Sesame is an essential ingredient in the cuisines of many cultures. It is extremely versatile and when included in a balanced diet, this tiny seed offers a wide range of health benefits.
Sesame seeds are packed with vitamins, minerals, and healthy fats that can support heart and gut health and boost your immune system. Sesame seeds (and foods that contain them) are delicious for most people. There are a few exceptions, though. For example, if you have allergies, you should avoid eating sesame seeds. We spoke to a nutritionist to find out everything you need to know.
Is sesame good for you?
Yes, that’s correct. Sesame seeds are classified as nuts and seeds and are “an excellent source of healthy fats and dietary fiber,” the authors say. Jasmine Deeb“These foods are recommended as part of a comprehensive, balanced diet,” she says, a registered dietitian.
Dieb said sesame seeds are rich in unsaturated fats. A diet that includes foods rich in monounsaturated and polyunsaturated fats is a good way to lower your cholesterol. Bad Cholesterol According to the American Heart Association, your heart is made up of more than 100% fat, so consuming foods that contain these types of fats could have huge benefits for your heart health and improved cognitive function, Deeb explains.
Sesame seeds are also a great source of vitamins and minerals, including vitamin E, calcium, and iron. These essential nutrients support bone, heart, and immune health, Deeb notes.
Because nuts and seeds are high in calories, Deeb recommends limiting yourself to one to two tablespoons of sesame seeds per day. Ultimately, she says, “it’s all about having a balanced diet and learning to incorporate a variety of plants into your daily life.”
Dieb suggests trying sprinkling them on your breakfast toast, making a sesame granola, or adding them to a salad.
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Is sesame good for gut health?
When it comes to gut health, getting enough fiber is essential for maintaining a healthy digestive system. Eating foods rich in fiber not only cleanses the intestines, Gastrointestinal Not only does this prevent unwanted buildup, it may also lower your risk of developing colorectal cancer, according to the CDC.
Dieb explains that although sesame seeds “are not the richest source of dietary fiber,” adding them to a balanced diet can be “a great option for overall gut health.”
3 tablespoons According to Healthline, one sesame seed (30 grams) contains 3.5 grams of fiber, and according to the CDC, the recommended daily intake of fiber is 22 to 34 grams, depending on age and gender.
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Who shouldn’t eat sesame seeds?
Goma is the ninth major Food allergensAccording to the FDA, the FASTER Act will become federal law in 2023, requiring all packaged foods and dietary supplements to list sesame as an allergen. If you know you have a sesame allergy, you should always read food packaging labels to see if they contain sesame.
There is a rumor that people with diverticulitis, an inflammatory disease of the large intestine, should not eat nuts or seeds. Insufficient evidence According to the Mayo Clinic, which provides evidence to support this claim, sesame seeds can be consumed by people with diverticulitis, but Deeb says to “always talk to your health care provider” first.
Sesame seeds have OxalatesAccording to the National Kidney Foundation, sesame seeds can worsen calcium oxalate (kidney) stones, so Deeb recommends that people with a history of kidney stones avoid sesame seeds.
