Black sesame seeds come from a specific variety of the "sesame" plant and have a mild nutty flavor with a hint of bitterness. They are also very greasy.
Black sesame seeds are used as a substitute for white sesame seeds because they retain the original flavor, texture, and aroma. They are also a great gluten-free alternative to flour. In Asian countries, products such as ice cream, pastries, macarons and noodles are often made with black sesame paste to give them an extra flavor.
Nowadays, however, it is also possible to find products containing whole black sesame seeds! For thousands of years, these little seeds have been an important part of not only Chinese culture, but various other cultures in Asia because of their health benefits, their use in cooking, and their use in many different types of dishes.
Nutritional information of black sesame seeds
According to the United States Department of Agriculture (USDA), 2 tablespoons of black sesame seeds contain 100 calories and the following nutrients:
- Protein: 3 grams
- Fat: 9 grams
- Carbohydrates: 4 grams
- Fiber: 2 grams
- Calcium: 18% of the Daily Value (DV)
- Magnesium: 16% of daily value
- Phosphorus: 11% of daily value
- Copper: 83% of DV
- Manganese: 22% of daily value
- Iron: 15% of daily value
- Zinc: 9% of daily value
- Saturated fat: 1 gram
- Monounsaturated fat: 3 grams
- Polyunsaturated fat: 4 grams
Health benefits of black sesame seeds
Black sesame seeds are rich in nutrients that support optimal health, and regular consumption of black sesame seeds may have specific benefits.
May help reduce oxidative stress
People with chronic diseases often experience oxidative stress, which is damage to cells caused by free radicals. Research shows that black sesame seeds contain antioxidants that may help reduce oxidative stress in the body.
Promote normal thyroid function
Sesame seeds are a good source of dietary selenium, a trace mineral that supports normal thyroid function and plays an important role in the production of thyroid hormone. Thyroid hormone stimulates metabolic activity, and a deficiency of thyroid hormone can lead to weight gain. This study showed that participants with mild autoimmune thyroiditis experienced improvements in symptoms after taking selenium supplements.
Promote heart health
Black sesamol extract has been shown to help reduce total and LDL (bad) cholesterol levels, potentially reducing the risk of atherosclerosis and cardiovascular disease. Additionally, sesame seeds are rich in fiber, which helps reduce bad cholesterol levels in the blood.
Both black and white sesame seeds contain magnesium, which plays a central role in heart health. Eating just one ounce of any seed provides about 20% of your daily value of this important mineral, which helps maintain healthy blood vessels and lowers the risk of heart disease.
It also supports general cardiovascular function and helps regulate blood pressure and prevent hypertension. Magnesium can even help muscles relax and reduce muscle spasms.
Nourish your skin from the inside out
Black sesame seeds are known for helping to maintain healthy skin due to their high content of omega-3 fatty acids. Eating them regularly may help promote elasticity, protect against free radicals, and even have anti-inflammatory properties!
Black sesame seeds are also a good source of protein and help form collagen in the skin. If you are looking for naturally beautiful skin to show off, then try adding black sesame seeds to your diet.
Improve digestion
Black sesame seeds are a good source of dietary fiber and are known for their ability to support digestive health.
Increase your energy levels
Sesame seeds contain high amounts of thiamine, which aids in energy production and cell metabolism by helping convert food into glucose (i.e., fuel) for the body. If you need a little energy after your morning run or before work, consider eating some black sesame seeds—just two tablespoons of black sesame seeds contain about 9% of your daily value of this essential B vitamin!
Improve brain function and mood
Black sesame seeds are rich in tryptophan, an amino acid that helps produce the neurotransmitter serotonin, which can help soothe and relax, improving mood and sleep quality. They also contain high amounts of vitamin B6, folate, manganese, copper, iron, and zinc, all of which are important for supporting brain health and function.
Promote blood sugar regulation
Black sesame seeds are rich in fiber and protein, both of which are important in regulating blood sugar levels.
Their magnesium content may also help improve insulin sensitivity (i.e., how responsive the body is to hormones that regulate blood sugar), which can be helpful for people with diabetes or prediabetes who struggle with insulin resistance due to obesity or metabolic syndrome.
However, if you have diabetes or prediabetes (glucose intolerance), it is important to consult your doctor before consuming black sesame seeds regularly, especially if you are taking any medications, as they can affect blood sugar levels.
fight cancer
Black sesame seeds contain anti-cancer compounds such as phytosterols, essential fatty acids, antioxidants, selenium and other minerals that act as chelators, binding to free radicals and may reduce the risk of certain cancers. The best part is, you get all these benefits without sacrificing flavor or texture.
Bones become stronger
Black sesame seeds are rich in minerals such as calcium, magnesium, manganese, copper, phosphorus, potassium and zinc, which are essential for maintaining strong teeth and bones. In some cases, black sesame oil may also be used to help prevent osteoporosis. Eating black sesame seeds can help you absorb important bone nutrients more efficiently, helping to prevent fractures.
Possible side effects of black sesame seeds
Although black sesame seeds are generally quite safe and easy to use, black sesame seeds may have adverse effects in those with pre-existing health conditions or compromised immune systems. Some examples include:
Hypoglycemia
Eating too much black sesame seeds may lower blood sugar, possibly leading to hypoglycemic episodes, especially in people with diabetes who are taking blood sugar-lowering medications or insulin. Therefore, these people should avoid consuming these seeds regularly until they discuss it with their doctor first.
hypotension
Sesame seeds can also lower blood pressure, especially when used in medicinal amounts. If you have low blood pressure or are taking blood pressure medications, talk to your doctor about adding sesame seeds to your diet, especially if you are considering supplements.
food allergic reaction
Sesame is a common allergen that can cause severe allergic reactions in people who are sensitive to it.
