You may have come across the recently celebrated superfood, sacha inchi. This remarkable ingredient, despite its contemporary acclaim, has a rich history of use across various cultures for centuries. Sacha inchi is renowned for its impressive nutrient profile, offering numerous potential health benefits. Its versatility and delightful flavor make it a breeze to incorporate into a wide range of recipes, enhancing the overall eating experience. These qualities make it an excellent addition to a balanced diet.

In this article, we will explore the fascinating world of sacha inchi, delving into its characteristics, the health impact it may have, and practical tips on how to seamlessly integrate it into your daily meals.

What is Sacha Inchi?

Plukenetia volubilis, commonly known as sacha inchi, is a resilient perennial plant that thrives in specific regions of South America and the Caribbean. This remarkable plant yields a fruit containing large, edible seeds that are highly valued for their nutritional benefits.

Traditionally, this plant has been a vital food source for indigenous communities in Peru, earning it the names mountain peanut and Inca nut. While the fruit itself is not widely consumed, the seeds undergo roasting, making them a delightful snack. Furthermore, these seeds can be ground into a fine powder, which is then incorporated into various food products, enhancing their nutritional profiles. Additionally, the oil extracted from these seeds is utilized not only in culinary applications but also in skin care formulations. Moreover, the leaves of the sacha inchi plant can be dried and steeped to create an aromatic herbal tea, offering another avenue for enjoying this versatile plant.

Nutrition

Sacha inchi seeds (sacha inchi ke beej) are an excellent source of protein, dietary fiber, and beneficial fats that promote heart health. A 3.5-ounce (100-gram) serving of these nutrient-packed seeds provides:

• Calories: 280
• Protein: 30 grams
• Fat: 20 grams
• Carbs: 10 grams
• Fiber: 10 grams

Notably, these seeds are particularly abundant in unsaturated fats, which have been linked to a decreased risk of heart disease when they replace saturated fats or carbohydrates in your daily diet. Furthermore, sacha inchi seeds are a treasure trove of essential micronutrients, including phosphorus, potassium, magnesium, calcium, and zinc, which are vital for various bodily functions.

Additionally, they are rich in antioxidants and phenolic compounds, believed to help mitigate inflammation within the body and offer protection against chronic diseases. In summary, sacha inchi seeds are not only high in protein, fiber, and heart-friendly fats, but they also provide a variety of crucial micronutrients and potent antioxidants.

Potential Benefits

Sacha inchi seeds are believed to be associated with a variety of significant health advantages.

May Enhance Cholesterol Levels

Research indicates that sacha inchi may contribute to maintaining healthy cholesterol levels in the body.

A small-scale study involving 30 participants revealed that those who consumed 10–15 mL of sacha inchi seed oil daily for a period of 4 months experienced notable improvements in blood pressure, as well as total cholesterol, LDL (often referred to as bad cholesterol), and HDL (commonly known as good cholesterol) levels, when compared to a control group that was given sunflower oil. Additionally, sacha inchi is recognized as an abundant source of unsaturated fatty acids, a type of fat that may assist in lowering cholesterol levels and promoting cardiovascular health.

Supports Digestive Health

While human studies are scarce, certain animal research suggests that sacha inchi could be beneficial for digestive wellness. For instance, one study demonstrated that administering sacha inchi oil to rats fed a high-fat diet helped restore balance to beneficial gut bacteria. Another similar study indicated that an extract from the hulls of these seeds enhanced the gut microbiome's health in rats.

Moreover, sacha inchi seeds are rich in dietary fiber, which is an advantageous plant compound that promotes regular bowel movements by increasing stool bulk. This can serve as a protective measure against ailments such as hemorrhoids and diverticulitis, a condition marked by gut infection or inflammation.

May Aid in Weight Loss

A 0.4-ounce (approximately 10-gram) serving of sacha inchi seeds contains around 70 calories and is also a rich source of protein and fiber. This makes them a valuable inclusion in a balanced weight loss regimen. Notably, protein can help diminish food cravings and regulate appetite, potentially leading to greater weight loss. Similarly, the fiber content can enhance feelings of fullness and reduce overall caloric intake, contributing to both weight and fat loss. Lastly, sacha inchi is abundant in heart-healthy fats, which can slow gastric emptying and promote satiety.

While initial findings suggest that sacha inchi may improve cholesterol levels, bolster gut health, and aid in weight loss, further research involving human subjects is necessary to validate these encouraging outcomes.

Potential Side Effects

When consumed in moderation, sacha inchi (also known as Inca peanut) generally presents minimal side effects, making it a nutritious addition to a well-rounded diet for most individuals. A study indicated that the most frequently reported side effect of sacha inchi oil was mild nausea, though this symptom tended to diminish over time with consistent use. While infrequent, allergic reactions to the sacha inchi plant have been documented. Should you experience any adverse effects after its consumption, it is advisable to cease its use and consult a healthcare provider if the symptoms persist.

It is also important to recognize that raw sacha inchi seeds contain certain antinutrients and alkaloids. Antinutrients are substances that may inhibit the absorption of essential micronutrients within the body, while alkaloids can adversely affect health and may even be toxic if ingested in excessive quantities. Fortunately, research indicates that oven-roasting the seeds significantly diminishes their alkaloid and antinutrient levels, simultaneously boosting their antioxidant properties. Therefore, it is crucial to roast these seeds before consumption.

How to Use Sacha Inchi

Sacha inchi is offered in various forms, with the seeds being particularly popular. These seeds can be roasted for a delightful snack or ground into a fine powder for versatile culinary applications. The roasted seeds boast a subtle, nutty flavor that makes them a satisfying on-the-go snack. They can easily replace other nuts in your meals, enhancing salads, trail mixes, or granola with their unique taste.

On the other hand, the ground seeds are commonly incorporated into plant-based protein powders, which work wonders in smoothies, baked treats, or energy bites. In addition to the seeds, the leaves of the sacha inchi plant can be dried and steeped in hot water for a few minutes, resulting in a refreshing herbal tea that is both flavorful and aromatic.

Moreover, the oil derived from sacha inchi can be beneficially applied to the skin or drizzled over salads, smoothies, or stir-fried vegetables, enhancing both flavor and nutritional value. In essence, the roasted seeds can be enjoyed as snacks or incorporated into recipes, the ground seeds serve well in protein powders, the leaves can be brewed for a soothing tea, and the oil can be used topically or as a dressing for dishes like salads or pasta.

The Bottom Line

Sacha inchi, a remarkable plant, is predominantly cultivated for its sizable, nut-like seeds. These seeds are not only nutritious but also linked to a variety of health benefits, such as enhanced cholesterol levels, potential weight loss, and improved gut health. Nevertheless, further research involving human subjects is necessary to validate these encouraging findings.

Beyond their health advantages, sacha inchi seeds are incredibly versatile. They can be consumed whole and roasted, ground into a fine powder, or pressed to extract oil. This adaptability allows you to incorporate them into various recipes, enjoy them as a nutritious snack, or add them to smoothies and baked goods for an extra nutrient boost.