Sacha Inchi Nutrition Facts and Health Benefits

Sacha inchi (Plukenetia Volubilis) is a perennial plant that produces large, edible seeds. It is rich in nutrients like omega-3 and omega-6 fatty acids, protein, and antioxidants. It’s native to parts of South America like Peru and the Caribbean. Sacha inchi is sometimes referred to as Sacha peanut, jungle peanut, or Inca peanut.

Like flaxseed oil, sacha inchi is a potent source of fatty acids. It is exceptionally high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plants, and linoleic acid, a variety of omega-6 fatty acids.

Sacha inchi seeds should be roasted before they are consumed. The roasted ground seeds may be used in food products like cereals and these plant-based organic protein powders. The seeds can also be pressed for their oils, which are then used for cooking or adding to dietary supplements.

Sacha Inchi Nutrition Facts

The following nutrition information for a 10-gram serving of raw sacha inchi seeds is provided by the USDA.

Carbs

Sacha inchi is a low carbohydrate food, containing 1 gram, all of which is fiber. There is zero sugar in sacha inchi.

Fats

Sacha inchi contains 5g of fat in a 10g serving, making it a rich fat source. The fats in sacha inchi are primarily polyunsaturated fatty acids, which make up 4g out of 5g per serving. There is also 0.5g of monounsaturated fat and 0.4g of saturated fat per serving.

Protein

Sacha inchi contains 3 grams of protein per 10 gram serving, making it relatively high in protein per gram.

Calories

Sacha inchi contains 70 calories in a 10 gram serving, 74% of which comes from fat, 20% from protein, and 7% from carbs.

Health Benefits

Sacha inchi is consumed for its many potential health benefits. These benefits primarily come from the plant's fatty acids and antioxidants.

May Improve Lipid Profiles

Sacha inchi can be used in whole, powdered, or oil forms. Sacha inchi oil may have beneficial effects on the lipid profiles of patients with hypercholesterolemia (aka high cholesterol). When taken orally, sacha inchi oil may reduce total cholesterol and increase good HDL cholesterol.

It can also have beneficial effects on the lipid profiles of patients with dyslipidemia, a condition characterized by an imbalance of lipids in the blood. However, further research is needed to confirm the link between sacha inchi and blood lipid improvements in dyslipidemia patients.

May Lower Blood Pressure

There is a lot of research that supports the ability of sacha inchi to lower “bad” cholesterol and raise “good” cholesterol levels. Research also suggests that sacha inchi may help to lower blood pressure.

Maintaining healthy blood pressure is important for reducing the risk of heart disease and stroke. Those with high blood pressure may be four times more likely to die from a stroke and three times more likely to die from heart disease. Those with high blood pressure may find relief with sacha inchi seeds or products.

May Have Anti-Tumor Potential

Sacha inchi may have antitumor activity, but there is little information on how it prevents tumors. Some animal studies show promising results. Sacha inchi may protect against tumor induction after exposure to carcinogens. The antitumor properties of sacha inchi may be related to the high content of alpha-linolenic acid (ALA), which may have its own antitumor activity.

May Reduce Inflammation

Inflammation in the body is associated with diseases like stroke, chronic respiratory diseases, cancer, obesity, diabetes, and heart disorders. Chronic inflammatory diseases are a significant cause of death.

Sacha inchi may have anti-inflammatory effects. The high levels of polyunsaturated fatty acids in sacha inchi oil may improve inflammation and lipid levels and prevent cardiovascular disease.

May Help Against Protein-Calorie Malnutrition

In many developing nations, malnutrition is a public health crisis. Some nations are moving away from animal protein and towards plant protein.

Soy protein is of interest, and researchers are also looking at sacha inchi as a protein source. Sacha inchi flour shows similar effects to soybean flour and does not present serious side effects, making it a suitable protein source.

Allergies

Sacha inchi is not a common allergen. It often goes by names that include the word “peanut.” However, sacha inchi seeds are not related to peanuts at all. Those who have allergies to nuts can safely consume sacha inchi as long as they are not processed in a facility with other nuts.

It is important to note that sacha inchi is a seed and seed allergies are becoming increasingly common due to their allergy-causing proteins, but the amount of people with seed allergies is unknown. Therefore, sacha inchi may trigger allergies in some.

If you suspect you may have an allergy to seeds including sacha inchi, talk to a healthcare provider about your symptoms. They can do testing and help determine what is causing your reaction.

Adverse Effects

For safety purposes, sacha inchi seeds should be roasted before consumption. Raw sacha inchi seeds are toxic and may have potential health risks including death or injury.

Raw sacha inchi seeds contain phytotoxins, including antinutrients, and alkaloids. Antinutrients can hinder the absorption of micronutrients while alkaloids can be lethal, especially if consumed in large amounts.

However, toxicity levels can be reduced by heating them, making them safe to eat. To avoid the toxic effects, cook sacha inchi seeds before consuming them.

How to Prepare

Sacha inchi are seeds that can be eaten out of hand, or on top of oatmeal, yogurt, or cottage cheese. You can also add them to homemade granola, smoothies, or any other foods where you would use nuts and seeds.