Hemp hearts are one of the most popular superfoods out there, packed with protein, fiber, and healthy fats. They have become a staple in many diets, especially for those who are vegan or vegetarian. However, due to allergies, taste preferences, or availability, not everyone can enjoy hemp hearts. Luckily, there are many substitutes available that provide similar nutritional benefits. In this article, we will explore the seven best substitutes for hemp hearts.
What are Hemp Hearts?
Hemp hearts possess a mild taste profile and when cooked, develop an earthy or nutty flavor. They have a dry, flaky, and crunchy texture, which makes them a perfect addition as toppings to many savory dishes. Some prefer to sprinkle hemp hearts on top of their salads or oatmeal, while others use them as fillers in vegan recipes.
Furthermore, hemp hearts offer an array of health benefits. They are an excellent source of protein and fiber, as well as essential minerals, healthy fats, and all nine essential amino acids. By consuming hemp hearts, individuals can improve their overall heart health and well-being.
Best Hemp Hearts Substitutes
1. Chia Seeds
Chia seeds are a great substitute for hemp hearts as they are also high in protein and fiber. They are also an excellent source of omega-3 fatty acids, which help reduce inflammation and improve heart health.
Chia seeds can be added to smoothies, oatmeal, yogurt, or used as a binding agent in baking. One of the best things about chia seeds is their ability to absorb liquid and form a gel-like consistency, making them perfect for pudding recipes.
2. Flax Seeds
Flax seeds are another great alternative to hemp hearts as they are also high in protein, fiber, and omega-3 fatty acids. They are particularly beneficial for digestive health as they contain both soluble and insoluble fiber.
Flax seeds can be used in smoothies, baked goods, or sprinkled on top of yogurt or oatmeal. To get the most out of flax seeds, it’s recommended to grind them before use, as the outer shell is difficult to digest.
3. Pumpkin Seeds
Pumpkin seeds are not only a delicious snack, but they also make an excellent substitute for hemp hearts. They are high in protein, fiber, and healthy fats. Pumpkin seeds are also an excellent source of magnesium, which is important for bone health, and zinc, which supports the immune system. They can be used in smoothies, salads, or added to trail mix for a nutritious snack.
4. Sunflower Seeds
Sunflower seeds are a popular substitute for hemp hearts as they are also high in protein and healthy fats. They are also an excellent source of vitamin E, which helps protect cells from damage. Sunflower seeds can be added to smoothies, oatmeal, or used in baked goods. They also make a delicious and nutritious snack when roasted with a bit of salt.
5. Sesame Seeds
Sesame seeds are an excellent substitute for hemp hearts as they are also high in protein, healthy fats, and fiber. They are particularly beneficial for bone health as they are an excellent source of calcium. Sesame seeds can be used in smoothies, salads, or used as a garnish for stir-fries. They also make a delicious topping for bread or bagels.
6. Almonds
Almonds are a popular nut that are packed with nutrition. They are a great source of protein, healthy fats, fiber, vitamins, and minerals. Almonds are also low in carbs and high in antioxidants, making them a great addition to a healthy diet.
Almonds can be used as a substitute for hemp hearts in recipes due to their similar nutty flavor and texture. They can be used in a variety of recipes, including smoothies, oatmeal, yogurt, and baked goods. Almonds can also be used as a topping for salads and stir-fries.
7. Walnuts
Walnuts are another type of nut that can be used as a substitute for hemp hearts. They are a great source of protein, healthy fats, fiber, vitamins, and minerals. Walnuts are also high in omega-3 fatty acids, which can help reduce inflammation and improve heart health.
Walnuts can be used as a substitute for hemp hearts in recipes due to their similar nutty flavor and texture. They can be used in a variety of recipes, including smoothies, oatmeal, yogurt, and baked goods.
Conclusion
In conclusion, we have explored seven excellent substitutes for hemp hearts that are nutritious and delicious. These alternatives include chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, almonds, and walnuts, which all offer different textures, flavors, and health benefits.
Although hemp hearts are a fantastic source of nutrients, there are plenty of substitutes available for those who cannot consume them or wish to diversify their diets. It is crucial to experiment with these substitutes to find the best one that fits your taste and dietary needs.
