Sacha Inchi nuts, oil & powder: omega-3, -6 and -9
Introduction
The Sacha Inchi nut, native to South America and parts of the Caribbean, is often called the Inca peanut because it comes from Peru. Sacha Inchi seed oil is said to be the world's richest source of polyunsaturated omega-3 fatty acids, and it also contains omega-6 and omega-9. This article looks at its nutrients and their effects.
Contents
- What is Sacha Inchi?
- Nutrients in the Sacha Inchi nut
- What makes Sacha Inchi oil special: omega 3, 6 and 9
- Uses of Sacha Inchi and its effects on health
- Side effects of Sacha Inchi
- Sacha Inchi compared with peanuts
- Essential amino acids and BCAAs
- What does Sacha Inchi taste like?
- Conclusion
1. What is Sacha Inchi?
The attractive, star-shaped fruit contains 4 to 6 seeds or nuts. The plant produces fruit continuously throughout its lifespan of at least 6 years.
Peru is considered the country with the largest Sacha Inchi cultivation, which is why the nut is also called Sacha peanut, mountain peanut or Inca peanut. It is traditionally roasted and eaten as a snack, or ground into powder and used as an ingredient in cooking. Pressing the oil, which is rich in omega 3, 6 and 9, is also popular.
Sacha Inchi contains so-called ‘anti-nutrients’—compounds that can inhibit the absorption of important nutrients. Because of these anti-nutrients, Sacha Inchi must be roasted or heated thoroughly.
In traditional permaculture forest gardens (called chakras), it is often planted because it is easy to grow and has deep roots. It protects against soil erosion and self-seeds.
2. Nutrients in the Sacha Inchi nut
Sacha Inchi nut oil is a natural superfood, rich in protein, fibre, minerals, vitamins (particularly vitamins E, A and C) and other antioxidants such as flavonoids and polyphenols. It also has a particularly high proportion of long-chain polyunsaturated fatty acids (PUFAs) omega-3 and omega-6, as well as the monounsaturated fatty acid omega-9.
Sacha Inchi nutrients per 100 g:
- Calories: 700
-
Fat: 50 g
- 47%–51% omega-3
- 34%–37% omega-6
- 9%–11% omega-9
- Salt: 0 g
- Carbohydrate: 10 g
- Fibre: 10 g
- Sugar: 0 g
- Protein: 30 g
- Calcium: 200 mg
- Iron: 3.6 mg
3. What makes Sacha Inchi oil special: omega 3, 6 and 9
The role of the balance between omega fatty acids in health is undisputed. Long-chain polyunsaturated fats are particularly beneficial.
The optimal ratio of omega-3 to omega-6 is 1:1, which is almost the ratio found in Sacha Inchi. In an average diet, however, this balance shifts significantly in favour of omega-6. In the modern diet, we often use sunflower, soya or maize oils and consume dairy products and meat from animals that have themselves been fed foods rich in omega-6. This imbalance can lead to inflammation and chronic disease.
When the balance is adjusted in favour of omega-3, studies show clear health benefits:
- A ratio of 5:1 helps with rheumatoid arthritis and asthma.
- At 4:1, the risk of dying from cardiovascular disease is greatly reduced.
- A ratio of 2:1 reduces the risk of developing cancer, particularly colon cancer.
3.1. Sacha Inchi compared with olive, hemp and fish oils
The more balanced the ratio of omega-6 to omega-3, the better it is for our health.
Omega fats include oleic acid (omega-9), linoleic acid (omega-6) and the omega-3 fatty acids alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Alpha-linolenic acid is the most important, as this essential fatty acid cannot be synthesised from other foods.
In plant oils, strictly speaking, there are only the fatty acids that the body then uses to synthesise the omega-3 fatty acids EPA and DHA. For this process to work optimally in the body, it is important to consume a balanced ratio of omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid), because omega-6 prevents the body from converting alpha-linolenic acid into EPA.
Unlike plant oils, fish oil already contains converted, directly available omega-3. Algal oil is the only non-animal oil that also contains DHA and EPA in their ready-to-use forms.
Unfortunately, according to studies, conversion of alpha-linolenic acid into DHA and EPA is very inefficient: only about 8% for DHA and about 4% for EPA. In addition to the omega-3 to omega-6 ratio, other factors, such as age, overall fat intake and existing health conditions, also play a role.
The omega-6 to omega-3 ratio for the different oils is approximately as follows:
- Olive oil: 8:1
- Hemp oil: 3:1
- Fish oil: 22%–33% omega-3
- Sacha Inchi oil: 1.5:1
Although fish oil contains directly available omega-3, Sacha Inchi provides the body with a higher proportion—up to 51%—of alpha-linolenic acid, which can be converted into the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Compared with hemp and olive oils, oil from the Inca peanut also has a more favourable ratio, although hemp oil is already an excellent alternative.
‘Contains more protein than peanuts, eggs or low-fat quark, surpasses
broccoli in fibre, and contains more omega-3 than fish. Sacha Inchi is a unique superfood with remarkable effects.’
4. Uses of Sacha Inchi and its effects on health
Sacha Inchi has a wide range of uses and positive effects on health.
Cholesterol levels
Studies have shown that taking the oil for several months leads to a significant improvement in blood pressure. LDL (bad) cholesterol levels fell, while HDL (good) cholesterol levels rose.
It was also found that combining it with a very high-fat meal led to better post-meal blood cholesterol levels and lower levels of inflammation.
4.1. Gut health and digestion
Using Sacha Inchi in the diet, whether as an oil or as nuts, helps beneficial bacteria establish themselves in the digestive tract, according to a study. One reason may be the nuts' high fibre content.
4.2. Weight loss
The high content of healthy fats slows stomach emptying, while the abundant fibre helps you feel full quickly and the high protein content regulates appetite.
4.3. Blood pressure regulation
The high omega-3 content is very beneficial for a balanced blood pressure level. It has been found that, after 16 weeks of taking it, both the upper (systolic) and lower (diastolic) readings fell by up to 12%.
This supports heart health and protects against heart attacks and strokes.
4.4. Skin health
Research shows that our skin effectively absorbs essential fats such as omega fats, which then enter the bloodstream.
- Improves skin elasticity
- Provides the skin with nutrients
- Supports the skin’s ability to regenerate
- Helps maintain cell membrane integrity
A study in people with acne produced remarkable results. Participants were treated with Sacha Inchi oil and erythromycin for 4 weeks, and acne severity decreased by up to 61%.
4.5. Anti-inflammatory properties of Sacha Inchi
Inflammation in the body is often associated with conditions such as stroke, chronic respiratory disease, cancer, obesity, diabetes and heart problems.
Sacha Inchi has anti-inflammatory effects. Its high proportion of polyunsaturated fats improves the state of inflammation in the body and can provide effective protection.
4.6. The central nervous system and brain development
Omega-3 fatty acids play a decisive role in brain development. An adequate supply is therefore important, particularly during childhood. A sufficient intake can also reduce the likelihood of ADHD and even treat it.
In adults, omega-3 fatty acids have been found to protect against dementia, Alzheimer’s disease and depression, and thus
4.7. Anti-tumour and anti-cancer effects
The anti-tumour properties of Sacha Inchi seem to be due to its high alpha-linolenic acid content. The study results show that alpha-linolenic acid prevents tumours from developing after animals in experiments were exposed to carcinogens.
5. Side effects of Sacha Inchi
Provided that Sacha Inchi nuts are not eaten raw, no side effects other than nausea are known. Raw consumption should be avoided, as the anti-nutrients present can prevent the absorption of other important nutrients.
However, raw (virgin or extra-virgin) oil contains no anti-nutrients, so raw oil is preferable to treated oil.
6. Sacha Inchi compared with peanuts
Although it is often called the Inca peanut, it has nothing to do with the familiar peanut. Its taste may have a slight resemblance to peanut, but that is where the similarity ends.
The composition of the two nuts differs considerably. Peanuts, for example, contain no omega-3 fatty acids, less protein and fibre, but more sugar and significantly more carbohydrate.
6.1. Is Sacha Inchi safe for people with a peanut allergy?
The Inca peanut can be eaten without concern by someone with a peanut allergy. The storage proteins found in peanuts are not present in Sacha Inchi. It is important to make sure that the products are not processed in the same factory.
This makes the Inca peanut a good source of protein for people with allergies, for example.
7. Essential amino acids and BCAAs
As well as the oil mentioned above, the nut itself—and powder made from it—makes a superb food that should be a staple in any athlete’s kitchen.
After the oil is produced, a powder remains which, once dried, contains around 60% protein. This is one of the few plant proteins considered a ‘complete protein’. Like Guayusa, it contains all 9 essential amino acids.
Only 8 essential amino acids are often listed. The ninth is histidine, which is particularly important for infants and young children.
The 9 essential amino acids (EAAs) are:
- Histidine – Mainly involved in growth and tissue repair.
- Isoleucine – Regulates blood sugar and promotes muscle growth.
- Leucine – Supports healing processes and protein synthesis in muscle and liver.
- Lysine – Helps produce enzymes, hormones and antibodies. Supports bone growth, cell division and wound healing.
- Valine – Important for the function of nerve and muscle tissue.
- Methionine – Inhibits bacterial growth and helps counter infections.
- Phenylalanine – Increases alertness, reduces and prevents depression, and relieves pain.
- Threonine – Keeps connective tissue and muscles elastic.
- Tryptophan – Precursor to serotonin (which regulates mood and appetite) and melatonin (which regulates pain perception and the sleep cycle).
BCAAs are a subgroup of these essential amino acids (leucine, valine and isoleucine). The English term ‘branched-chain amino acids’ means amino acids with a branched-chain structure.
These three essential amino acids are particularly important for athletes, as they prevent the body from breaking down existing muscle mass for energy. They promote muscle growth after training, fat loss and faster muscle recovery.
8. What does Sacha Inchi taste like?
The superfood tastes slightly different depending on how you consume Sacha Inchi and how the nut has been processed.
8.1. The nut as a snack
Roasted Sacha Inchi nuts are best described as a combination of peanuts and almonds, both in texture and taste. They have a distinctive, easy-to-recognise nutty flavour that is unique and clearly different despite the similarity to peanuts and almonds.
Sacha Inchi goes particularly well with salt, spices such as chilli, or panela sugar.
8.2. Sacha Inchi as an oil
The oil has a very light, mild flavour and works perfectly in salads. It tastes nutty, like the seed or nut itself, with a slight vegetable note.
8.3. Powder
Sacha Inchi powder, left over after pressing the nuts, is extremely rich in complete proteins. As with the nuts, its nutty flavour is prominent, but it has no oily aftertaste.
The powder’s mild flavour is not overpowering, making it suitable for shakes, smoothies and baked goods.
9. Conclusion
Sacha Inchi is a fascinating nut whose nutritional composition delivers benefits and a distinctive taste. Its omega-3 to omega-6 fatty acid ratio is close to 1:1. The oil extracted from the nut is therefore the only oil in the world (ahead of hemp oil) with this balanced ratio. Adequate omega-3 intake is crucial for a healthy diet and for preventing diseases such as heart attacks, strokes, obesity, cancer, skin blemishes and infections.
It also contains all 9 essential amino acids, which the body cannot produce itself. They are important for both children and adults.
Another advantage is that Sacha Inchi is highly digestible, even for people with allergies. Unlike the common peanut, the Inca peanut can be consumed without concern because it lacks the storage proteins.