Hemp Seeds for Keto and Here’s Why.

In the world of ketogenic diets, where low-carb, high-fat, and fiber rich foods reign supreme; finding nutrient-dense foods that align with your goals doesn’t have to be a challenge. Hemp seeds for Keto go hand in hand.  Hemp seed foods with their rich nutritional profile, packs a superior punch. Making them a perfect addition to any keto diet. Whether you’re looking to add healthy fats, protein, fiber or essential minerals to your meals; hemp seeds offer a stellar option. At BetterOptionFoods, we’re all about bringing you the best in health-conscious, keto-friendly foods, and hemp seed-based products are no exception!

We’ve included some delicious keto hemp seed food recipes at the end of this post, including 3 different granola recipes. You don’t have to be following a keto diet plan to enjoy them. These recipes are gluten free & diabetic friendly by default. Rich in healthy fats, fiber and complete plant-based protein.

What Are Hemp Seeds and Why Are They Keto-Friendly?

Hemp seeds come from the  Cannabis sativa L plant. No worries. We’re setting the record straight, this cannabis source doesn’t have THC. This plant grows a superfood seed loaded with plant-based protein, healthy fats, and essential nutrients.  The actual hemp seed is offered two different ways for eating enjoyment. Whole hemp seeds, which has fiber and Hemp Hearts where the outside hull has been removed, thus the fiber is gone. The seed can be pressed and milled to provide a clean, plant-based, complete hemp protein powder or hemp flour. In any form, hemp seeds for Keto dieters is an ideal foods.

Since hemp seeds are naturally gluten free, all our hemp food products are gluten free by default.

Hemp Seeds for Keto Can be a Game-Changer

For those following a keto diet, the high-fat, low-carb nature of hemp seeds makes them an ideal choice. With a perfect ratio of omega-3 and omega-6 fatty acids, they support heart health. Hemp seeds provide your body with the energy it needs to stay in ketosis.

The fiber rich content of the whole toasted hemp seed makes them a powerhouse with net carbs for Keto dieting. Their flavor is mildly nutty and they have a satisfying crunch. The fiber will help you to feel full and aids in feeding the good bacteria in your gut. For a salty-crunchy, guilt free snack, you can’t go wrong by including  toasted hemp seeds with sea salt in your regiment. They will complement a leafy green salad, and full fat Greek yogurt (with probiotics), while boosting complete protein and good fats.

Hemp hearts are soft and buttery, similar to pine nuts in taste and texture. This complete protein (10g per serving), healthy fats (15g per serving), carries as little as 1g of carbs; all in 3 tablespoons. It’s an easy food to add to whatever your eating or eat them right from the bag for a quick, energy boosting, go-to snack.

Here’s Why Hemp Seed Foods are an Excellent Choice for Ketogenic Dieters:

1. Low in Carbs: With only around 1 gram of net carbs per 3-tablespoon serving, hemp seeds fit easily into your daily carbohydrate allowance on a keto diet. They won’t kick you out of ketosis and make a great snack or meal addition.
2. Packed with Healthy Fats: Hemp seeds are rich in healthy fats, especially omega-3 and omega-6 fatty acids. These fats are not only great for your brain and heart, but they also help maintain the high-fat ratio essential for keeping you in ketosis.
3. Rich in Protein: With about 10 grams of protein per 3-tablespoon serving, hemp seeds are a powerful source of plant-based protein. They support muscle recovery and overall health while keeping you satiated throughout the day.
4. Loaded with Essential Nutrients: Hemp seeds are a fantastic source of vitamins and minerals, including magnesium, potassium, iron, and zinc—vital for maintaining proper body function while following a ketogenic diet.

Health Benefits of Hemp Seeds for Keto Dieters:

1. Supports Weight Loss: The combination of fiber, protein, and healthy fats in hemp seeds helps keep you feeling full longer, curbing those mid-day cravings that can derail your keto diet. This makes hemp seed foods a great choice for anyone looking to manage their weight while staying in Ketosis.
2. Promotes Heart Health: The omega-3 and omega-6 fatty acids found in hemp seeds support heart health, help reduce inflammation, and improve circulation. For those on a high-fat keto diet, incorporating healthy fats like those in hemp seeds can help maintain a healthy cardiovascular system.
3. Boosts Energy Levels: The nutrient-rich profile of hemp seeds, including B vitamins and magnesium, helps keep your energy levels up and supports the functioning of your muscles and nervous system. Hemp seed foods provide a natural energy boost without relying on caffeine or sugary snacks.
4. Balances Hormones: Hemp seeds contain gamma-linolenic acid (GLA), an omega-6 fatty acid that has been shown to support hormonal balance. For keto dieters, maintaining balanced hormones can help prevent stress and optimize weight loss.

Incorporating Hemp Seeds for Keto in Your Daily Diet:

When it comes to hemp seeds for keto, the fiber in hemp seed foods is golden. Net carbs are an absolute key in keto diet plans. They’re like the secret decoder ring for figuring out what you can actually eat without getting kicked out of fat-burning mode (aka ketosis).

The versatility of hemp seed foods means there are countless ways to add them to your daily meals. Here are a few creative ideas:

• Hemp Seed Smoothies: Blend 3 to 4 tablespoons of hemp hearts into your favorite smoothie recipe for an extra boost of protein and healthy fats. Using Higher Fiber Hemp Protein Powder in your smoothies will boost protein and nutrients.
• Keto Hemp Seed Crackers: Make your own keto-friendly crackers using ground whole hemp seeds, almond flour, hemp flour, and spices for a crunchy, low-carb snack. (see our full recipe at the end of this post)
• Sprinkle on Salads: Add hemp seeds to your salad for a nutty flavor and extra nutrition.
• Keto Hemp Seed Energy Bars: Create homemade energy bars packed with hemp seeds, coconut oil, and low-carb sweeteners for a quick, on-the-go snack. (see this recipe within the Hemp Keto Cracker recipe)

• Hemp Seed Pesto: Use hemp hearts as a substitute for pine nuts in pesto for a delicious and keto-fraiendly twist on a classic.
• Hemp Flour is a great keto-friendly choice for your special recipes that may call for almond flour. With 2 net carbs and 11 g of complete plant based protein in a serving, you can’t go wrong.

 

🥑 What Is Keto?

“Keto” is short for the ketogenic diet—a low-carb, high-fat, moderate-protein eating style that shifts your body into a state called ketosis.

Ketosis = Fat-Burning Mode

Normally, your body uses glucose (sugar) from carbs for energy. But when you cut carbs way down (usually below 20–50g net carbs/day), your body doesn’t have enough sugar to burn… so it flips the switch and starts burning fat instead. This produces ketones, which become your new fuel source. When counting your carbs, keep in mind, it’s important to still eat sufficient dietary fiber. Fiber helps you to feel full, keeps your digestive track moving, and provides good bacteria for good gut health.

Why Do People Go Keto?

• Weight loss (especially belly fat)

• Blood sugar control (helps people with insulin resistance or type 2 diabetes)

• Mental clarity & energy (fewer blood sugar crashes)

• Reduced cravings (fat keeps you full longer)

• Inflammation reduction (for some)

What Are Net Carbs?

You must review the the Nutrition Facts panel on a packaged food product to calculate the Net Carbs 

Net Carbs = the Total Carbohydrates, listed in grams on the nutrition fact panel, subtracted by the grams of the dietary fiber (which is listed right under the Total Carbohydrates). Then you subtract the Sugar Alcohols (if applicable).

For example, a 4-tablespoon serving of whole hemp seeds has 13g of carbohydrates while providing 12g of dietary fiber; net carbs = 1g. (13 – 12 = 1) There is no sugar alcohols in hemp seeds.

This is why hemp seed foods are a game changer for Keto dieters – the net carbs.

That’s because:

• Fiber doesn’t raise blood sugar—your body can’t digest it.

• Some sugar alcohols (like erythritol and monk fruit blends) also don’t impact blood glucose, so they’re often subtracted too.

Hemp Seeds for Keto and the Net Carbs for the Golden Rule

Getting enough dietary fiber is extremely important in any diet plan. Net carbs are the gold standard for keto. It’s how you can enjoy foods like hemp seed granola, keto crackers, and smoothies without getting booted out of ketosis.

Besides Hemp Seeds for Keto – What You Can Eat:

✔️ A Quick Reference:

• Healthy fats: avocado, olive oil, hemp seeds, butter, coconut oil

• Protein: meat, fish, eggs, full-fat dairy

• Low-carb veggies: leafy greens, broccoli, cauliflower, zucchini

• Nuts & seeds

• Sugar-free drinks and keto-approved sweeteners (monk fruit, stevia)

❌ Foods to Avoid When Following a Keto Diet Plan:

• Bread, pasta, rice, cereal

• Sugar, honey, agave

• Most fruits (except small portions of berries)

• Potatoes, corn, beans

• Processed junk (that “low-fat” stuff? Yeah, no.)

The Origin of the Keto Diet Plan:

The keto diet was originally developed to treat epilepsy in children. Now it’s a mainstream nutrition strategy for everything from fat loss to brain health.

For more information and details on Keto, check out Healthline’s – The Ketogenic Diet: A Detailed Beginner’s Guide to Keto

Now… hemp seeds for keto recipes

Healthy recipes that don’t taste healthy – just delicious. You don’t have to be following a keto diet plan to enjoy these nutrient dense recipes. Eating better is a journey. Feeling better is your reward. Hemp seeds for keto is simply better eating.

Recipe for Hemp Seeds for Keto Crackers

This low-carb cracker recipe doubles as a delicious hemp seeds for keto protein bar that you can add cacao nibs to. It’s rich in nutrients, good fats, fiber; and as a bonus it’s gluten free to boot!

A Hemp Seeds for Keto Energy Bar Mix that’s rich in Complete Plant-based Protein

Hemp Seeds for Keto Granola

Hemp Seeds for Keto Chocolate Granola

Recipe for Hemp Seed Pumpkin Spiced Keto Granola

Eat Better. Feel Better. You’re Worth it!