Cannabis in food – healthy or just how much?

Must know

◦ Hemp is an excellent source of vegetable protein, polyunsaturated fats and a variety of other nutrients

◦ Some products that promote hemp as an ingredient contain negligible amounts, so it’s worth checking the ingredients list

◦ Hemp seeds and oil – along with other “super seeds” like chia and flaxseed – make versatile and nutritious additions to your diet

◦ Hemp was legalized for consumption in Australia in late 2017 and is appearing in an increasing number of food products.

Not only can you buy hemp seeds, hemp oil or hemp flour to add to your own food, but you can also find these ingredients in many packaged foods such as burger patties, muffins, corn chips and soup sold in Coles and Woolies, through flavored water on the shelves of Dan Murphy’s.

Hemp is known for containing a host of beneficial nutrients, and foods that list hemp as an ingredient are usually of healthy origin – such as protein bars, energy balls and kefir.

So, does cannabis live up to the hype?

On this page:

◦ What is cannabis?

◦ Nutrients in hemp

◦ Health benefits of cannabis

◦ Who should eat it?

◦ Which packaged food products offer the best cannabis value?

◦ How to cook with hemp oil and seeds

◦ Comparison of hemp, chia and flaxseed

◦ What is cannabis?

Hemp is a versatile crop grown all over the world, including in Australia. Its role as a food ingredient also includes the production of textiles, biodegradable plastics, paper, paint and biofuel.

It belongs to the plant species of cannabis, but you will not overdo it

Like marijuana, it belongs to the cannabis plant species (Cannabis sativa). Cannabis that is legal for food, however, is called low-THC cannabis—meaning it contains little or no THC (delta 9-tetrahydrocannabinol), the cannabinoid in marijuana that has psychoactive properties—so you won’t get high on it.

Hemp has a distinctly nutty flavor, and its seeds and oil can be used in foods in the same way as other nuts, seeds and their oils.

Nutrients in hemp

Hemp seeds have an impressive nutritional life. These are:

◦ Protein rich. Hemp seeds are about 30% plant protein and contain the entire set of essential amino acids.

◦ A source of polyunsaturated fats for you. Hemp seeds contain about 50% fat, of which about 80% are of the polyunsaturated variety, including the plant omega-3 fatty acid alpha-linolenic acid (ALA) and the omega-6 fatty acid linoleic acid (LA).

◦ Source of dietary fiber. Hemp seeds are about 5% fiber

◦ Packed with vitamins and minerals. Hemp seeds contain vitamin E, B vitamins such as folate and thiamin, along with minerals including phosphorus, potassium, magnesium and iron.

Cannabis seed packaging usually suggests a serving size of 20-30g – about two to three tablespoons.

The values on the nutrition information panel on different packages can vary, but on average – according to the USDA’s FoodData Central – a 30g serving of hemp seeds provides:

◦ 9.5 g of protein (about 17% of the recommended daily intake for adults)

◦ 2.6 g intake of ALA omega-3 fatty acids ALA (247%)

◦ 1.2 g dietary fiber (4%)

◦ 2.4 mg of iron (18%)

Many products that have added hemp seeds as an ingredient contain significantly less hemp than 30 g. See hemp products compared.

Read more: Chia seeds – superfood or fad?

Health benefits of cannabis

With these stellar nutritional properties, it’s no surprise that there are many health benefits to hemp seeds and other hemp components. So, do these claims stand up to scrutiny?

Lisa Donaldson, Chartered Practicing Dietitian (APD) and spokesperson for the Dietetic Association of Australia, told us: “Health claims for the benefits of consuming hemp seeds include reducing food cravings and intolerances, inflammation and blood pressure, and improving digestion, immunity and energy levels ( to name just a few!).

“However, limited human research has been conducted to support these claims.”

What does the research show?

Donaldson mentions a small trial among 20 adults with atopic dermatitis. It found that the use of hemp seed oil at 20 ml/day for eight weeks reduced subjective ratings of skin itching and dryness, dermal drug dependence, and trans-epidermal water loss.

Limited human research has been conducted to support these claims

Another human study he points to found that supplementing the diet with about 20 grams of hemp oil per day, combined with evening primrose oil, was associated with improvements in a number of outcomes in people with multiple sclerosis, including relapse rates and movement ability.

According to Catherine Saxelby, Accredited Nutritionist and Dietitian and Founder