoking and direct contact with the plant. According to the American Academy of Allergy, Asthma & Immunology (AAAAI), marijuana allergy symptoms may appear after hempseed ingestion. There have yet to be any studies documenting a hemp milk allergy.
Rashes, hives, or edema are examples of marijuana allergy symptoms. Wheezing and shortness of breath can also be severe symptoms. C. sativa might cause an allergic reaction in people who are sensitive to tomato, peach, or hazelnut. If you have reactions after ingesting hemp milk, especially if you have known allergies, contact your doctor for personalized recommendations.
Some individuals are concerned about getting high from hemp-based meals. Marijuana and hemp come from the same cannabis plant family, but they are very distinct. Hemp seed and hemp milk are generally regarded as safe (GRAS) when eaten as part of a meal.
Food-grade strains of hemp must contain less than 0.3% THC by weight. This is to ensure that you do not experience any THC-related effects when consuming hemp milk.
Hemp seeds are gluten-free by nature, although hemp milk is not necessarily so. Some brands claim to be gluten-free, while others do not.
Hemp milk, like other plant-based milks (such as almond milk, soy milk, and rice milk), comes in a variety of brands, flavors, and types. Hemp milk is less popular, therefore you’re not likely to find as many choices on store shelves. Many stores sell sweetened or unsweetened hemp milk or vanilla-flavored hemp milk.
Hemp milk is not often found in the dairy section of stores (unlike almond milk, soy milk, and others). Most manufacturers produce shelf-stable boxes that you can find on the shelves. The product also will not be called “milk.” Only a dairy beverage produced by cows may bear the term “milk” under US Food and Drug Administration guidelines.
Hemp Milk Storage
Hemp milk is available in shelf-stable packaging that stays fresh for a long time after being stored in the fridge. If you open it up, keep it refrigerated. It will stay fresh for 7 to 10 days if kept at room temperature. When hemp milk separates,
Some people have also complained about black specks in their hemp milk. These specks are from the hemp hull and are completely safe to consume.
How to Prepare
Many individuals prefer to produce hemp milk at home. It is a straightforward procedure that takes only a few materials and requires no special expertise. Just keep in mind that the nutrients present in hemp milk from the manufacturer will not be present in your own hemp milk made at home.
To make your own hemp milk, put 1/2 cup hemp seeds and 4 cups water in a high-speed blender. Flavorings may be added as desired. To improve flavor, many people add a pinch of salt. Others prefer to use vanilla or dates to add sweetness.
Combine the milk and cheese, then blend until smooth. At this point, you have the option of straining or not doing so. Some individuals prefer a thicker consistency and keep the milk as is. Others strain it through cheesecloth to make it thinner. It may be kept in the refrigerator for up on 5 days.
Hemp milk, like other milk alternatives, may be used in the same manner as dairy milk. Drink it by the glass, mix it into coffee, or use it to make smoothies. You may prepare overnight oats with hemp milk, oats, and your favorite toppings (such as nuts or berries).
Hemp milk has a deeper flavor than other types of milk, therefore it’s important to use the correct amount. It is wonderful in baked goods and in savory dishes.