Sesame has many benefits among them being that it is rich in fibre that helps improve intestinal functioning and reduce cholesterol levels in the body. They can also be added to meals such as salads and soups to treat constipation.
Sesame does not change the taste the food therefore it can be added during various preparations or even added to yogurt as it decreases carbohydrate consumption and increases satiety.
It has astringent, analgesic, antidiarreic, relaxing, diuretic, anti-inflammatory and antimicrobial action, hence it can be used to obtain several benefits:
- Decrease appetite and help to lose weight
- Reduce the risk of developing heart disease
- Help control blood pressure
- Improve skin health by facilitating healing and avoiding age spots
- Increase the body’s defences
- Keep bones and teeth strong
- Avoid liver damage by eliminating toxic products from the organ
- Improve mood
- Regulate the production of hormones
In addition, sesame is also rich in folate and it can therefore be used by pregnant women to reduce the risk of malformations in the baby such as spina bifida or heart disease. It also prevents cases of anaemia and preeclampsia in pregnant women
Benefits of Black Sesame
Black sesame is rich in fiber therefore it can be used to control diabetes as well as facilitating digestion.
There are different types of sesame such as black, roasted, peeled and integral. They differ from each other by their nutritional characteristics but they have similar benefits. All have nutrients in maximum amount but sesame with the bark increases intestinal movement, transit of the food cake and it also activates blood circulation in the intestinal wall since it contains linoleic acid.
How to use sesame to lose weight
Sesame can be used in the slimming process as it softens carbohydrate consumption which results in decreased appetite and increased satiety. In addition sesame also facilitates digestion bringing a feeling of comfort to the body.
To aid in the slimming process, add 1 tablespoon of sesame in a glass of yogurt as this will bring satiety. This is because sesame does not alter the taste the food hence it can be consumed with yogurt either in the morning or afternoon so that one does not overdo it at lunch and dinner.
Aside from being taken in yogurt, sesame can also be added during salad and rice preparation as it will have the same benefits that aid in weight loss.
Nutritional composition of sesame
The following table shows the nutritional composition:
|Quantity per 10 g of sesame|
|Energy: 61.4 calories|
|Carbohydrates||2.3 g||Protein||1.8 g|
|Saturated fat||0.7 g||Lipids||5 g|
|Fibers||1.7 g||Vitamin B1||0.1 mg|
|Folate||9.6 mcg||Calcium||13.1 mg|
|Potassium||77.4 mg||Magnesium||34.6 mg|
|Sodium||58.8 mg||Potassium||40.6 mg|
Recipes with sesame
Sesame can be consumed either in its natural form, in form of seeds or it can be used in the making of biscuits or pastes.
1. Sesame paste
Sesame paste, also known as Tahini, is easy to make and can be applied on bread, making sauces or to season other dishes such as falafel.
To make Tahini, add one cup of sesame seeds in a frying pan, taking care not to burn the seeds. Allow them to cool for a while then put the seeds in a processor then add 3 tablespoons of olive oil, until the paste is formed.
During preparation, it is advisable to add more olive oil so that the desired texture is achieved. It can also be seasoned with salt and pepper to taste.
2. Sesame biscuit
The sesame biscuit is a great option to be taken as a sanck or to eat with coffee or tea.
- 1 1/2 cup whole wheat flour
- 1/2 cup sesame
- 1/2 cup flaxseed
- 2 tablespoons olive oil
- 1 egg
In a container, add all the ingredients and mix by hand until the dough is formed. Roll the dough then cut into smaller pieces as you place them on a greased baking sheet and you can drill small holes on the pieces using a folk. Place the baking pan in the pre-heated oven at 180ºC and leave for about 15 minutes or until golden brown.
Finally, let it cool down for a while then consume.