Often included in the preparation of some breads, sesame is a well-known seed all over the world. Increasingly, however, there is talk of the importance of including it in the diet in its entirety, as it is an important functional food and can even help in a weight loss process.
Versatile and tasty, sesame seed is suitable for those who want to benefit from eating healthy fats, protein, fiber and a lot of important nutrients.
Talitta Maciel, nutritionist at Espaço Reeducação Alimentar, points out that sesame can be found in white, brown and black.
The seed is easily found for sale in health food stores and at a pharmacy.
Health Benefits of Sesame
Functional nutritionist Maria Luiza S. Moura shows below the nutritional table for white sesame (in shell). It gives you the amount of each compound and the percentage each represents in relation to the recommended daily values (% DV).
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Note that there may be slight variations in the table depending on the brand of product.
Talitta also cites the 5 main benefits of sesame:
- It has vitamins and minerals such as calcium, magnesium and B complex and helps in osteoporosis;
- Sesame oil has good, monounsaturated fats that help reduce bad cholesterol and increase good;
- It is a source of fiber and helps satiety;
- Improves bowel function;
- It has copper and protein helping to keep skin collagen, plus vitamin E which is antioxidant, helping to fight free radicals.
Orthomolecular physician Gilberto Kocerginsky of Linnus Institute RJ (multidisciplinary clinic that works with healthy aging, wellness and aesthetics) stresses that sesame offers a number of benefits:? Help in intestinal health (this alone helps in everything else) ; controls cholesterol; help in weight loss; It is rich in vitamins that aid in the health of bones, eyes and liver; helps lower blood sugar; Is it an excellent source of protein?
Sesame combined with healthy eating is a great ally for those who want to keep fit with tasty and truly satisfying meals.
How to consume sesame
Kocerginsky explains that the best way is to consume sesame in natura (without toasting), but must macerate or beat to break the shell and help absorb nutrients. The doctor points out that it can be beaten in juices, smoothies and shakes. How to topping in salads, fruits. As a component of tapioca, still in tahini and even pure ?, says.
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According to Talitta, sesame can be eaten on top of salads, fruits, in juices. "You can even add it to preparations like meat, pasta," he says. The nutritionist's recommendation is to consume two tablespoons a day.
Maria Luiza points out that there are not enough studies to indicate an exact daily amount of sesame to be consumed. "But several studies have shown that eating 30g a day already offers benefits, especially related to aiding in weight loss," he says. "But anyway, the ideal is to talk to your nutritionist or doctor about it," he adds.
Maria Luiza points out that the best way to consume sesame seed is in its raw and shelled form. "This is because the consumption of the bark helps more the proper intestinal functioning, helping more in the diets of weight loss and also in the treatment of intestinal constipation", says Maria Luiza. "But consuming sesame without shell is also beneficial, by the way, any food that has in its composition sesame will already have some benefits to our body," he says.
"The roasted version, for example, can also be consumed, including pure, as it has a pleasant taste, similar to that of roasted peanuts," adds functional nutritionist Maria Luiza.
Tahine, which is a paste made from sesame seeds, is considered a great substitute for butter and margarine.
Sesame Recipes
Below are 10 healthy recipes that take sesame for inspiration and perhaps include it in your diet!
1. Baked sesame and flax sticks: These sticks are very easy to make, healthy and good at snack time, even for children.
2. Sesame Ricotta: This is a vegetable ricotta made with milk (not the residue). It goes well with Arabic dishes and salads. It is worth including in the menu for the health benefits it offers.
3. Sesame Paçoca: A healthier sweetie made basically with peanuts and sesame and sweetened with brown sugar.
4. Healthy Hamburger Bread: Sesame Bread Recipe for a Delicious Vegan Burger. It is worth learning.
5. Nutritious Banana Cake: Using banana, sesame, flaxseed, oats, among other tasty and healthy ingredients, it is possible to make this super nourishing cake.
6. Black and White Sesame Gersal: the combination of both types of sesame and salt results in sesal which can be used directly in salads, soups etc.
7. Homemade Tahini: The recipe is super simple and is great for use in tapioca, brown bread or toast.
8. Sesame Cracker: a variation of the traditional saltwater cracker, made in a healthy way. Easy and useful recipe.
9. Sesame Crusted Salmon: Ideal for those who love fish and value a balanced diet. Also, the recipe is super practical, good tip for a dinner on a busy day.
10. Sesame Milk: Sesame milk is high in calcium, a great choice for those who don't eat cow's milk.
Specific Benefits of Sesame Milk
Kocerginsky explains that sesame milk is an excellent alternative to cow's milk because it is rich in protein, calcium, and good fats.
Being of plant origin, it has fewer agents that can lead to allergies and intolerances. In its composition have substances that improve cholesterol levels, protect the arteries and can help the weight loss process ?, adds the orthomolecular doctor.
Differences Between White Sesame And Black Sesame
Talitta explains that the difference is that black sesame has more vitamin A, calcium and oil than white.
Maria Luiza stresses that the health benefits are basically the same. The difference is the greater amount of vitamin A, calcium and oil in black's composition, which further enhances some of its incredible benefits. The other nutritional differences are not significant. But remember: both are great for health.
Is sesame suitable for weight loss diets?
Yes, according to Talitta. This is because it has fibers that help in this process, as they give satiety preventing eating more than you should. In addition, it helps the intestines to function better by sending toxins away, and still has anti-inflammatory action, which helps in the weight loss process ?, highlights.
Kocerginsky stresses that sesame is a good ally in diets for fat loss and lean mass gain. • It is high in fiber, which helps to give satiety and decrease the amount of intake of other foods. In addition, when paired with high glycemic load foods, it helps to lower this load by lowering the level of insulin in the blood. Being rich in proteins and trace elements, such as zinc and magnesium, helps in the production and maintenance of lean mass ?, explains.
Maria Luiza comments that she usually adds sesame on the menu of most of her patients. It is versatile and has significant benefits in the weight loss process and overall health.
Where to buy sesame
Sesame is easily found for sale in health stores and markets. It can be purchased in bulk or in ready-made packaging of well-known brands. Below you give some examples:
- Jasmine Shelled Sesame for $ 2.30 on Natue
- Peeled White Sesame Jasmine for $ 6.90 at Natue
- Vitalin natural white sesame for R $ 7.50 at Uninatural
- Roasted Sesame for R $ 8,15 at Relva Verde Store
- Skinless Sesame for R $ 10,90 in Loja Relva Verde
- Black Sesame for R $ 3 at Loja Relva Verde
- Peeled White Sesame Vitalin for R $ 7.50 at Uninatural
Talitta points out that sesame is contraindicated for patients with colitis (inflammation of the large intestine).
Kocerginsky points out that because sesame is rich in fiber (which increases the bolus and bowel movements), consumption should be avoided for patients with mechanical bowel obstruction and directed by a skilled health professional.
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