Digestive Discomfort and High Fiber Content
One of the most immediate drawbacks of consuming hemp seeds is their potential to cause digestive discomfort, especially when eaten in large quantities. This is primarily due to their high fiber content.
How fiber in hemp seeds can cause issues
Hemp seeds are an excellent source of fiber, which is generally beneficial for gut health. However, a rapid increase in fiber intake can shock the digestive system, leading to several unpleasant symptoms.
- Bloating and Gas: The fermentation of fiber by gut bacteria can produce excess gas, resulting in bloating and a feeling of fullness.
- Diarrhea: An abrupt and large increase in fiber can accelerate the passage of food through the intestines, causing loose stools or diarrhea.
- Constipation: Paradoxically, not drinking enough water while increasing fiber can lead to constipation, as fiber needs adequate fluid to move through the digestive tract efficiently.
To avoid these issues, it is recommended to introduce hemp seeds gradually into your diet and increase your fluid intake alongside it.
High Calorie and Fat Content
Despite their small size, hemp seeds are calorie-dense. A standard 3-tablespoon serving contains around 166 calories and 14.5 grams of fat. While these fats are predominantly the healthy, unsaturated type—specifically omega-3 and omega-6—the high caloric density can be a drawback for those watching their weight. A handful of hemp seeds can easily add a significant number of calories to a meal, potentially hindering weight management goals if not properly accounted for.
Potential for Drug Interactions
Another significant con of eating hemp seeds is their potential to interfere with certain medications. This is a crucial consideration for anyone with pre-existing health conditions or who is on long-term medication.
Blood-thinning medication interaction
Hemp seeds contain omega-3 fatty acids, which have a blood-thinning effect. For individuals taking anticoagulant or antiplatelet drugs, such as warfarin, consuming large amounts of hemp seeds could increase the risk of bruising and bleeding. A doctor's consultation is essential for those on these medications.
Heart medication interaction
Some heart medications, like cardiac glycosides (e.g., digoxin), help maintain a healthy heart rate. The potential interaction with hemp seeds could lead to bradycardia, or a slower-than-normal heart rate, which could be dangerous.
Risk of Failed Drug Tests
While industrial hemp is legally defined as having very low levels of THC (below 0.3%), the psychoactive compound in cannabis, there is still a slight risk of a failed drug test.
Trace amounts of THC
Some commercial hemp seed products have been found to contain higher than legal amounts of THC, which could lead to a positive result on a drug screening. Athletes or individuals undergoing regular workplace drug testing are often advised to avoid hemp products entirely to eliminate any risk. The safest course of action is to choose properly labeled products from reputable sources or avoid them entirely if drug testing is a concern.
Antinutritional Compounds
Hemp seeds naturally contain compounds called phytates, which are considered antinutrients.
Phytic acid's effect on mineral absorption
Phytic acid can inhibit the absorption of essential minerals like iron, zinc, and calcium. While this is less of a concern for individuals with a varied diet, it can be a consideration for those who rely heavily on hemp seeds or have mineral deficiencies.
Comparison: Hemp Seeds vs. Chia Seeds
To better understand the nutritional trade-offs, here is a comparison between hemp seeds and chia seeds based on a 1-ounce (28.35g) serving:
| Feature | Hemp Seeds | Chia Seeds |
|---|---|---|
| Calories | ~166 kcal | ~138 kcal |
| Protein | ~9.5 grams | ~5 grams |
| Fiber | ~1 gram | ~10 grams |
| Omega-3s | Excellent source | Excellent source |
| Digestion | Higher fat, lower fiber, can cause issues in excess | Lower fat, high fiber, excellent for digestive health when hydrated |
| Minerals | Higher Manganese, Magnesium, Copper, Phosphorus | Higher Calcium |
Conclusion
While hemp seeds are a nutritional powerhouse, understanding their potential downsides is crucial for making informed dietary choices. The cons of eating hemp seeds include the potential for digestive discomfort from their high fiber content, a high caloric density that can impact weight management, and significant interactions with certain medications, particularly blood thinners. Furthermore, the small risk of trace THC from commercial products can be a concern for those who are drug-tested. The high phytic acid content may also inhibit mineral absorption. Consulting a healthcare provider is recommended for anyone with pre-existing conditions or taking medication before incorporating large amounts of hemp seeds into their diet. For most people, consuming hemp seeds in moderation and starting with small portions is key to enjoying their benefits while minimizing potential risks.
