Sesame seeds are a popular ingredient used in many cuisines around the world. A 1 cup serving of roasted sesame seeds (without salt) contains approximately 726 calories. Despite being calorie-dense, sesame seeds are packed with nutrients that can benefit your overall health.
Sesame seeds are a great source of healthy fats, protein, fiber, and essential minerals like calcium, iron, and magnesium. They're also a rich source of antioxidants and beneficial plant compounds like lignans and phytosterols.
In this article, we'll explore some of the health benefits of roasted sesame seeds and how they can contribute to your diet.
Rich in Nutrients
As mentioned earlier, sesame seeds are a great source of healthy fats, protein, fiber, and essential minerals. One cup of roasted sesame seeds provides over 100% of the recommended daily intake (RDI) of copper and manganese, and nearly 50% of the RDI for calcium and iron. Sesame seeds are also rich in B vitamins like thiamin, riboflavin, niacin, and vitamin B6, which play important roles in energy metabolism and brain function. Incorporating sesame seeds into your diet can help you meet your daily nutrient needs while adding flavor and texture to your meals.
Can Help Lower Cholesterol Levels
High cholesterol levels are a risk factor for heart disease, the leading cause of death worldwide. Fortunately, some studies have shown that sesame seeds may help lower cholesterol levels and improve heart health. One study found that consuming sesame seeds for 8 weeks resulted in a significant reduction in total cholesterol, LDL (bad) cholesterol, and triglycerides. This could be due to the high fiber and phytosterol content of sesame seeds, which may help block the absorption of cholesterol in the gut. If you're looking to improve your heart health, consider incorporating sesame seeds into your diet as a snack, in salads, or as a toppings for your favorite dishes.
May Reduce Inflammation
Inflammation is a natural process that helps your body fight off infections and heal from injuries. However, chronic inflammation can contribute to the development of chronic diseases like arthritis, diabetes, and cancer. Several studies have shown that sesame seeds may have anti-inflammatory effects and could help reduce inflammation in the body. The lignans and sesamin in sesame seeds have been shown to inhibit the production of certain inflammatory chemicals in the body. Incorporating sesame seeds into your diet could be a simple way to help reduce inflammation and improve your overall health.
May Help Regulate Blood Sugar Levels
Maintaining stable blood sugar levels is important for overall health, especially if you have diabetes or are at risk for it. Some studies have shown that consuming sesame seeds may help regulate blood sugar levels and improve insulin sensitivity. Sesame seeds are low on the glycemic index, which means they are digested slowly and don't cause a rapid spike in blood sugar. They also contain beneficial plant compounds like lignans and phytosterols, which have been shown to improve insulin sensitivity in some studies. Adding sesame seeds to your diet could help you maintain stable blood sugar levels and reduce your risk of developing diabetes.
May Improve Digestion
Sesame seeds are a good source of fiber, which is important for a healthy digestive system. Fiber helps keep you regular and can also help prevent digestive issues like constipation, bloating, and diarrhea. Sesame seeds also contain compounds like lignans and phytosterols, which have been shown to have prebiotic effects, meaning they can help feed the good bacteria in your gut. Having a healthy gut microbiome is important for overall health and can be improved by consuming foods like sesame seeds. Try incorporating sesame seeds into your diet by adding them to smoothies, oatmeal, yogurt, or salads for an extra boost of fiber and prebiotics.
Can Aid in Weight Loss
Despite being calorie-dense, sesame seeds may actually help with weight loss efforts. This is due to their high protein and fiber content, which can help keep you feeling full and satisfied after meals. A study of overweight adults found that consuming sesame seeds as a supplement for 12 weeks resulted in significant reductions in body weight, BMI, and waist circumference. However, it's important to note that this was a small study and more research is needed to confirm these findings. Incorporating sesame seeds into your diet could be a simple and delicious way to help with weight loss efforts.
May Boost Immunity
Sesame seeds are a good source of antioxidants, which help protect your cells from damage caused by free radicals. They also contain beneficial plant compounds like lignans and phytosterols, which have been shown to have immune-boosting effects. One study found that consuming sesame seed powder for 5 weeks resulted in significant improvements in immune function in healthy adults. The researchers attributed this to the antioxidant and anti-inflammatory properties of sesame seeds. Including sesame seeds in your diet could help support a healthy immune system and protect against disease.
Can Enhance Cardiovascular Health
Sesame seeds may also have beneficial effects on cardiovascular health. One study found that consuming sesame seeds for 4 weeks resulted in significant reductions in markers of oxidative stress and inflammation, both of which are risk factors for heart disease. Sesame seeds are also a good source of potassium, which is important for maintaining healthy blood pressure. The magnesium in sesame seeds has also been shown to have beneficial effects on heart health. Incorporating sesame seeds into your diet as a snack or as an ingredient in your meals could help support cardiovascular health and lower your risk of heart disease.
Sesame seeds are a good source of calcium, which is important for strong and healthy bones. They're also a good source of other essential minerals like magnesium, phosphorus, and copper, which all play important roles in bone health. One animal study found that sesame seed supplementation resulted in significant improvements in bone mineral density and strength. However, more research is needed to confirm these findings in humans. Adding sesame seeds to your diet could be a simple and delicious way to support bone health and prevent osteoporosis.
Can Help Improve Skin Health
Sesame seeds may also have beneficial effects on skin health. They're a good source of vitamin E, which is a powerful antioxidant that helps protect your skin from damage caused by free radicals. Some studies have also shown that sesame seed oil may help improve the symptoms of certain skin conditions like psoriasis and eczema. This could be due to the anti-inflammatory and moisturizing properties of sesame oil. Including sesame seeds in your diet or using sesame seed oil on your skin could help improve your overall skin health.
Incorporating sesame seeds into your diet could be a simple and delicious way to support overall health and prevent many chronic diseases.
5 FAQs About Roasted Sesame Seeds (Without Salt)
1. What are the Benefits of Eating Roasted Sesame Seeds?
Roasted sesame seeds are a great source of healthy fats, protein, and fiber. They also contain several vitamins and minerals, such as calcium, magnesium, and copper. Eating roasted sesame seeds may help improve heart health and digestion, and even aid in weight loss.
2. How Many calories are in 1 Cup of Roasted Sesame Seeds?
1 cup of roasted sesame seeds contains 726 calories. If you are watching your calorie intake, it is important to consume roasted sesame seeds in moderation.
3. How Do I Store Roasted Sesame Seeds?
To keep roasted sesame seeds fresh and prevent them from going rancid, store them in an airtight container in a cool, dry place. Refrigeration may be necessary in hot and humid climates.
4. Can I Add Roasted Sesame Seeds to My Diet?
Yes, adding roasted sesame seeds to your diet can enhance the flavor and nutrition of many foods. Sprinkle them on top of salads, stir-fries, and sushi rolls. You can also use them as a topping on yogurt or oatmeal, or mix them into homemade granola bars.
5. Where Can I Buy Roasted Sesame Seeds?
You can buy roasted sesame seeds at most health food stores, as well as online retailers. Look for organic, non-GMO brands for the best quality.