Sesame seeds are oil-rich seeds that offer a nutty flavor and a subtle crunch to many dishes. These tiny seeds truly stand out when sprinkled over stir-fry or salads. They also boost the flavour of sauces, dips and dressings.
Sesame seeds have many health benefits. In fact, they have been used in folk medicine since ancient times. Regular consumption of sesame seeds may aid blood sugar control, combat arthritis pain, and lower cholesterol.
Not only that, sesame seeds contain special substances that release fat-burning enzymes the body, which can help you shed unwanted pounds. Keep reading to find out how eating sesame seeds can help you lose weight and improve your health.
Are Sesame Seeds Keto Friendly?
Sesame Seeds are low in carbs while high in protein and healthy fats, which makes them a great addition to the keto diet, as long as they’re consumed in moderate amounts.
How Many Carbs are in Sesame Seeds?
One tablespoon of sesame seeds contains 2.1 grams of total carbs, of which 1.1 gram is made up of fiber, bringing down the net carbs to only 1 gram. Tahini (sesame seed paste) is slightly higher at 2.2 grams of net carbs.
How Many Calories are in Sesame Seeds?
A 100 gram serving of Sesame Seeds contains 573 calories. One tablespoon of sesame seeds contains 52 calories. A tablespoon of sesame paste contains 89 calories. Sesame seeds contain a fair amount of calories per serving. If you are on a calorie-reduction plan, it would be wise to measure out a tablespoon or two as a topping for your dishes.
Nutrition Facts
| Serving size: 1 tablespoon (9 grams) of Sesame Seeds | |
| Calories 52 | |
| Total Fat 4.5 grams | 6% |
| Saturated fat 0.6 grams | 3% |
| Polyunsaturated fat 2 grams | |
| Monounsaturated fat 1.7 grams | |
| Cholesterol 0 milligrams | 0% |
| Sodium 1 milligrams | 0% |
| Potassium 42.1 milligrams | 1% |
| Total Carbohydrate 2.1 grams | 0% |
| Dietary fiber 1.1 grams | 4% |
| Sugar 0 grams | |
| Protein 1.6 grams | 3% |
| Vitamin A | 0% | Vitamin C | 0% |
| Calcium | 8% | Iron | 7% |
| Vitamin D | 0% | Vitamin B-6 | 5% |
| Cobalamin | 0% | Magnesium | 7% |
Health Benefits
Rich in Nutrients
Sesame seeds provide a good dose of thiamine, niacin, and vitamin B6. B vitamins are essential for cell function and metabolism. They also provide a variety of nutrients that strengthen the immune system and support thyroid health, such as, zinc, selenium, copper, and iron.
Additionally, the plant compounds and vitamin E in sesame seeds act as an antioxidant to combat oxidative stress caused by free radicals.
High in Fiber
Three tablespoons or 30 grams of sesame seeds supplies 12% of your recommended daily intake of fiber, which is crucial for your digestive health. Research shows that adequate fiber intake reduces your risk of heart disease, cancer, obesity, and type 2 diabetes.
Lower Cholesterol and Triglycerides
Sesame seeds help reduce your risk of developing heart disease, by lowering high triglycerides (fat in the blood) and unhealthy LDL cholesterol levels. Sesame seeds also contain powerful plant compounds called lignans and phytosterols that improve cholesterol levels.
High in Plant-based Protein
Sesame seeds are a good source of plant-based protein, supplying 5 grams of protein per 30-gram serving (3 tablespoons). Protein is the main building block for your muscles and is essential for the overall health and well-being. Protein also plays a key role in the regulation of hormones.
Stabilizes Blood Pressure
Sesame seeds are rich in magnesium, which has been reported to lower blood pressure and reduce your risk of heart disease and stroke. Furthermore, the antioxidants that are naturally found in sesame seeds may help prevent plaque build-up.
Improves Blood Sugar Control
Because sesame seeds are low in carbs and high in quality protein and healthy fats, they aid blood sugar control. They also contain a plant compound called pinoresinol that also helps lower blood sugar.
Builds Strong Bones
Sesame seeds when un-hulled are especially rich in nutrients vital to bone health, including calcium. Soaking, roasting, or sprouting sesame seeds can improve the absorption of certain minerals.
Anti-inflammatory Properties
Evidence suggests that sesame seeds and sesame seed oil may have the ability to fight inflammation, which is linked to a number of chronic conditions, including obesity, cancer and heart disease.
Sesamin, a compound in sesame seeds, may also reduce joint pain in arthritis sufferers.
Assists in Cell Formation
Sesame seeds supply iron, copper, and vitamin B6, which support the formation and function of your blood cells.
Side Effects
Sesame Seeds are generally safe in normal food amounts. However, they might cause serious allergic reactions, including Anaphylaxis in individuals who are allergic to sesame.
Individuals with gout or Wilson’s disease should avoid sesame seeds.
Uses for Sesame Seeds on Keto
Sesame seeds can be added to your ketogenic diet in the following ways:
- Sprinkle them over stir-fry dishes.
- Top steamed broccoli with sesame seeds.
- Add sesame seeds to Greek yogurt.
- Toss some sesame seeds into your smoothies for a nutty flavor.
- Use sesame seeds to top salads.
- Add them to your homemade salad dressings.
- Sprinkle them over hummus.
- Use them as a garnish for your dishes.
- Sesame oil (extracted from sesame seeds) is used as a cooking oil and to make dressings and sauces.
Keto Sesame Chicken Recipe
Ingredients:
- 2 pounds of boneless chicken thighs
- 2 tablespoons sesame oil
- fresh low-carb stir fry veggies of choice ( broccoli, cauliflower, peppers, mushrooms, onions)
- 2 tablespoons toasted sesame seeds
- green onions
- ½ cup chicken broth
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon chili flakes
- 1 teaspoon of Stevia or sugar-free sweetener of choice
- fresh minced ginger and garlic
- pink Himalayan sea salt and fresh ground black pepper, to taste
Instructions:
- Season chicken on both sides with salt, pepper, set aside.
- Combine the broth, sesame oil, vinegar, and dry seasoning spices in a bowl and stir well. Toss chicken with a spoonful of this sauce to marinate (about 10 minutes).
- Add sesame oil to a hot wok or frying pan. Sear the chicken on both sides until brown, then plate.
- Using a little more sesame oil, add thinly sliced vegetables of choice (broccoli, peppers, etc.) Fry on high heat for under 5 minutes, until tender-crisp.
- Stir in the rest of the sauce.
- Add the cooked chicken back to the pan and stir until heated through. Sprinkle with toasted sesame seeds and chopped green onions. Serve over a bed of cauliflower rice or alongside a salad.
Related Questions:
Are Sesame Seeds Good for Weight Loss?
Sesame seeds contain polyphenols found in plants called lignans that may help burn fat. Lignans cause the body to release more fat-burning liver enzymes.
Sesame seeds are also an excellent source of protein, which quells hunger pangs and speeds up your metabolism, the rate at which your body burns calories. Adequate protein intake can reduce calorie consumption, thus aiding weight loss.
Additionally, regular consumption of sesame seeds improves blood sugar and cholesterol levels, which are often high in obese individuals.
What is the Best Way to Roast Sesame Seeds?
Roasting sesame seeds enhances their flavor profile and increases the availability of their nutrients.
To roast sesame seeds: bake them at 350℉arenheight (180℃elcius) in the oven for a few minutes while stirring periodically, until they become light, golden brown in color.
Are Sesame Seeds Safe to Eat During Pregnancy?
Sesame seeds are rich in nutrients that are during pregnancy, including calcium, protein and vitamins B, C and E. Besides building strong bones and teeth, calcium may also reduce the risk of premature birth.
Sesame seeds are also rich in folate (folic acid) a nutrient that helps to prevent birth defects of the brain and spine.
Is Sesame Oil Healthy?
Although other vegetable oils are quite unhealthy, sesame oil is one type of vegetable oil that is good for you. Sesame oil is rich in polyunsaturated and monounsaturated fats – the good fats and it is low in unhealthy saturated fat.
Furthermore, monounsaturated and polyunsaturated fats won’t raise your LDL cholesterol levels.
