Hemp vs. Chia Seeds: Nutrition, Benefits & Easy Ways to Use

“Hemp vs. Chia Seeds: Nutrition, Benefits & Easy Ways to Use” was written by Rebekah Greenslaugh and edited/reviewed by Gabi Abreu, BSc and Jackie Silver MHSc, RD.

Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.

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Last updated: December 2, 2024

Introduction to Hemp vs Chia Seeds: Which is Better for Your Health?

Hemp vs chia seeds – both have become popular for their impressive health benefits, but how do they compare? Chia seeds are often added to oatmeal and hemp seeds are tossed over salads, but what specifically are their benefits and how do they compare to one another?

In this blog post, we’ll explore the benefits of hemp vs chia seeds, highlighting how they boost nutrition with protein, fiber, and essential fatty acids—and why these nutrients are important. We’ll also share practical tips on how to easily incorporate these foods into your diet.

What are Hemp vs Chia Seeds?

Hemp seeds come from the Cannabis sativa plant but contain only trace amounts of tetrahydrocannabinol (THC) which means they are safe to consume and do not result in psychoactive effects associated with THC from marijuana use. Hemp seeds have a pleasant nutty smell and a slightly sweet, nutty taste.

Chia seeds come from the Salvia hispanica plant, which is native to Southern Mexico and Northern Guatemala. The term “chia” comes from the Spanish adaptation of the Nahuatl word “chian” or “chien,” which means “oily.” Chia is an herbaceous plant that has been used for medicinal purposes for thousands of years.

Hemp vs Chia Seeds: Fatty Acids

Both hemp and chia seeds contain essential fatty acids, or EFAs. Examples of essential fatty acids include Omega-3 and Omega-6. These are essential fats because they cannot be produced by the body and therefore must be obtained through the food that we eat.

 These fats are crucial for maintaining proper brain function, reducing inflammation, and supporting heart health. When we do not consume enough of these essential fatty acids, we are at risk for Essential Fatty Acid Deficiency. Over time, this deficiency can result in dry skin, poor memory, and impaired immune function. 

Hemp Seeds are high in Omega-3 (alpha-linolenic acid [ALA]), Omega-6 (linoleic acid), and GLA (gamma-linolenic acid) which are all essential fatty acids. Unlike eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the forms of omega-3 found in fish, ALA is the plant-based form of omega-3 that must first be converted by the body into EPA and DHA to be fully utilized. This conversion, however, occurs in small amounts. Chia seeds also provide a substantial amount of omega-3 fatty acids, which promote heart health and help improve brain function.

Hemp vs Chia Seeds: Protein

Hemp vs chia seeds are two great plant-based protein sources. Protein is an important macronutrient that is necessary for muscle repair, immune function, and overall body health. Hemp seeds offer about 7 grams of protein per 2 tablespoons, while chia seeds provide around 4 grams of protein per 2 tablespoons. When we don’t consume enough protein, we may experience symptoms such as fatigue, muscle wasting and atrophy, slow wound healing, and compromised immune function.

So, who can benefit from incorporating hemp and chia seeds into their diet to enhance protein intake?

1. Vegetarians: Vegetarians and vegans get their protein and nutrition from non-animal sources, which often requires careful planning. Depending on the location and availability of ingredients, securing adequate protein on these diets can be challenging. As a result, vegetarians and vegans can greatly benefit from plant-based protein sources, such as hemp and chia seeds. 
2. Athletes: Athletes may also find consuming hemp and chia seeds to be helpful in adhering to high-protein diets which could aid in muscle recovery following strenuous workouts and athletic events. 
3. Surgery Patients: Finally, people undergoing surgery can also benefit from including hemp and chia seeds in their diets to boost their protein intake which can help after their surgery with tissue repair and wound healing.
4. Anyone looking to increase their protein Intake: In addition to vegetarians, vegans, athletes, and surgical patients, anyone looking to increase their protein intake can benefit from adding hemp and chia seeds to their meals. Both seeds offer an easy and nutritious way to boost protein consumption, making them suitable for a wide range of dietary preferences and goals.

Hemp vs Chia Seeds: Fiber

Chia seeds are particularly known for their high fiber content. A 2-tablespoon serving of chia seeds provides about 8 grams of fiber, which supports digestion, regulates bowel movements, and helps lower cholesterol levels. The fiber in chia seeds is soluble, meaning it can absorb water and form a gel-like consistency in the stomach, helping to keep you feeling full longer. This can be beneficial for those looking to reduce cravings. Hemp seeds also contain fiber, though in smaller amounts (1g of fiber in 2 tbsp), which still supports digestive health.

Hemp vs Chia Seeds: Vitamins and Minerals

Hemp and chia seeds also contain essential vitamins and minerals that support overall health. Hemp seeds are a significant source of magnesium, which supports muscle and nerve function, and phosphorus, which is important for bone health. They also provide a good amount of calcium and iron, which are essential for maintaining strong bones and supporting oxygen transport in the body. 

Chia seeds are particularly high in calcium and phosphorus, both of which are important for bone health. They also provide a notable amount of iron, magnesium, and potassium, which contribute to energy production and muscle function.

Health Benefits for Disease Prevention

Both hemp and chia seeds have been shown to provide various health benefits, particularly for disease prevention. Hemp seeds, due to their high omega-3 content, can help lower the risk of blood clots, lower blood pressure, and improve lipid profiles (cholesterol levels), thus promoting cardiovascular health. Additionally, hemp seeds contain all nine essential amino acids, making them a complete protein source, which is vital for maintaining muscle mass and overall health.

Chia seeds, on the other hand, offer a wealth of fiber, antioxidants, and omega-3s that help protect the body from free radicals and lower the risk of chronic diseases like heart disease, diabetes, and cancer. The antioxidants in chia seeds fight oxidative stress, which is a contributing factor to the development of these diseases. The abundant levels of omega-3 fatty acids in chia seeds help improve heart health and brain function. 

Hemp vs Chia Seeds Nutrition Comparison

Hemp vs Chia Seeds Health Benefits Comparison

Hemp Seeds	Chia Seeds
– Better source of protein – Higher in potassium, magnesium, and phosphorus – Lower in fiber – Helps to manage high blood pressure – May help lower cholesterol and blood glucose levels – May have neuroprotective effects which means it may reduce risk of Alzheimer’s – Has anti-inflammatory properties – Contains antioxidants	– Higher source of fiber – Higher in calcium  – Rich source of B vitamins (Vitamin B1, Vitamin B2, and Niacin) – Helps regulate bowel movements and manage constipation – Helps to lower blood pressure – Reduces cholesterol levels and lowers risk of heart disease – May help with managing diabetes – Helps to reduce inflammation and contains antioxidants – May reduce risk for certain cancers

Incorporate Hemp and Chia Seed into Your Routine

Hemp vs chia seeds can both be used to improve your nutrient intake in a variety of creative and delicious ways. Aim to have 1-2 tbsp of chia or hemp seeds on most days of the week for the most health benefits.

Here are some ideas for how to incorporate these seeds into your diet. 

Chia Seeds 

1. Chia Pudding: Mix chia seeds with milk (dairy or plant-based) and protein powder (optional) or yogurt, then refrigerate overnight. Top with fruits, nuts, or granola for breakfast or a snack. 

2. Smoothies: Add 1-2 tablespoons of chia seeds to smoothies for an extra boost of fiber and omega-3 fatty acids. They can help thicken the smoothie as well.

3. Baking: Incorporate chia seeds into baked goods like muffins, pancakes, cookies, waffles, or breads. They add texture and nutrition. 

4. Granola or Trail Mix: Mix chia seeds into homemade granola or trail mix for added crunch and nutritional benefits. 

5. Make Chia Seed Jam: This is an excellent and nutritious way to consume more chia seeds.

6. Yogurt Bowl Toppings: Sprinkle 1-2 tbsp of chia seeds on top of your yogurt, oatmeal, or cereal for an added fibre boost.

Hemp Seeds 

1. Savory Dishes: Sprinkle hemp seeds on roasted vegetables and stir-fries, or in place of pine nuts to make a nutritious pesto sauce. 

2. Smoothies: Add 1-2 tbsp of hemp seeds or hemp milk to smoothies for added protein and healthy fats. 

3. Baking: Incorporate hemp seeds into baked goods like bread, muffins, or cookies for added nutrition and texture. 

4. Granola bars: Include hemp seeds in homemade granola and granola bars for added protein and healthy fats. 

5. Salad Topping: Sprinkle 1-2 tbsp of hemp seeds on top of your salads for an added nutrient boost and delicious nutty flavor.

Both seeds can be incorporated into a balanced diet for those seeking plant-based protein alternatives.

Brief Summary of Article & Conclusion

This blog posts explored the nutritional benefits of hemp vs chia seeds, emphasizing how they can improve protein and essential fatty acid intake in the diet, specifically for those following vegan and vegetarian diets. Both hemp and chia seeds offer numerous health benefits such as reducing risk for chronic diseases and managing digestion and constipation.

Choosing between hemp vs chia seeds  depends on personal dietary needs and whether you are wanting higher protein (hemp) or higher fiber (chia). The great news is that you do not have to choose between them and can incorporate both into your diet to improve your health.What do you prefer – chia or hemp seeds? How do you enjoy using them in your diet? Let us know below.

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