Sesame seeds nutrition
Sesame seeds are one of the oldest crops in civilization — it was farmed and produced thousands of years ago and used in cuisines around the world. Nowadays, sesame seeds are a common bagel topper or are sprinkled on top of burger buns or breads. However, in larger quantities, they provide many health benefits, including reducing your risk for heart disease, arthritis and diabetes.
Read on to learn more about sesame seeds and how you can incorporate more of them into your diet as part of a healthy lifestyle.
Sesame seed basics
According to Healthline, sesame seeds have a big nutritional benefit when you eat enough of them, about a handful a day. Unhulled sesame seeds are in an edible husk, making them a tan or light brown color, and hulled seeds are off-white, with no husk. They can be eaten with or without the husk.
Keep in mind that sesame is a common allergen, so make sure you ask about any allergies before you share these meals and snacks with others and follow your healthcare provider’s advice about starting new foods with your kids.
Healthy fats
Sesame seeds contain three kinds of fat: polyunsaturated, saturated and monounsaturated. These benefits include lower “bad” cholesterol (LDL) and higher “good” cholesterol (HDL). People who have a good amount of healthy fats in their diets also have lower instances of heart disease and stroke.
Fiber
Three tablespoons of sesame seeds contain about twelve percent of your daily intake of fiber, or 3.5 grams. Fiber promotes a healthy gut and can help you maintain regular bowel movements, or stools. It also slows down your intestines, which benefits your blood sugar and cholesterol levels. Fiber pulls water into your stools, which can help ease constipation or provide relief to those with irritable bowel or diverticulitis. Finally, fiber is good for you because it helps you stay fuller longer, giving you energy and promoting a healthier diet overall.
Protein
Those three little tablespoons of sesame seeds contain five whole grams of plant-based protein. This is a plus for people who don’t eat meat and need protein sources in their diet. The best source of protein from sesame seeds is from hulled, roasted seeds, which allow your body to absorb more protein. The combo of protein, fiber and fat keep you fuller longer, which aids in keeping your blood sugar stable and your weight under control.
Vitamins and antioxidants
Vitamins B and E, as well as numerous antioxidants in sesame seeds, reduce inflammation and help the metabolism. The antioxidants in sesame seeds that come from vitamin E are shown to reduce the symptoms of arthritis. Antioxidants also help prevent certain diseases, including cancer, heart disease and stroke.
Minerals
Sesame seeds are a good source of magnesium, which helps the body in numerous ways, including by lowering blood pressure. Unhulled sesame seeds that have been soaked, sprouted or roasted have more mineral nutrition, because they contain between 20 and 30 percent of your daily requirements of manganese, calcium, iron and zinc. They also contain amounts of copper, which helps your nervous system and to maintain healthy bones, that exceed your daily needs. Sesame seeds are a good source of selenium, which, combined with copper and iron, aid thyroid health.
How to get the most out of your sesame seeds
Roast them
Sesame seeds taste better roasted. Spread them on a baking sheet and bake at 350 degrees for a few minutes, watching them carefully and stirring them often so they don’t burn. They will turn a nice, golden brown and produce a pleasant aroma when they’re ready.
Sesame seed mix-ins
Sesame seeds are an easy addition to other foods you enjoy because of their mild flavor. You can sprinkle it on your oatmeal or yogurt for a nutritional boost in your breakfast. You can even mix it in with ground beef in a burger to increase nutrients with healthy fat and fiber instead of just meat, which contains more unhealthy fats.
You can also make your own sesame milk by soaking one cup of sesame seeds in two cups of water overnight. To retain the fiber, blend the seeds, chill the mixture and drink it as is. You can also strain the mixture through cheesecloth to get a smoother texture.
Salads
Sesame seeds make a healthy addition to salad dressing. They also can be sprinkled on top of your salad for a nutritional boost without adding any flavor. Try sesame seeds on an Asian-inspired salad.
Stir fry
Sesame seeds taste great in stir-fry, so break out your instant pot, pan or wok and add sesame seeds either during the cooking or as a garnish after it’s done. Sesame chicken is a favorite dish that combines sweet and savory flavors and relies on sesame for a mild flavor and garnish. You can also make a side dish that features sesame seeds; they pair particularly well with broccoli.
Baked goods
Use a nonstick bakeware set, loaf pan or muffin pan to make quick breakfast breads that use sesame seeds. They are also yummy baked on top of homemade crackers and in cookies, as well as granola, bars or other baked goods. A sweet treat inspired by Mediterranean cuisine is sesame brittle.
Grind sesame seeds to form a sesame meal, also called sesame flour. It makes an interesting substitution when used in baked goods. It has more nutritional value than plain white or wheat flour, and you can experiment with replacing some of your traditional flour with sesame flour in baked goods to see how it impacts the taste and how the finished product bakes. You can also use it as a batter for fish when you pan fry it.
Tahini
Sesame seed butter is called tahini, which is a multi-purpose spread. You can use it in place of peanut butter on toast, as a sauce for an entree or drizzled over a salad and incorporated into salad dressings. When blended with chickpeas and garlic, you create hummus. Make your own hummus in the blender or food processor.
Laura Wheatman Hill is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.
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