Low Protein Content
One of the most frequently cited drawbacks of hemp milk is its comparatively low protein content. A single cup of commercial unsweetened hemp milk typically contains around 3 to 4 grams of protein, whereas the same amount of cow's milk provides approximately 8 grams. While hemp protein is considered 'complete,' containing all nine essential amino acids, the overall quantity is not as substantial as in dairy or other plant-based options like soy milk. This makes hemp milk a less suitable option for individuals with high protein requirements, including serious athletes or older adults looking to maintain muscle mass.
For parents, the low protein content is a particularly important consideration. Health experts and nutritionists advise against using hemp milk as a primary beverage for young children and adolescents, whose growing bodies require a more significant amount of protein for development. For these groups, reliance on hemp milk could lead to lower protein intake if not supplemented with other rich sources.
Unique Earthy or Grassy Flavor
Another disadvantage is hemp milk's distinct flavor profile, which can be an acquired taste for some consumers. Unsweetened hemp milk is often described as having an earthy, nutty, or slightly grassy flavor, which differs significantly from the more neutral tastes of almond or oat milk. While some find this taste pleasant, others may find it off-putting, especially when used in coffee, cereal, or delicate recipes where the unique flavor can be overpowering.
For those who enjoy a milder flavor, the distinct taste of hemp milk may limit its versatility in the kitchen. In contrast, other plant-based milks like oat milk offer a sweeter, less obtrusive flavor profile that can more seamlessly blend into a wider range of dishes. The intensity of the earthy taste can vary between brands, making it necessary to experiment to find a palatable option.
Cost and Limited Availability
Compared to more mainstream milk alternatives like soy and almond milk, hemp milk is often more expensive. The higher price point is influenced by factors such as lower brand recognition, less market volume, and higher cultivation costs for the seeds. For budget-conscious consumers, this price difference can be a significant deterrent, especially for a household that consumes plant-based milk regularly.
Furthermore, hemp milk's availability is not as widespread as that of other alternatives. While common brands like Pacific Foods are available in many supermarkets, the variety of unsweetened, flavored, or specifically fortified hemp milks is often more limited than for oat or almond milk. Finding certain brands or options may require shopping at specialty health food stores or ordering online, adding an extra layer of cost and inconvenience.
Potential Digestive Issues
Some individuals may experience digestive discomfort after consuming hemp milk due to its composition. Commercial hemp milk often contains thickeners and stabilizers, such as carrageenan, guar gum, and xanthan gum, which can cause gastrointestinal problems like gas, bloating, and stomach cramps in sensitive individuals. While these additives are used to improve texture and shelf life, they can be problematic for those with sensitive digestive systems.
Additionally, hemp seeds themselves contain naturally occurring compounds like saponins and tannins, which can lead to mild stomach aches in some people. While hemp seeds are a good source of fiber, consuming too much fiber too quickly can also cause digestive distress, including bloating and constipation, for those not used to a high-fiber diet.
Inconsistent Nutritional Fortification and Bioavailability
Another area of concern is the inconsistent and sometimes less effective nutritional fortification of hemp milk. Unlike dairy milk, which is a natural source of certain vitamins and minerals, plant-based milks rely on manufacturers to add these nutrients. This leads to varying nutritional profiles across different brands and even different product lines within the same brand.
For example, while some hemp milks are fortified with calcium and vitamins D, A, and B12, others may not be. Furthermore, the type of calcium used for fortification may have lower bioavailability than the calcium found in dairy milk. Hemp seeds also contain antinutrients like phytates, which can compromise the absorption of minerals such as iron and zinc.
Comparing Milk Alternatives
| Feature | Hemp Milk | Almond Milk | Oat Milk | Cow's Milk |
|---|---|---|---|---|
| Protein Content (per cup) | 3-5g | ~1g | 3-4g | ~8g |
| Flavor | Earthy, nutty, grassy | Mild, nutty, slightly sweet | Mild, sweet, oaty | Creamy, sweet/neutral |
| Cost | High | Lower to moderate | Moderate | Lower to moderate |
| Thickeners/Additives | Common (guar, xanthan) | Common | Common | Not applicable |
| Allergen Risk | Low (not major) | High (tree nuts) | Low (may have cross-contamination) | High (dairy) |
| Nutrient Fortification | Varies by brand, potential bioavailability issues | Varies by brand | Varies by brand | Natural source of vitamins/minerals |
Allergies and Sensitivities
Although less common than allergies to nuts or soy, it is possible for some individuals to have an allergic reaction to hemp seeds and, by extension, hemp milk. Symptoms of a hemp allergy can range from mild, such as hives or an itchy throat, to more severe, including anaphylaxis. Individuals with existing allergies, particularly to cannabis, dust mites, or certain tree nuts, may be at a higher risk of developing a reaction to hemp. As with any new food, it's wise to be cautious and observe your body's reaction, especially if you have known food sensitivities.
Tips for Enjoying Hemp Milk While Mitigating Disadvantages
If you still wish to enjoy hemp milk despite its drawbacks, there are ways to mitigate some of the issues. For instance, to counter the low protein content, you can:
- Add a scoop of protein powder, like soy or pea protein, to a smoothie with hemp milk.
- Pair hemp milk with other protein-rich foods, such as nuts or seeds.
- Opt for brands with higher protein content or make your own at home, which often results in a more nutrient-dense product.
To improve the taste, experiment with different recipes. The earthy flavor can complement savory dishes like curries or soups, or be masked in smoothies with strong-flavored ingredients. To minimize digestive issues, look for brands with fewer additives or opt for homemade versions. Making hemp milk at home allows you to control all ingredients, avoiding potential irritants like gums.
Conclusion
While hemp milk is a valuable and sustainable plant-based alternative that offers a creamy texture and beneficial fatty acids, it is not without its downsides. Key disadvantages include its low protein content compared to dairy and soy, a unique earthy flavor that may not appeal to everyone, and a generally higher cost and lower availability. Additionally, some people may experience digestive discomfort from additives or natural compounds, and its nutritional fortification can be inconsistent. For those seeking a milk replacement high in protein or a neutral taste, other options might be more suitable. However, for consumers who appreciate its specific characteristics and are aware of its limitations, hemp milk can still be a nutritious part of a balanced diet. Read more about hemp milk's benefits on the Healthline article.
