For a while now, sourcing organic hemp seeds has been a challenge. Whether due to global supply chain disruptions, increased demand, or stricter organic certification requirements, these tiny nutritional powerhouses have become increasingly scarce. While this might be frustrating for those who love whole hemp seeds, the good news is that organic hemp hearts—the inner, shelled part of the hemp seed—remain a readily available and equally nutritious alternative.

Hemp Seeds vs. Hemp Hearts: What’s the Difference?

Hemp seeds and hemp hearts come from the same source, the Cannabis sativa plant, but they’re processed differently:

• Hemp Seeds: These are whole seeds with their hard outer shell intact. They offer a nutty flavor and a crunchy texture, making them ideal for baking, roasting, or adding to granola.
• Hemp Hearts: These are the inner, de-shelled part of the hemp seed. Hemp hearts are softer, with a creamy texture and mild, nutty taste, perfect for smoothies, salads, and other recipes.

While both are packed with nutrients, there are some key differences in their nutritional profiles and uses.

Nutritional Benefits of Hemp Seeds

• High Fiber Content: The outer shell of hemp seeds is a great source of dietary fiber, which supports digestion and gut health.
• Whole Food Nutrition: With the shell intact, hemp seeds provide more minerals like magnesium, phosphorus, and iron.
• Versatility: They can be roasted, ground into flour, or used whole in recipes for added crunch and fiber.

Nutritional Benefits of Hemp Hearts

• Easier to Digest: Without the outer shell, hemp hearts are gentler on the digestive system and still retain most of their nutritional value.
• Rich in Healthy Fats: Hemp hearts are packed with omega-3 and omega-6 fatty acids, supporting heart and brain health.
• Protein Powerhouse: Just 3 tablespoons of hemp hearts contain about 10g of high-quality plant-based protein, making them a great option for vegans and vegetarians.

Why the Shortage of Organic Hemp Seeds?

The shortage of organic hemp seeds may stem from several factors:

1. Supply Chain Issues: Global disruptions have affected the availability of many organic products, including hemp seeds.
2. Increased Demand: As more people discover the health benefits of hemp seeds, demand has surged, particularly for organic varieties.
3. Strict Organic Standards: Meeting organic certification requirements can be a challenge for hemp farmers, especially in regions with unpredictable weather or pest pressures.

Why Hemp Hearts Are a Great Alternative

While we hope organic hemp seeds will be more widely available again soon, hemp hearts remain an excellent option. They retain most of the same nutrients, are easier to digest, and are more versatile for many recipes. Their creamy texture and mild flavor make them a favorite for smoothies, oatmeal, and even as a topping for avocado toast.

How to Use Hemp Hearts

Hemp hearts are incredibly versatile and can be used in countless ways:

• Sprinkle them on salads, yogurt, or smoothie bowls.
• Add them to baked goods like muffins or cookies.
• Blend them into sauces, soups, or homemade energy bars.
• Stir into oatmeal, overnight oats, or quinoa for a protein boost.

While the absence of organic hemp seeds is frustrating, it's worth considering organic hemp hearts as an alternative. Packed with protein, healthy fats, and essential nutrients, they’re a worthy addition to any health-conscious pantry.