Hemp seeds

Photo: Mauricio Alejo

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Hemp Seeds
Similar in taste to sunflower seeds and pine nuts.

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.