You can certainly eat hemp seeds and chia seeds together, and doing so offers enhanced nutritional benefits. Both are considered “superseeds,” but they each possess distinct profiles that complement one another effectively when combined. This pairing creates a more complete food source, making it a simple and effective addition to a balanced diet. Combining these two seeds is an easy way to boost your intake of protein, fiber, and healthy fats.
Distinct Nutritional Contributions of Hemp Seeds
Hemp seeds, often sold as hulled hemp hearts, are notable for their impressive protein content and unique fatty acid composition. They are considered a complete protein source because they contain all nine essential amino acids required by the human body. A typical serving of three tablespoons provides about 10 grams of protein, which is comparable to an egg. This makes them an excellent plant-based option for muscle maintenance and overall satiety.
The fat profile of hemp seeds is particularly valuable, featuring an optimal balance of Omega-6 to Omega-3 fatty acids, often cited as a ratio between 2:1 and 3:1. This ratio is beneficial for supporting cardiovascular and cognitive health. Hemp seeds are also one of the few food sources of Gamma-linolenic acid (GLA), an Omega-6 fatty acid that may have anti-inflammatory properties. Since the hulled variety lacks the tough outer shell, they have a soft texture and are very easy to digest.
Distinct Nutritional Contributions of Chia Seeds
Chia seeds are famous for their remarkable concentration of dietary fiber, with a single ounce providing nearly 10 grams. This fiber is a mix of both soluble and insoluble types, with the soluble fiber being responsible for the seeds’ unique hydrophilic, or water-loving, properties. When mixed with liquid, chia seeds can absorb up to 12 times their weight, forming a gel-like consistency that aids in hydration and slows the digestive process. They are also an excellent source of the plant-based Omega-3 fatty acid, Alpha-linolenic acid (ALA), a fat important for heart health. Chia seeds provide a high concentration of several minerals, including calcium, manganese, and phosphorus.
Complementary Benefits of Eating Them Together
Combining hemp seeds and chia seeds creates a synergistic nutritional profile that exceeds the benefits of consuming either seed alone. The complete protein found in hemp seeds pairs well with the high fiber and ALA content of chia seeds, resulting in a more nutritionally robust food source. This combination provides a powerful blend of macronutrients that helps provide sustained energy. The fiber from the chia seeds slows the absorption of the fats and protein from the hemp seeds, which helps prevent rapid spikes in blood sugar and keeps you feeling full longer.
The dual-action of their fiber and fat content is beneficial for digestive health and nutrient management. Chia’s soluble fiber forms a gel that helps regulate gut motility, while the proteins and healthy fats from hemp seeds contribute to the repair and growth of tissues. The textural contrast is appealing; the soft, nutty crunch of the hulled hemp seeds complements the smooth, gelatinous texture of the soaked chia seeds. This pairing effectively delivers two different Omega-3 sources—the ALA from chia and the balanced ALA/GLA from hemp—to support anti-inflammatory and cardiovascular health.
Practical Tips for Combining the Seeds
Incorporating this seed pairing into your diet is simple. A common and effective ratio for combining them is a 1:1 mix, such as one tablespoon of each seed, which provides a balanced intake of protein, fiber, and fats. You can adjust this ratio, increasing the amount of chia if you want a thicker texture or need a greater fiber boost, or increasing hemp hearts for more protein and a nuttier flavor.
Applications
One popular application is creating a high-protein, high-fiber “super seed” blend to sprinkle over foods. This blend can be added to morning oatmeal, stirred into yogurt, or used as a topping for salads and soups.
Preparation and Storage
When using chia seeds in recipes like smoothies or puddings, pre-soaking them for at least 15 minutes, or ideally overnight, allows them to form their gel texture. Hemp seeds do not require any preparation and can be added raw to any dish, providing a soft crunch. To maintain the freshness of the polyunsaturated fats in both seeds, store any prepared blend or the seeds themselves in a sealed container in a cool, dark place, such as the refrigerator.