Hemp seeds are an excellent source of essential fatty acids and contain all nine essential amino acids, which makes them a complete protein, like egg whites and soy. Plus: Just one ounce of hemp provides 45 percent of your daily magnesium requirement. According to a 2010 study, a diet rich in magnesium can slash diabetes risk by almost half, possibly because it increases insulin sensitivity.
Philadelphia dietitian and chef Katie Cavuto Boyle uses the seeds in a tasty dip: Puree 1 Tbsp. ground hemp seeds, 2 Tbsp. store-bought pesto, 2 Tbsp. lemon juice, and 1 can cannellini beans.