Why are Hemp Fats good for you?
LEARN
Facts on Fats
Fats are vital for our health and we should all be incorporating them into our meals on a daily basis. Whilst most people no longer subscribe to the outdated notion that “fat makes you fat”, there is some residual confusion, even fear, surrounding fats and their impacts on health, specifically when it comes to cardiovascular (heart) health and weight management.
Hemp seeds and oil are a great way to add a good dose of healthy fats to meals and snacks but before we get to that, let’s take a look at why healthy fats are so important.
As you read this article, instead of focusing on what you “can’t” or “shouldn’t” have (restrictive mindset), focus on what you can add to your diet to make it as varied, expansive and nutrient-dense as possible. As with anything related to health and nutrition, there is no “one size fits all” when it comes to consumption of fats, what is beneficial to some, may have adverse effects in others. Working with a qualified nutritionist or your GP may be helpful in understanding more about what will work best for you.
Types of Fats
When talking about dietary fats, it’s important that we are clear about the types of fat we are referring to, as not all fats are created equal. I’m not one for demonising entire food groups or labelling food as “good” or “bad”, but there are some foods and specific nutrients that are more or less appropriate, in different quantities, for different people and this is true for fats.
That being said, the following applies to most healthy people.
When we talk about healthy fats, we’re talking about monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs) and a small number of saturated fatty acids.
MUFAs are plant-based fats, found in foods such as nuts, seeds, nut and seed butters, some oils, olives and avocado. PUFAs are found in oily fish, nuts and seeds, and some oils.
PUFAs include omega 3 and omega 6 essential fatty acids (EFAs), which must be provided through food as they cannot be produced by the body. According to research, omega 3s seem to provide the most health benefits, and are found in less foods, so it’s important to be extra conscious of consuming adequate omega 3-rich foods.
Around 20% of your daily diet should be made up of MUFAs and PUFAs.
Hemp seeds are not only rich in omega 3 and 6 but contain the perfect ratio of omega 3 : omega 6 – more on that later…
Small amounts of some saturated fats from coconut oil, grass-fed meat and butter, may provide health benefits for some people when consumed in moderation. No more than 10% of your daily diet should come from saturated fat.
In addition to some saturated fats, trans fats are what we should be avoiding or at least limiting in our diet. Trans fats are found in most processed foods, commercially baked goods, some spreads and anything with the words “hydrogenated” or “partially hydrogenated” on the label. Small amounts of trans fats may be present in some animal products, which is why it is generally recommended to consume small amounts of good quality animal products in moderation and to make plants and whole foods the primary focus of your diet.
Hemp seeds and other nuts, seeds and natural, whole food products do not contain trans fats.
Main Benefits of Healthy Fats
Every single cell in our body and brains need fats and they are essential for many different structures and processes within the body, including weight management, believe it or not.
Fats are a great source of energy. They actually provide more energy than carbohydrates, take up less space when stored and don’t trigger an insulin response, meaning that in many ways they are a more efficient energy source, and may actually be beneficial in weight management
When consumed with protein as part of a balanced meal, fats increase satiety and help keep blood sugar more stable throughout the day. This means they can help reduce symptoms such as mood fluctuations, energy slumps, anxiety and cravings, which are some common symptoms of blood sugar dysregulation
Omega 3 PUFAs are receiving increasing attention for their beneficial effects on heart health. Research has found them to be effective in improving the lipid profile in patients with abnormal cholesterol levels, slowing progression of atherosclerosis (the buildup of cholesterol, fats and other substances that can end up forming plaque in the artery walls) and reducing its inflammatory effects
Whilst intake of trans fats and excess intake of some saturated fats has been linked with inflammation, omega 3 PUFAs appear to have potent anti-inflammatory effects throughout the body, the positive implications of which are perhaps most notable in cardiovascular and cognitive (brain) health and function. Use of dietary and/or supplemental omega 3 PUFAs in conjunction with a healthy diet and other interventions as needed are proving invaluable in the treatment of two of the biggest causes of mortality in the modern world, heart disease and cognitive decline, including dementia
How to make sure you’re getting enough healthy fats
Without getting too caught up in numbers and percentages (which can zap some of the enjoyment from food and make things more complicated than they need to be), a good way to do this is to look at a plate of food like a pie chart and ensure around 20-30% is healthy fats. As a rough guide, aim for a thumb-sized amount, or 2-3 tablespoons with each meal. Aim for a variety of healthy fats, focusing primarily on omega 3 and omega 6 PUFAs, with more emphasis on omega 3s as mentioned earlier. The best sources of omega 3s are oily fish, seeds (especially hemp, chia and flax) and nuts (especially walnuts).
Healthy fats to include
- Organic extra virgin olive oil
- Avocado oil
- Nut oils such as walnut, almond and macadamia
- Seed oils such as hemp, flax and sesame
- Tahini
- Hemp seeds, other seeds and seed butters
- Nuts and nut butters
- Avocados and other plant-based sources of fats
- Butter and ghee from grass-fed cows or goats
- Algae oil capsules
- Sustainably sourced fish oil or capsules
- Small amounts of organically-raised, grass-fed animal products
- Moderate amounts of coconut or MCT oil (MCT stands for medium-chain triglycerides)
Please speak to your GP or health practitioner before making changes to your diet or introducing supplements
Fats to Limit/Avoid
- Puff pastry and fried foods
- Commercially baked goods
- Anything that says “hydrogenated”
- Oils such as soybean, canola, safflower, sunflower, peanut, grape-seed, vegetable and corn
- Vegetable shortening, margarine and butter substitutes
Why Hemp Seeds are a Particularly Good Source
What makes hemp seeds a particularly good source of healthy fats is the ratio of omega 3, 6 and 9 fatty acids they contain.
Omega 3 6 9 are all unsaturated fats and beneficial in their own way, however, in order for them to be absorbed and utilised in the most efficient way, they need to be consumed in the right ratio to each other. Additionally, despite their health benefits, there is such a thing as too much of a good thing when it comes to omega 6 and 9.
As mentioned earlier, omega 3 and 6 cannot be produced by the body and must therefore be obtained from food. Omega 9 fatty acids are non-essential meaning the body can produce their own, they are also relatively easy to obtain from the diet. Whilst they are healthier than trans fats and some saturated fats, focusing on omega 3 and 6 is considered to be most beneficial to health. That being said, the fact that omega 6 is present in many foods, means that it’s easier to get too much of it, which can actually contribute to inflammation.
As you can see, omega 3 should be the focus in terms of fat intake. The recommended ratio of omega 3 to 6 is between 2:1 and 4:1, however the ratio in the typical western diet is as high as 17:1.
Thankfully, the ratio of omega 3 to 6 in hemp seeds is closer to 3:1 which, along with the countless other essential nutrients it contains and the fact it’s good for the planet too, makes hemp (in all its glorious forms) a great addition to your diet.
Take-aways
As with any nutrient, individual requirements will vary based on many factors, but as a general guide, include a source of healthy fats with every meal, as part of a varied whole-foods diet, with a focus on plant foods, as close to their natural state as possible.
Remember that fats do not make you fat, so eat a variety of foods that are rich in healthy fats from the sources mentioned in this article.
Of the healthy fats mentioned, focus on omega 3s especially. Regular consumption of hemp seeds is a great way to do this because of the “golden ratio” of omegas they contain.
If you don’t eat fish, supplementation may be necessary, but speak to a qualified health practitioner to help you with this.
Remember, 2-3 tablespoons of hemp seeds will go a long way in helping you meet your daily requirements of healthy fats. Sprinkle them on salads, roasted veggies and breakfast, or add them to raw treats for a deliciously earthy and nutrient-dense addition to your meals.
Hemp North:
A big thank you to Hannah for explaining the Facts on Fats. I hope that has helped.
Be sure to Check Out Her Other Posts on other benefits of Hemp Hearts and Hemp Oil.
Also please do check out all our Amazing Recipes Here – Hannah also is adding some great dishes to our list.
Why not choose a Pouch of Hemp Hearts if you have read this far.
Any questions on this topic don’t hesitate to get in contact with Hannah Here:
Share
Author
Hannah
How hemp seeds help support your immune system & improve your health
Our in-house nutritionist explains what our immune systems do, how we can support them and, *spoiler alert* YES hemp seeds can help! (Is there anything they can’t do?).
Why is Plant-based protein so good for us?
What is protein, why do we need it and why is hemp such a good source?
Why are Hemp Fats good for you?
Hemp seeds and oil are a great way to add a good dose of healthy fats to meals and snacks but before we get to that, let’s take a look at why healthy fats are so important.
