You might have heard of the newly praised superfood, sacha inchi.
Despite its recent rise to fame, this seed has been a staple in various cultures for centuries.
It is characterized by an impressive array of nutrients, offers several potential health benefits, and is both versatile and enjoyable, making it easy to include in numerous dishes. These attributes position it as an excellent enhancement to a balanced diet.
This article will delve into the specifics of sacha inchi, discussing its nature, health effects, and strategies for adding it to your diet.
Nutrition
Sacha inchi seeds are abundant in protein, dietary fiber, and beneficial fats that promote cardiovascular health.
A serving size of 0.4 ounces (10 grams) of Sacha inchi seeds provides:
- Calories: 70
- Protein: 3 grams
- Fat: 5 grams
- Carbs: 1 gram
- Fiber: 1 gram
These seeds are notably high in unsaturated fats, which may contribute to a reduced risk of heart disease when they replace saturated fats or carbohydrates in one’s diet.
Additionally, they are a source of essential micronutrients, including phosphorus, potassium, magnesium, calcium, and zinc.
Furthermore, they are rich in antioxidants and phenolic compounds, which may help mitigate inflammation in the body and offer protection against chronic diseases.
What is sacha inchi?
Plukenetia volubilis, commonly known as sacha inchi, is a perennial species indigenous to specific regions of South America and the Caribbean. The fruit of this plant is valued for its large, edible seeds.
Historically, it has been a staple for various indigenous communities in Peru, leading to its alternative names, such as mountain peanut or Inca nut.
When you select grape juice, choose unsweetened options made from 100% grape juice, and avoid brands that add sugars like high fructose corn syrup.
Alternatively, consume whole grapes, which provide the same beneficial nutrients as grape juice and offer more fiber to help maintain healthy blood sugar levels.
Moreover, you can dry and steep the leaves of the sacha inchi plant to create an herbal tea.
Potential benefits
Numerous significant health advantages are associated with Sacha inchi seeds.
Enhance cholesterol levels
Research indicates that sacha inchi may contribute to maintaining healthy cholesterol levels.
A small-scale study involving 30 participants revealed that those who consumed 10–15 mL of sacha inchi seed oil daily for four months experienced improvements in blood pressure, total cholesterol, LDL (bad) cholesterol, and HDL (good) cholesterol levels compared to a control group that received sunflower oil.
In another limited study with 42 adults, researchers found that consuming sacha inchi oil alongside a high-fat meal prevented elevations in cholesterol levels and inflammation, although the results varied based on the individuals’ metabolic conditions.
Additionally, Sacha inchi is rich in unsaturated fatty acids, which are beneficial fats that may aid in lowering cholesterol levels and promoting cardiovascular health.
Promotes digestive health
While human studies are scarce, some animal research suggests that sacha inchi may enhance digestive health.
For example, one study demonstrated that administering sacha inchi oil to rats on a high-fat diet helped balance beneficial gut bacteria.
Another study similarly indicated that an extract from the seed’s hulls improved the gut microbiome’s health in rats. Furthermore, the seeds are a good source of dietary fiber in each serving.
Fiber is a valuable plant compound that can enhance bowel regularity by increasing stool bulk, thereby offering protection against conditions such as hemorrhoids and diverticulitis, which is characterized by infection or inflammation in the digestive tract.
Could promote weight loss
A 0.4-ounce (10-gram) serving of sacha inchi seeds contains 70 calories and is a significant source of protein and fiber. This nutritional profile makes them an excellent complement to a balanced weight loss diet.
Protein is known to diminish food cravings and assist in appetite regulation, thereby facilitating weight loss.
Likewise, fiber enhances the sensation of satiety, which can lead to a reduction in overall food consumption, potentially aiding in weight and fat loss.
Furthermore, sacha inchi is abundant in heart-healthy fats, which can prolong gastric emptying and foster a sense of fullness.
Potential side effects
Consuming sacha inchi in moderation generally leads to minimal side effects and can benefit the majority of individuals as part of a balanced diet.
A particular study indicated that the most frequently reported side effect associated with sacha inchi oil was nausea; however, this symptom tended to diminish with prolonged use.
Although infrequent, there have been instances of allergic reactions to the plant. Should you experience any adverse effects after consumption, it is advisable to cease use and consult a healthcare professional if symptoms persist.
It is also important to recognize that raw sacha inchi seeds contain antinutrients and alkaloids.
Antinutrients are substances that may impede the absorption of essential micronutrients in the body, while alkaloids can have detrimental health effects. In significant quantities, alkaloids may even pose a risk to life.
Fortunately, studies indicate that oven-roasting the seeds considerably lowers their levels of alkaloids and antinutrients while boosting antioxidant properties. Thus, it is crucial to roast the seeds prior to consumption.
How to use
Various forms of sacha inchi are available. Notably, people frequently roast the seeds or process them into a powder.
The roasted seeds offer a subtle, nutty taste and make for a convenient snack. You can also use them as a substitute for other nuts in your diet, adding them to salads, trail mixes, or granola.
On the other hand, manufacturers incorporate the ground seeds into plant-based protein powders, making them ideal for smoothies, baked items, or energy bites.
You can dry the leaves of the sacha inchi plant and infuse them in water for several minutes to create a delightful herbal tea.
Finally, you can apply the oil topically to the skin or drizzle it over salads, smoothies, or sautéed vegetables to enhance both flavor and nutritional benefits.
The bottom line
Sacha inchi is a plant that people commonly grow for its sizable, nut-like seeds. These seeds provide rich nutrients and may offer various health advantages, such as enhancing cholesterol levels, supporting weight loss, and improving gut health.
Nevertheless, researchers need to conduct further human studies to validate these encouraging findings.
Additionally, cooks find these seeds remarkably versatile; they can consume them whole and roasted, grind them into a powder, or extract them as oil.
Consequently, people can include them in recipes, enjoy them as a snack, or blend them into smoothies and baked products.
