Sachi Inchi Nutrition Facts: Pros & Cons

Sacha inchi, also known as the Inca peanut, is a superfood seed rich in protein, healthy fats, and essential nutrients. Native to the Amazon rainforest, it is commonly consumed as roasted seeds, oil, or powder. While it provides several health benefits, its potential allergenicity and digestion effects should be considered.

Sacha Inchi Nutrition Facts, Pros, Cons (Per One Ounce, About 28g)

• Calories: 170

• Protein: 9g

• Carbohydrates: 5g

• Fiber: 4g

• Sugar: 1g

• Fat: 13g

• Omega-3 Fatty Acids: 3.5g

• Omega-6 Fatty Acids: 4g

• Iron: 1.5mg (8% of Daily Value)

• Magnesium: 100mg (25% of Daily Value)

• Calcium: 50mg (5% of Daily Value)

• Vitamin E: 7mg (50% of Daily Value)

Overall, Sacha Inchi's high nutritional value, rich in essential fatty acids, proteins, and antioxidants, makes it a beneficial food source for promoting health and wellness.

What is Sacha Inchi?

Sacha inchi, also known as Plukenetia volubilis, is a remarkable perennial plant native to the lush Amazon rainforest. Often referred to as the “Incan Peanut,” this plant belongs to the Euphorbiaceae family and is celebrated for its unique star-shaped fruit. Encased within a hard shell, the fruit houses 4 to 6 large, edible seeds that are nutritional powerhouses. These seeds are packed with protein, fiber, and heart-healthy fats, making sacha inchi a valuable addition to any diet. The healthy fats found in sacha inchi contribute to its reputation as a superfood, supporting overall well-being and vitality.

Sacha Inchi Seeds

Sacha inchi seeds are the cornerstone of the various products derived from the sacha inchi plant. These seeds are a nutritional treasure trove, rich in complete proteins and omega-3 fatty acids. Each serving of sacha inchi seeds provides a substantial amount of fiber, which aids in promoting digestive health and maintaining stable blood sugar levels. The health benefits of sacha inchi seeds are extensive, including their potential to reduce inflammation, enhance heart health, and support weight management. Incorporating these nutrient-dense seeds into your diet can offer a myriad of health benefits, making them a versatile and valuable food source.

Sacha Inchi Oil

Sacha inchi oil is a premium oil extracted from the seeds of the sacha inchi plant through a meticulous cold-pressing process. This oil is renowned for its high content of unsaturated fats, with a remarkable 92% being healthy fats. Notably, sacha inchi oil boasts an impressive 50% omega-3 fatty acids, which are crucial for heart health. These essential fatty acids help combat bad cholesterol, reduce the risk of strokes and heart attacks, and alleviate inflammation, benefiting conditions like arthritis. Additionally, sacha inchi oil is rich in antioxidants and polyphenols, which play a vital role in protecting against chronic diseases. Incorporating sacha inchi oil into your diet can provide a wealth of health benefits, making it a valuable addition to your pantry.

Nutritional Value and Pros of Sacha Inchi

High in Omega-3 Fatty Acids

• Provides more omega-3s than most plant-based sources, including a significant amount of alpha linolenic acid (ALA), which supports heart health and brain function

• Helps reduce inflammation and improve cholesterol levels

Excellent Plant-Based Protein Source

• 9g of complete protein per serving, making it a great alternative for vegans and vegetarians. Raw sacha inchi seeds are also a great source of protein, but they are often roasted to enhance their edibility and nutritional benefits.

• Contains all essential amino acids for muscle repair and overall health

Rich in Fiber for Digestion and Satiety

• 4g of fiber per serving supports gut health and regular digestion

• Promotes fullness, making it a good snack for weight management

Sacha Inchi Oil Supports Heart Health

• Balanced ratio of omega-3 and omega-6 fatty acids helps regulate blood pressure and cholesterol levels. Sacha Inchi also contains monounsaturated fatty acids, which help regulate cholesterol levels and support heart health.

• Vitamin E acts as an antioxidant, protecting heart and skin health

Naturally Gluten-Free and Allergen-Friendly

• Safe for individuals with gluten intolerance or peanut allergies

• Less likely to cause allergic reactions compared to tree nuts

Antioxidant Activity of Sacha Inchi

Sacha inchi oil is not only rich in healthy fats but also boasts significant antioxidant potential. Scientific evaluations have revealed a high content of total polyphenols and tannins in the hydrophilic phase of the sacha inchi cake. When compared to catenin, sacha inchi oil demonstrated a 14 to 29 times higher inhibition of hydrogen peroxide and a marked reduction in ferric to ferrous ion activity. Various extracts of sacha inchi, including aqueous, methanolic, ethanolic, chloroform, and hexane, have shown a remarkable capacity to reduce the Mo6+ ion from ammonium molybdate to Mo5+ in an acid medium. These antioxidant properties contribute to the oil’s ability to protect against oxidative stress and chronic diseases, further enhancing its health benefits.

Cons of Sacha Inchi

May Cause Digestive Sensitivity

• Some people experience bloating or mild digestive discomfort due to its high fiber and fat content

• Start with small amounts and gradually increase intake to help digestion

Can Be Expensive and Less Accessible

• Not as widely available as other seeds and nuts

• Sacha inchi oil and protein powder can be costly compared to more common plant-based products

Possible Allergenic Reactions

• Though rare, some individuals may be allergic to sacha inchi, especially those with seed allergies

• Introduce it cautiously if trying for the first time

Omega-6 Content Should Be Balanced

• Contains a high amount of polyunsaturated fatty acids, including omega-3 (α-linolenic acid) and omega-6 (linoleic acid), which need to be balanced to avoid inflammation

• Should be combined with other healthy fat sources like flaxseeds or walnuts for optimal benefits

Conclusion

Sacha inchi is a nutrient-dense, plant-based superfood rich in protein, fiber, and heart-healthy omega-3s. It supports digestion, brain function, and overall well-being, making it a great alternative to nuts and seeds. As a plant oil, sacha inchi offers potential health benefits, including its use as a rich source of omega-3 fatty acids, which support overall well-being. However, its digestive effects, price, and allergen potential should be considered. Starting with small portions and pairing it with a balanced diet ensures the best health benefits.

FAQs

Is sacha inchi better than chia or flaxseeds?

It provides more protein and a better omega-3 balance, but chia and flax contain more fiber and minerals.

Can sacha inchi help with weight loss?

Yes, its high protein and fiber content promote satiety and reduce cravings, making it a great snack option.

Is sacha inchi good for heart health?

Yes, its omega-3 and vitamin E content help support cholesterol levels and reduce inflammation.

How can I eat sacha inchi?

It can be eaten roasted as a snack, blended into smoothies, used as oil, or consumed in powder form. Sacha Inchi oil can be used similarly to other plant oils, such as sunflower oil, but offers superior benefits due to its higher omega-3 content.

Can I eat sacha inchi every day?

Yes, but moderation is key, as consuming too much can cause digestive discomfort or an imbalance in fatty acids.