Aromatic and rich in nutrients, sesame seeds have come to the fore thanks to a trend that defends a healthy diet that is not incompatible with good gastronomy. With the help of Raquel Bernacer, dietician-nutritionist, we found out what sesame seeds are good for, how to eat them and if it is true that they benefit people with high cholesterol, prediabetes or other health conditions.
What are sesame seeds and why have they become so popular?
The Encyclopedia Britannica defines them as “edible seeds of the plant Sesamum indicum L., a herbaceous species of the Pedaliaceae family that has been cultivated for thousands of years.” He says they are small, oval and flat; white, brown or black in color and have a nutty flavor and aroma. From the Academy we wonder why they suddenly seem to have become so popular. Raquel Bernacer, dietician-nutritionist helps us find out:
«There is an article from 2024, a review published in a scientific journal, whose title Sesame seeds, a superfood very rich in nutrients gives a clue to the potential of sesame. Personally I am not in favor of using the term superfood because I think it can put too many expectations on a specific food when the important thing is to have a healthy diet, which translates into a combination of a wide variety of foods.»
That said, according to her, the popularity of sesame seeds is possibly due to that high nutritional density that the article refers to. «In addition,» he adds, «they provide a pleasant flavor in the kitchen, they are quite versatile and contain bioactive compounds such as lignans, tocopherols and phytosterols, with different positive effects on cardiovascular, immunological and brain health.»
Nutritional properties of sesame seeds.
The nutritional information for sesame seeds is interesting. Raquel Bernacer breaks it down for us:
- As with other seeds (such as chia seeds) and nuts, sesame seeds are mainly composed of lipids and proteins: “Their oil is rich in unsaturated fats, mainly oleic and linoleic acid, and they have a relatively high proportion of proteins,” he points out.
- They are rich in fiber and minerals, such as calcium, potassium, iron (interesting in the diet for anemia), zinc, phosphorus, selenium and magnesium.
- It contains B vitamins such as thiamine, niacin or folates, and is rich in vitamin E.
- Finally, they have molecules that have antioxidant capacity and are typical of sesame: sesamin, sesamolin and sesamol.
To all this, the expert points out that the portion we take of sesame seeds per day is small. «Therefore, although they are rich in these nutrients, we should take a large amount daily to benefit from them. Both seeds and nuts are very rich in energy, so using them as the main source of the mentioned nutrients could lead to an imbalance in the energy intake of the diet.» The ideal, according to their criteria, is to use them as a supplement if we do not meet the calcium or zinc requirements, for example.
Health benefits of sesame seeds
Raquel explains what sesame seeds are good for: «They can help improve the lipid profile and reduce cholesterol thanks to their contribution of unsaturated fats. Research has been done in which it has been observed that the antioxidant compounds found in sesame, such as sesamol and sesaminol, could protect against neurodegenerative diseases, such as Parkinson’s or Alzheimer’s, although there is not enough evidence to support this potential effect.»
Furthermore, the expert maintains that, due to their nutritional profile, sesame seeds could be considered among anti-inflammatory foods; Inflammation is associated with numerous health outcomes, especially stress, which is present in many people due to the fast-paced lives we lead. “In addition,” he points out, “as they are rich in essential nutrients typical of popular Mediterranean cuisine, when they are part of this dietary pattern they can contribute to the prevention of chronic diseases.”
Finally, anyone who wants to combat constipation should not forget that they can consider sesame as one of the most versatile fiber foods there is, if the whole seed is consumed.
Contraindications and possible side effects.
“Sesame is a well-known allergen, very well established, and for people with allergies to sesame and its derivatives, it is potentially dangerous,” explains Raquel, who warns: “It can cause anaphylactic shock and death.”
For people who are following energy-controlled diets, the question may arise as to whether sesame seeds make you fat. The truth is that, according to the explanation given by our expert, the consumption of sesame seeds, as well as other oilseeds or nuts, should not be completely eliminated, but given the high calorie content, this consumption must be accompanied by an adjustment in energy intake from the rest of the foods in the diet. “Beyond that, there are no other side effects in healthy people when consumed moderately,” he concludes.
How to take sesame seeds
Sesame seeds can be taken in different ways, depending on the purpose sought. If you are interested in knowing how to activate sesame seeds, generally, it is best to consume them lightly toasted, as indicated by our dietician-nutritionist, of course, «without burning them,» as she herself warns, who continues: «This is how the bioavailability of its compounds is optimized. If, in addition, you take them ground, the absorption of nutrients and bioactive compounds improves.»
A good option is to take it in the form of tahini, the ground sesame paste: “Coming from the cuisine of North Africa and the Middle East, it is already widely introduced in Spanish cuisine and is used to make hummus, but also as a condiment in smoothies or spread on toast,” he explains.
Another way to take sesame seeds that Raquel suggests is to use their oil, which is rich in unsaturated fats and omega-3 in the form of alpha linolenic acid and in bioactive compounds, many of them with high antioxidant action, such as vitamin E, «although the fiber and other compounds of the whole seeds are lost,» she points out and concludes: «As it is very unsaturated and burns quickly, I do not recommend it as a cooking oil, but I do recommend it raw to add a touch of cooking.»
Easy recipes with sesame seeds
The dietitian-nutritionist gives us four ideas:
- Added to salads, stir-fries, soups or vegetable creams, as a complement or topping, better after soaking.
- In the form of tahini, as an ingredient in traditional hummus along with chickpeas, oil or garlic, among others.
- Also in tahini, spread on toast or added to a sauce to provide a more intense sesame flavor.
- Freshly ground together with other ingredients in the form of a smoothie, as they provide flavor and energy.
Frequently asked questions about sesame seeds
How much, how, which ones to take… There are several doubts that arise around sesame seeds and we resolve them with the help of Raquel Bernacer:
What are sesame seeds good for?
- It is a food typical of the Mediterranean diet, most common in North African and Middle Eastern countries, which is why it contributes to the entire range of health outcomes associated with this dietary pattern.
- It is a food with high nutritional density, rich in unsaturated fats, proteins, fiber, B vitamins, key minerals such as calcium, zinc and magnesium and antioxidants such as vitamin E.
- Due to its richness in unsaturated fats, it could be considered a heart-healthy food, since when saturated fats are replaced with unsaturated fats, it helps to maintain cholesterol at normal levels.
- It is potentially of interest for good health due to its high content of essential nutrients.
- Added to all the properties of sesame seeds is that they are a versatile and tasty ingredient that, consumed in moderation, can complement or be part of a healthy diet such as the Mediterranean.
Sesame seeds expire and how to store them correctly
Raquel Bernacer clarifies the question of whether sesame seeds expire: «No, but they go rancid, which is why they have a best-before date. It is not the same as the expiration date that products such as meat or fish may have, which are harmful to health after that date.
It is important to properly preserve sesame seeds to preserve the unsaturated fatty acids that, with heat and time, can become rancid.
As long as the package is closed, follow the manufacturer’s instructions on the packaging and, once opened, we can keep the seeds for between six and twelve months, preferably in a closed jar in the refrigerator.
Sesame seeds: recommended daily consumption
There are no official consumption recommendations, that is, what would be the daily amount of sesame seeds that we should consume. Now, as Raquel Bernacer highlights, «due to its nutritional profile, one or two tablespoons a day (between 10 and 20 grams) are enough to obtain a good supply of key nutrients without exceeding calories.»
Do black sesame seeds have the same properties and benefits?
As we said at the beginning, there are different varieties of sesame: white, brown and black and, among them, there may be a slight variation in nutrients: «In the case of black sesame seeds, their color refers to the fact that they provide more bioactive compounds, since they contain more of an external layer than the white one. They also have a more intense flavor. To highlight the sesame flavor, the black seed is ideal and where we want a soft or subtle touch, the white one,» concludes the expert.
The ALDI Council
Sesame seeds provide fiber, healthy fats, vitamin E and minerals, such as potassium, calcium, magnesium, selenium, iron and zinc. Sprinkle them on salads, toast and yogurt or try tahini as a base for sauces and dressings.
Raquel Bernacer. Member of the Spanish Academy of Nutrition and Dietetics and the Scientific Committee. Dietitian – nutritionist. University Specialist in Nutritional Education. Master in Nutrigenomics and Personalized Nutrition. He has training in professional cooking and has worked in the food industry for 15 years as a nutritionist and R&D&I manager. Author of several books and podcasts. She currently works as an independent professional in the field of nutritional consultation, dissemination and training. www.raquelbernacer.com Instagram: @raquel.bernacer
