Sacha inchi is a Peruvian superfood. It is versatile, affordable, packed full of nutrients and tastes great. If you are looking for a plant-based source of protein this could be just what you are looking for...
Sacha inchi is a rainforest vine native to the Peruvian Amazon. It produces a fruit with edible star-shaped seeds, which are rich in protein, fiber, and omega-3s. Sacha inchi seeds can be consumed whole, as a powder, or as an oil. This superfood is growing in popularity around the globe. Read on to learn about Sacha Inchi in depth.
What Is Sacha Inchi?
Despite its current rise to superfood status, sacha inchi (Plukenetia Volubilis) has been cultivated for centuries as a staple of the indigenous Incan diet. Sacha inchi is native to the Peruvian Amazon, where the indigenous people have cultivated it for centuries. It thrives in the rainforest and the high altitudes of the Andes Mountains. It is now grown throughout South America and Southeast Asia.
Traditionally, several Peruvian ethnic groups would ground the seeds and combine it with the extracted oil (Sacha Inchi seed oil) to create a cream which rejuvenated and revitalised the skin. The star-shaped seed pods appear on pottery excavated from Inca and pre-Inca tombs. Sacha inchi seeds were highly prized by the Incas, who used them to support their children’s health and to keep their leaders strong.
Sacha inchi is also referred to as "mountain peanuts", "Inca nuts", or "Sacha peanuts". The fruit produces geometric, star-shaped pods which contain large, edible seeds. These seeds are not only delicious but are loaded with nutrients and health benefits.
These seeds are roasted and typically consumed whole or ground into a fine powder. Oil can also be produced by pressing the seeds. The leaves are often dried and used to make herbal tea. There is growing interest in sacha inchi as a sustainable and economical crop with significantly higher yields of healthy oil compared to other plants (1). With plant-based eating on the rise, this seed is valuable as it is a complete protein and a great source of omega-3 healthy fats.
Is Sacha Inchi Safe?
Raw sacha inchi seeds can be toxic, as they contain alkaloids and anti-nutrients – plant compounds which inhibit the body’s ability to absorb essential nutrients. Only roasted seeds can be consumed, as the heat exposure breaks down the harmful compounds (2).
Most people can enjoy the benefits of sacha inchi as a healthy addition to a balanced diet. If consumed in moderation, side effects are very unlikely. However, there have been rare cases of nausea and allergic reactions (2). Another reason to consume sacha inchi in moderation, is the seeds have a high fat content.
What Does Sacha Inchi Taste Like?
Sacha Inchi tastes just like nuts (this is why the term sacha inchi nuts is often used). The raw seeds are bitter and unpalatable because they contain tannins. Also raw seeds are potentially harmful due to their natural toxins (anti-nutrients and alkaloids). Fortunately, you can reduce the toxic effects and bitter taste by roasting the seeds. When roasted it has a nutty, buttery, and somewhat umami flavour. Most people claim it tastes like a cross between an almond and a roasted edamame bean. Iti is also known as ‘the truffle of nuts’ due to its incredible umami flavour. It has a pleasant ‘nutty’ and earthy aroma.
Why Is Sacha Inchi A Superfood?
With its stellar nutritional profile, amazing versatility, and a broad range of health benefits, sacha inchi is truly worthy of superfood status. It can be considered a ‘functional food’ because, besides providing basic nutrition, it may have other positive effects, such as health promotion and disease prevention.
It is rich in protein and fibre and contains high levels of plant-based omega 3, which has been shown to help cardiovascular health and reduce blood pressure. This seed is one of the most potent sources of plant-based omega 3's. Aside from being a superfood, it is also keto-approved, paleo friendly, low FODMAP, and gluten-free.
How To Use Sacha Inchi?
To maximise on its economic value, the entire sacha inchi plant has been used to produce nutritional, cosmetic, and pharmaceutical products.
How To Use The Seeds
The whole seed can be toasted and enjoyed as a snack or added to meals to boost nutrition. The seeds are often flavoured with salt and spices before they are tossed into a salad or included in trail mixes or granola. They can also be dipped in dark chocolate for an antioxidant-rich treat.
How To Use As A Butter
Sacha inchi is an excellent alternative to peanut butter, especially for those who have a peanut allergy. You can purchase a ready-made sacha inchi butter from selected health stores, or you can make your own by blending the seeds in a high-speed food processor. As a butter it has a delicious nutty flavor and creamy texture. It can be used as a nut butter: spread on toast, drizzled over granola and fruit or mixed into baked treats for a rich and creamy texture.
How To Use As A Powder
Sacha inchi powder is often included in commercial plant-based protein powders. Sacha inchi protein powder is mild enough to add to smoothies, cereal, baking mixes, and protein bars.
How To Use As A Oil
Sacha inchi seed oil has a mild, buttery flavour. Drizzle the oil over salads, roasted vegetables, or apply topically to nourish the hair and skin. Do not cook with sacha inchi oil, as the heat will remove all the nutritional benefits.
Nutrition Profile Of Sacha Inchi
According to the USDA (U.S. Department of Agriculture), a 10-gram (0.4-ounce) serving of organic sacha inchi seeds contains:
• Calories: 70
• Carbs: 1g
• Protein: 3g
• Fats: 5g
• Fiber: 1g
• Cholesterol: 0mg
It also contains important nutrients, such as calcium, zinc, potassium, magnesium, and phosphorus (1).
What Are The Health Benefits Of Sacha Inchi?
Although there has been limited research on Sacha Inchi. The results have been promising suggesting it may be able to provide multiple health benefits.
High In Essential Fatty Acids
Sacha inchi is one of the richest sources of omega-3 and omega-6 fatty acids (1). It has a similar fatty acid composition to flaxseed oil. It is a rich source of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA). And of the omega-6 fatty acid linoleic acid.
Essential fatty acids fight inflammation, slow down ageing, support brain and heart health, and reduce the risk of chronic disease. In oil form it is superb for vegetarians and people who don't consume enough omega-3 through rich fish or vegetables in their diets. It has the potential to be a more affordable, sustainable, and renewable source of omega 3's as opposed to fish oils (1).
A Great Source Of Protein And Superb Protein Alternative For Vegans
Compared to other plant-based proteins, sacha inchi protein powder contains all nine essential amino acids. These are the ‘building blocks’ of protein which humans need to obtain through their diet. It's impressive essential amino acid profile makes it a high-quality source of plant-based protein (4). Protein is essential for muscle growth and repair, weight management, and calcium absorption for bone health. It also supports the health of your hair, skin, and nails. The body easily digests Sacha inchi due to its healthy fats, which assists the body in absorbing protein.
High In Fibre
The seeds are a great source of fibre (5), which helps balance blood sugar levels, lowers cholesterol levels, supports good digestive health, and aids in weight loss.
Nutrient-Dense: A Good Source Of Calcium, Antioxidants, Magnesium, Vitamins A & E
These nutrients may reduce the risk of chronic disease and combat inflammation (6). They support eyesight and healthy ageing, nourish hair, skin, and nails, and increase overall vitality.
Environmentally Friendly And Sustainable
Unlike many other plant protein sources, sacha inchi crops are eco-friendly since it has a low environmental impact. It is relatively inexpensive and easy to cultivate. The growing demand also promotes reforestation in the Amazon (7). Studies show the potential benefits of cultivating sacha inchi with other crops include increased soil fertility, reduced erosion, and reduced pest problems (8).
A Great Addition To A Healthy Diet
In moderate amounts, sacha inchi can be a nutritious addition to a healthy and balanced diet. The seeds are acceptable for most dietary requirements:
• Vegan
• Low FODMAP
• Gluten-free
• Grain-free
• Keto approved
• Paleo-friendly
• Not considered a food allergen
The Future Of Sacha Inchi?
The future certainly looks promising. Awareness and demand for sacha inchi are only starting to grow. Even though it is centuries old, it is a fairly new trend in the health and wellness industry. The sacha inchi seed has proven to be extremely versatile as it can be used in a number of dietary supplements in a variety of forms. Sacha inchi is a superfood with the potential to be one of the leading plant-based supplements. Containing all the essential amino acids and being a rich source of omega 3 fatty acids.
Sacha Inchi FAQ
Is Sacha Inchi A Peanut?
Sacha inchi is a seed, and it has no botanical relation to the peanut. It is easy to see why this seed is often confused with being a nut as it is commonly referred to as ‘Sacha peanut’, ‘mountain peanut’, ‘jungle peanut’ or 'Sacha inchi nuts'.
Can I Eat Sacha Incha If I Have A Peanut Allergy?
As stated above it has no relation to the peanut. If you have a peanut allergy it will be safe for you to consume. Additionally, if you are allergic to tree nuts, there is nothing to worry about as it is a seed.
Can You Use Sacha Inchi Oil On Your Hair?
Sacha inchi oil can be applied to the hair as a leave-in treatment. It is rich in essential fatty acids, which are key for good hair health. It will help to lock in moisture and provide nourishment to the hair and scalp.
Is Sacha Inchi Oil Good For Dry Skin?
Studies show the oil can be beneficial for the treatment of dry skin (4). The oil is rich in antioxidants, and omega-3 and omega-6 fatty acids, which are known to nourish and support the skin.
Is Sacha Inchi The Same As Star Anise?
While the flower looks remarkably similar to star anise pods, they are not botanically related.
Where Can I Find Sacha Inchi?
Products can be found at health food stores and certain chain stores nationwide. They are also available to purchase online. Sacha inchi oil is available in a bottle, for food or topical use, or in a soft gel capsule, to be consumed as a supplement.
Can I Eat Sacha Inchi During Pregnancy?
Always consult your physician before consuming new foods, especially while pregnant. While there are no studies which confirm the safety of consuming sacha inchi during pregnancy, multiple health and nutrition sites give it the green light. Sacha inchi is rich in omega 3's, essential for the growth and brain development of babies (3).
Is Sacha Inchi Keto And Paleo Friendly?
Sacha inchi is keto and paleo-friendly.
Is Sacha Inchi A Complete Protein?
Yes, it is a complete protein and contains all nine essential amino acids. It includes phenylalanine and tyrosine (79 mg/g), leucine (64 mg/g), tyrosine (55 mg/g), isoleucine (50 mg/g), lysine (43 mg/g), cysteine (25 mg/g), threonine (43 mg/g), sulfur amino acids (methionine + cysteine), 37 mg/g, and valine (40 mg/g).