Sesame: Small but Powerful Seeds

Often included in the preparation of some breads, sesame is a well-known seed throughout the world. However, there is increasing talk, however, of the importance of including it in the diet in its integral form, since it is an important functional food and can even help in a weight loss process.

Versatile and tasty, sesame seed is suitable for those who want to benefit from the consumption of healthy fats, proteins, fibers and a lot of other important nutrients.

Talitta Maciel, nutritionist at Espaço Reeducação Alimentar, highlights that sesame can be found in white, brown and black.

The seed is readily available at health food stores and pharmacies.

Health benefits of sesame

Functional nutritionist Maria Luiza S. Moura shows below the nutritional table of white sesame (with husk). In it you can check the amount of each compound and the percentage that each one represents in relation to the recommended daily values ​​(%DV).

It is worth mentioning that there may be slight variations in the table depending on the brand of the product.

Talitta also cites the 5 main benefits of sesame:

1. It has vitamins and minerals such as calcium, magnesium and B complex and helps with osteoporosis;
2. Sesame oil has good fats, the monounsaturated ones that help reduce bad cholesterol and increase good ones;
3. It is a source of fiber and helps to give satiety;
4. Improves bowel function;
5. It has copper and proteins helping to maintain skin collagen, in addition to vitamin E which is an antioxidant, helping to fight free radicals.

Orthomolecular doctor Gilberto Kocerginsky, from the Linnus Institute RJ (a multidisciplinary clinic that works with healthy aging, well-being and aesthetics) reinforces that sesame offers a series of benefits: “it helps in intestinal health (this alone helps in everything else) ; controls cholesterol; aid in weight loss; it is rich in vitamins that help in the health of bones, eyes and liver; helps lower blood sugar; It is an excellent source of protein.”

Sesame combined with a healthy diet is a great ally for those who want to keep fit with tasty meals that really satiate.

How to consume sesame

Kocerginsky explains that the best way is to consume the sesame in natura (without roasting it), “but it must be macerated or beaten to break the husk and help absorb nutrients”. The doctor points out that it can be beaten into juices, smoothies and shakes. “Like topping in salads, fruit. As a component of tapioca, still in pastes (tahini) and even pure”, he says.

According to Talitta, sesame can be consumed on top of salads, fruits, in juices. “You can even add it to preparations such as meats, pasta,” she says. The nutritionist’s recommendation is to consume two tablespoons a day.

Maria Luiza points out that there are not enough studies to indicate an exact daily amount of sesame that should be consumed. “But a lot of research has shown that taking 30g a day already offers benefits, especially related to helping with weight loss,” she says. “But anyway, it’s best to talk to your nutritionist or doctor about it,” she adds.

Maria Luiza reminds us that the best way to consume sesame seeds is in their raw form and with the shell. “This is because the consumption of the bark helps more with the good intestinal functioning, helping more in weight loss diets and also in the treatment of intestinal constipation”, says Maria Luiza. “But consuming sesame without the husk is also beneficial, in fact, any food that has sesame in its composition will already bring some benefits to our body”, she says.

“The roasted version, for example, can also be consumed, even pure, as it has a pleasant flavor, similar to roasted peanuts”, adds functional nutritionist Maria Luiza.

You can also find Tahini, which is a paste made from sesame seeds and considered a great substitute for butter and margarine.

Recipes with sesame

Below you can see 10 healthy recipes that use sesame to inspire you and, who knows, include it in your diet!

1. Roasted sesame and flaxseed sticks: these sticks are very easy to make, healthy and a good option at snack time, even for children.

2. Sesame ricotta: this is a vegetable ricotta made with the milk (not the residue). It goes well with Arab dishes and salads. It is worth including in the menu for the health benefits it offers.

3. Paçoca de sesame: a healthier sweetie made basically with peanuts and sesame and sweetened with brown sugar.

4. Healthy Burger Bread: Sesame bun recipe for a delicious vegan burger. It’s worth learning.

5. Nutritious banana cake: using banana, sesame, linseed, oatmeal, among other delicious and healthy ingredients, it is possible to make this super nutritious cake.

6. Black and white sesame seed: the mixture of the two types of sesame and salt results in sesame seed that can be used directly in salads, soups, etc.

7. Homemade Tahini: the recipe is super simple and is great to use in tapioca, whole-grain bread or toast.

8. Sesame biscuit: a variation of the traditional water and salt biscuit, made in a healthy way. Easy and useful recipe.

9. Salmon with sesame crust: ideal for those who love fish and value a balanced diet. In addition, the recipe is super practical, a good tip for a dinner on a busy day.

10. Sesame milk: sesame milk is rich in calcium, a great option for those who do not consume cow’s milk.

Specific benefits of sesame milk

Kocerginsky explains that sesame milk is an excellent alternative to cow’s milk, as it is rich in protein, calcium, good fats.

“Because it is of plant origin, it has fewer agents that can lead to allergies and intolerances. In its composition, it has substances that improve cholesterol levels, protect the arteries and can help in the weight loss process”, adds the orthomolecular doctor.

Differences between white sesame and black sesame

Talitta explains that the difference lies in the fact that black sesame has more vitamin A, calcium and oil than white sesame.

Maria Luiza reinforces that the health benefits are basically the same. “The difference is the greater amount of vitamin A, calcium and oil in the composition of black, which further enhances some of its incredible benefits. The other nutritional differences are not significant. But it’s worth remembering: both are great for your health.”

Is sesame suitable for weight loss diets?

Yes, according to Talitta. “That’s because it has fibers that help in this process, as they give you satiety, preventing you from eating more than you should. In addition, it helps the intestine to function better by sending toxins away, and it still has anti-inflammatory action, which helps in the weight loss process”, he highlights.

Kocerginsky reinforces that sesame is a good ally in diets to lose fat mass and gain lean mass. “It is rich in fiber, which helps to give greater satiety and reduce the amount of intake of other foods. In addition, when paired with foods with a high glycemic load, it helps to lower this load, lowering the level of insulin in the blood. Because it is rich in proteins and microelements, such as zinc and magnesium, it helps in the production and maintenance of lean mass”, he explains.

Maria Luiza comments that she usually adds sesame to the menu of most of her patients. “It is versatile and brings significant benefits in the slimming process and in general health.”

where to buy sesame

Sesame is easily available for sale in natural stores and markets. It can be purchased in bulk or in ready-made packages from well-known brands. Below you can see some examples:

• Sesame with Jasmine husk for R$6.30 at Natue
• Jasmine peeled white sesame for R$6.90 at Natue
• Vitalin natural white sesame for R$7.50 at Uninatural
• Roasted sesame for R$8.15 at the Relva Verde store
• Skinless sesame for R$10.90 at the Relva Verde store
• Black sesame for R$3 at the Relva Verde store
• Peeled white sesame Vitalin for R$7.50 at Uninatural

Talitta highlights that sesame is contraindicated for patients with colitis (inflammation of the large intestine).

Kocerginsky points out that, due to the fact that sesame is rich in fiber (which increase food bolus and bowel movements), consumption should be avoided for patients with mechanical bowel obstructions and guided by a qualified health professional.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.