Hemp Milk

Embracing Hemp Milk for Holistic Health

In the quest for optimal health and dietary flexibility, plant-based alternatives have gained significant attention. Among these, hemp milk stands out as a nutritional powerhouse, offering a plethora of health benefits that align seamlessly with the principles of the Whole Health Flexi-Plan diet. This comprehensive guide delves into the nutritional composition of hemp milk, elucidates the health advantages of its key ingredients, and explores its suitability across various dietary regimens.

Understanding Hemp Milk: A Nutritional Overview

Hemp milk is derived from the seeds of the hemp plant (Cannabis sativa). Unlike its psychoactive counterpart, hemp milk contains negligible amounts of THC, ensuring no mind-altering effects. This creamy, nutty-flavored beverage is crafted by blending soaked hemp seeds with water, resulting in a nutrient-dense liquid suitable for various culinary applications.​

Nutritional Profile of Hemp Milk

A standard 1-cup (240 ml) serving of unsweetened hemp milk provides approximately:​ Healthline

• Calories: 60–80 kcal​
• Protein: 4–5 grams​
• Fat: 7–8 grams​
  • Saturated Fat: 0.5–1 gram​
  • Omega-3 Fatty Acids: 2–3 grams ​Medical News Today
• Carbohydrates: 1–2 grams​
• Calcium: 20–30% of the Daily Value (DV)​
• Iron: 10–15% of the DV​
• Magnesium: 15–20% of the DV​
• Vitamin D: 25–30% of the DV​
• Vitamin B12: 25–50% of the DV​

Note: Nutritional values may vary based on brand and fortification.

Health Benefits of Hemp Milk: A Deep Dive

Integrating hemp milk into your diet can offer a multitude of health advantages, particularly when aligned with the principles of the Whole Health Flexi-Plan.​

1. Complete Plant-Based Protein

Hemp milk contains all nine essential amino acids, making it a rare complete protein source among plant-based foods. This is particularly beneficial for:

• Muscle Maintenance and Growth: Adequate protein intake supports muscle repair and growth, essential for overall strength and endurance.
• Satiety and Weight Management: Protein-rich foods promote a feeling of fullness, aiding in appetite control and weight management.

Source: Medical News Today

2. Heart Health Support

Hemp milk is rich in omega-3 and omega-6 fatty acids, particularly in an optimal ratio. These essential fatty acids contribute to:

• Blood Pressure Regulation: Omega-3s help relax blood vessels, promoting healthy blood pressure levels.
• Reduced Inflammation: Balanced fatty acid intake can lower inflammation markers, decreasing the risk of cardiovascular diseases.

Source: WebMD

3. Skin Health Enhancement

The essential fatty acids in hemp milk also play a crucial role in skin health:

• Moisture Retention: Omega-3 and omega-6 fatty acids support skin barrier function, aiding in moisture retention and preventing dryness.
• Anti-Inflammatory Effects: These fatty acids can alleviate skin conditions like eczema and psoriasis by reducing inflammation.

Source: Healthline

4. Bone Health Promotion

Fortified hemp milk varieties provide vital nutrients for bone health:

• Calcium and Phosphorus: Essential for maintaining bone density and strength.
• Magnesium: Plays a role in bone formation and influences the activities of osteoblasts and osteoclasts.

Source: MedicineNet

5. Digestive Health and Allergy-Friendly Attributes

Hemp milk is naturally free from common allergens such as lactose, soy, and gluten, making it suitable for individuals with:

• Lactose Intolerance: Offers a dairy-free alternative without gastrointestinal discomfort.
• Soy or Nut Allergies: Provides a safe, nutritious option without the risk of allergic reactions.

Source: Healthline

Hemp Milk within the Whole Health Flexi-Plan Diet

The Whole Health Flexi-Plan diet emphasizes flexibility, balance, and the incorporation of nutrient-dense foods to support overall well-being. Hemp milk aligns perfectly with this dietary approach due to its:

• Nutrient Density: Provides essential nutrients without excessive calories.
• Plant-Based Origin: Supports plant-forward eating patterns encouraged in the Flexi-Plan.
• Versatility: Can be incorporated into various recipes, enhancing both flavor and nutritional value.

Source: Silver Fork Gluten-Free

Suitability of Hemp Milk Across Various Diet Plans

Hemp milk’s nutritional benefits and allergen-friendly nature make it compatible with several dietary regimens:

• Vegan and Vegetarian Diets: As a plant-based milk, it serves as an excellent alternative to dairy.
• Gluten-Free Diets: Naturally devoid of gluten, it’s safe for individuals with celiac disease or gluten sensitivity.
• Paleo Diet: While some Paleo adherents avoid legumes and grains, hemp seeds are often considered acceptable due to their nutrient profile.
• Ketogenic Diet: Unsweetened hemp milk’s low carbohydrate content can fit within the macronutrient ratios of a ketogenic diet.
• DASH Diet: Its heart-healthy fatty acids align with the Dietary Approaches to Stop Hypertension (DASH) principles.

Source: National Heart, Lung, and Blood Institute

Embracing Hemp Milk for Holistic Wellness

Incorporating hemp milk into your diet offers a multitude of health benefits, from supporting heart and skin health to providing a complete source of plant-based protein. Its alignment with the Whole Health Flexi-Plan diet and compatibility with various dietary preferences make it a versatile and valuable addition to a health-conscious lifestyle. As with any dietary change, it’s advisable to consult with a healthcare professional to ensure it meets your individual health needs.

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Print Recipe

Hemp Milk

Author: Silver Fork Gluten Free Courses: Milk Recipes Collection Recipe Keys: Dairy Free Gluten Free K Keto Diet P Paleo Diet Vegan Vegetarian Meals W Whole Health Flexi-Plan

Difficulty: Beginner Prep Time 10 mins Total Time 10 mins

Servings: 4 Calories: 130

Best Season: Suitable throughout the year

Dietary:

A Anti-Inflammatory Diet G Gluten-free K Keto Diet P Paleo Diet V Vegan V Vegetarian W Whole Health Flexi-Plan

Description

This luxurious, homemade hemp milk is a creamy, nutrient-rich dairy alternative made with omega-3-rich hemp hearts, anti-inflammatory cinnamon, and adaptogenic ashwagandha. It supports hormonal balance, cardiovascular health, and radiant skin, aligning beautifully with the Whole Health Flexi-Plan’s focus on optimal nutrition, gut health, and plant-powered wellness.

Ingredients

Servings

• 4 cups Filtered water
• ³⁄₄ cup Raw shelled hemp hearts (Organic, non-GMO preferred)
• 2 Medjool dates (Pitted (or sub 1 tbsp maple syrup))
• 1 tsp Pure vanilla extract (Gluten-free, alcohol-free if possible)
• ¹⁄₄ tsp Ceylon cinnamon (For flavor + anti-inflammatory benefit)
• ¹⁄₄ tsp Ashwagandha powder (organic) (Adaptogen for stress & hormone support)
• pinch Himalayan pink salt (Balances minerals)
• 1 tsp Optional: plant-based collagen booster (For skin, hair, joint support (e.g., bamboo silica or amla powder))

Instructions

1. Combine all ingredients in a high-speed blender.
2. Blend on high for 1–2 minutes until ultra-creamy.
3. (Optional) Strain using a nut milk bag for extra smoothness.
4. Pour into a clean, sealed glass container.
5. Refrigerate for up to 5 days. Shake before use.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 130kcal

% Daily Value *

Total Fat 9g14%

Saturated Fat 0.9g5%

Potassium 360mg11%

Total Carbohydrate 6g2%

Dietary Fiber 3g12%

Sugars 1.5g

Protein 5g10%

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Calcium 20 mg

Iron 2 mg

Vitamin E 6 IU

Magnesium 150 mg

Zinc 1.2 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Homemade hemp milk recipe, Gluten-free hemp milk, Dairy-free plant milk alternative, Whole Health Flexi-Plan recipes, Anti-inflammatory milk recipe, Omega-3 rich dairy alternative, Ashwagandha drink recipe, Creamy nut-free milk, Skin-glowing plant milk, Gut-friendly vegan milk