Black Sesame vs. White Sesame

Sesame seeds are one of the oldest and most widely used condiments in the world. They come in different colors, such as white, black, brown, and yellow, and have various nutritional and health benefits.

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Benefits of Sesame

Sesame is a versatile and nutritious seed that has been cultivated for thousands of years. Sesame seeds are rich in healthy fats, protein, fiber, antioxidants, and minerals that can benefit various aspects of your health. Sesame can improve your skin and hair quality, lower your cholesterol and blood pressure, support your bone health, and prevent inflammation and oxidative stress. Sesame can also add flavor and texture to your dishes, making them more delicious and satisfying.

Nutritional Composition of Sesame

Sesame, also known as benne, belongs to the family Pedaliaceae. Sesame seeds are small, flat, and oval-shaped, and come in different colors, such as white, black, brown, and red. Sesame seeds have a nutty and slightly sweet taste, and a crunchy texture when roasted. Sesame seeds are mainly composed of lipids (50%), proteins (20%), dietary fiber, B-vitamins, vitamin E, calcium, potassium, zinc, and various trace minerals. Sesame seeds also contain high amounts of lignans, which are phytochemicals that have antioxidant and hormone-modulating effects. Sesame oil, which is extracted from the seeds, is also a valuable source of healthy fats and antioxidants.

11 Health Benefits of Sesame

Sesame seeds are not only delicious but also nutritious. They have been used for thousands of years in various cuisines and traditional medicines. Here are some of the amazing health benefits that sesame seeds can offer:

Lowers cholesterol and triglycerides

Sesame seeds are rich in phytosterols, plant compounds that can lower cholesterol and triglycerides levels in the blood. Phytosterols work by blocking the absorption of cholesterol from the intestines and increasing its excretion. Sesame seeds also contain lignans, antioxidants that can modulate cholesterol metabolism and reduce inflammation. A meta-analysis of 15 studies found that sesame consumption significantly lowered total cholesterol, LDL cholesterol, and triglycerides, and increased HDL cholesterol.

Reduces blood pressure with magnesium content

Magnesium is a mineral that plays a key role in regulating blood pressure. It helps relax the blood vessels and improve blood flow. Magnesium also helps prevent calcium buildup in the arteries, which can cause hypertension. Sesame seeds are a good source of magnesium, providing about 25% of the daily value per 28 grams. Several studies have shown that sesame intake can lower both systolic and diastolic blood pressure in people with hypertension .

Promotes bone health, prevents osteoporosis

Sesame seeds are a great source of calcium, a mineral that is essential for bone health. Calcium helps build and maintain bone density and strength. Sesame seeds also contain other bone-friendly nutrients, such as phosphorus, manganese, copper, and zinc. These minerals work together to support bone formation and prevent bone loss. Sesame seeds may be especially beneficial for postmenopausal women, who are at a higher risk of osteoporosis due to hormonal changes. A study found that sesame seed supplementation improved bone mineral density and markers of bone turnover in postmenopausal women.

Aids in blood sugar control, thanks to low carbohydrates

Sesame seeds are low in carbohydrates and high in healthy fats, protein, and fiber. These macronutrients can help regulate blood sugar levels by slowing down the digestion and absorption of glucose. Sesame seeds also contain antioxidants, such as sesamin and sesamolin, that can enhance insulin sensitivity and prevent oxidative stress. A study found that sesame oil improved blood glucose, insulin, and HbA1c levels in patients with type 2 diabetes. Another study found that sesame flour reduced blood glucose and improved lipid profile in rats with diabetes.

Exhibits antioxidant properties, reducing cardiovascular and cancer risks

Sesame seeds are loaded with antioxidants, such as lignans, sesamol, sesaminol, and gamma-tocopherol. These antioxidants can protect the cells from free radical damage and inflammation, which are the main causes of chronic diseases. Sesame antioxidants can also modulate the expression of genes involved in cell growth, apoptosis, and angiogenesis, which are important for cancer prevention and treatment. Several studies have shown that sesame consumption can reduce the risk of cardiovascular disease and various types of cancer, such as breast, colon, prostate, and lung cancer .

Boosts the immune system with zinc, selenium, copper, iron, B6, and E

Sesame seeds are a good source of zinc, selenium, copper, iron, vitamin B6, and vitamin E, which are all essential for the immune system. These nutrients can help produce and activate immune cells, such as white blood cells, natural killer cells, and antibodies. They can also help fight infections, viruses, and bacteria, and enhance the body’s resistance to stress and inflammation. A study found that sesame oil increased the levels of immune cells and cytokines in healthy volunteers.

Supports thyroid health with rich selenium content

Selenium is a trace element that is vital for thyroid function. It is involved in the synthesis and metabolism of thyroid hormones, which regulate the body’s metabolism, growth, and development. Selenium also protects the thyroid gland from oxidative stress and autoimmune disorders, such as Hashimoto’s thyroiditis and Graves’ disease. Sesame seeds are one of the richest sources of selenium, providing about 18% of the daily value per 28 grams. Consuming sesame seeds can help maintain optimal thyroid health and prevent thyroid dysfunction .

Balances hormones during menopause with plant-based estrogen

Sesame seeds contain phytoestrogens, plant compounds that can mimic the effects of estrogen in the body. Phytoestrogens can help balance the hormones and alleviate the symptoms of menopause, such as hot flashes, mood swings, insomnia, and vaginal dryness. Sesame seeds are especially high in lignans, a type of phytoestrogen that can also modulate the activity of estrogen receptors and inhibit the growth of estrogen-dependent tumors. A study found that sesame seed supplementation improved the quality of life and reduced the severity and frequency of hot flashes in postmenopausal women.

Helps prevent hair loss and graying

Sesame seeds can also benefit the hair, as they contain nutrients that can promote hair growth and prevent hair loss and graying. Sesame seeds are rich in protein, which is the main component of hair. They also provide iron, zinc, copper, and selenium, which are involved in the production of melanin, the pigment that gives hair its color. Sesame seeds also contain omega-3 and omega-6 fatty acids, which can moisturize the scalp and reduce inflammation. Applying sesame oil to the hair and scalp can also improve blood circulation and nourish the hair follicles .

Improves skin health and appearance

Sesame seeds can also improve the skin health and appearance, as they contain nutrients that can nourish, protect, and repair the skin. Sesame seeds are rich in vitamin E, an antioxidant that can prevent skin aging and damage from UV rays. They also provide zinc, which can help heal wounds, acne, and eczema. Sesame seeds also contain fatty acids, such as oleic acid and linoleic acid, which can moisturize the skin and maintain its elasticity. Applying sesame oil to the skin can also help cleanse, exfoliate, and detoxify the skin .

Alleviates constipation due to high dietary fiber

Sesame seeds are high in dietary fiber, which can help prevent and relieve constipation. Fiber can add bulk and moisture to the stool, making it easier to pass. Fiber can also stimulate the intestinal muscles and increase the frequency of bowel movements. Sesame seeds also contain magnesium, which can relax the intestinal muscles and prevent spasms. A study found that sesame paste improved bowel function and stool consistency in patients with chronic constipation.

White and Black Sesame

White and black sesame are both rich sources of plant-based protein, healthy fats, antioxidants, minerals, and vitamins. However, they have some differences in their nutritional profiles, which may affect their health benefits and applications. Here is a comparison of the main nutrients in white and black sesame per 100g:

Nutrient White Sesame Black Sesame
Calories 598 kcal 551 kcal
Water 4.7g 6.0g
Fat 54.9g 48.1g
Fiber 10.5g 15.5g
Calcium 64mg 1354mg
Magnesium 378mg 299mg
Iron 6.8mg 22.3mg
Vitamin E 22.71mg 20.57mg
Zinc 3.7mg 3.8mg

As you can see, black sesame has 21 times more calcium than white sesame, making it one of the best plant-based sources of this essential mineral for bone health. Black sesame also has higher iron content, which is important for red blood cell production and oxygen transport. Moreover, black sesame has more dietary fiber, which can help lower cholesterol, regulate blood sugar, and promote digestive health.

On the other hand, white sesame has slightly more magnesium and total vitamin E than black sesame. Magnesium is involved in many enzymatic reactions and plays a role in muscle and nerve function, blood pressure, and blood sugar control. Vitamin E is a powerful antioxidant that protects the cells from oxidative stress and supports immune function. Vitamin E also has different forms, such as alpha-tocopherol, gamma-tocopherol, and delta-tocopherol, which may have different biological effects. White sesame has more alpha-tocopherol, while black sesame has more gamma-tocopherol and delta-tocopherol.

In terms of calcium supplementation, black sesame surpasses milk with 13 times the calcium content. However, the bioavailability of calcium from sesame seeds may be lower than that from milk, due to the presence of phytic acid and oxalic acid, which can inhibit calcium absorption. Therefore, it is recommended to soak, sprout, or roast sesame seeds before consumption, to reduce the anti-nutrients and enhance the calcium availability.

How to Use Sesame in Your Diet

Sesame seeds are versatile and can be used in various ways to enhance the flavor and nutrition of your dishes. Here are some suggestions on how to incorporate sesame into your diet:

  • Sprinkle roasted sesame seeds over salads, soups, stir-fries, rice, noodles, or oatmeal for a crunchy and nutty taste.
  • Blend sesame seeds with water, lemon juice, garlic, and salt to make a creamy and dairy-free sesame milk. You can also add some honey or dates for sweetness.
  • Grind sesame seeds into a fine powder and use it as a sesame flour to make gluten-free bread, pancakes, muffins, or cookies. Sesame flour is high in protein and fiber and adds a rich flavor to baked goods.
  • Mix sesame seeds with honey, peanut butter, or tahini to make a delicious and energy-boosting sesame paste. You can spread it on toast, crackers, or fruit, or roll it into balls and coat with more sesame seeds for a snack.
  • Toast sesame seeds in a dry skillet over medium heat until golden and fragrant, then store them in an airtight container for up to a month. Toasted sesame seeds have a more intense flavor and aroma than raw ones.

You can also use different varieties of sesame seeds, such as black, white, or brown, to create different colors and textures in your dishes. Sesame oil, sesame butter, and sesame salt are also popular products that can be used in cooking and seasoning.

Frequently Asked Questions

Is sesame good for weight loss?

Sesame may help with weight loss by increasing the feeling of fullness, reducing appetite, and boosting metabolism. Sesame seeds are rich in fiber, protein, and healthy fats, which can help you feel satisfied and prevent overeating. Sesame oil, especially the cold-pressed variety, contains a compound called sesamin, which has been shown to increase the activity of enzymes that burn fat in the liver. Sesame also contains lignans, phytochemicals that may modulate hormone levels and influence body weight. However, sesame is also high in calories, so moderation is key. A reasonable serving size is about one tablespoon (9 grams) of sesame seeds or one teaspoon (5 ml) of sesame oil per day.

Is sesame good for skin and hair?

Sesame may benefit the skin and hair by providing essential nutrients, antioxidants, and moisture. Sesame seeds are a good source of vitamin E, zinc, copper, and selenium, which are important for skin health and collagen production. Sesame oil, especially the cold-pressed variety, is rich in antioxidants that can protect the skin from oxidative stress and inflammation. Sesame oil can also act as a natural moisturizer, sunscreen, and antibacterial agent for the skin. Sesame oil can also nourish the scalp and hair follicles, prevent hair loss, and improve hair texture and shine. You can apply sesame oil directly to your skin and hair, or add it to your favorite beauty products.

What are the best sources of calcium for vegans?

Calcium is an essential mineral for strong bones and teeth, as well as muscle and nerve function. Vegans can get enough calcium from plant-based foods, as long as they eat a varied and balanced diet. Some of the best sources of calcium for vegans are:

  • Fortified plant milks: Soy, almond, oat, rice, and other plant milks are often fortified with calcium and vitamin D, which helps the body absorb calcium. Check the label to see how much calcium is in each serving.
  • Tofu: Tofu is made from soybeans, which are naturally high in calcium. Some tofu is also made with calcium sulfate, which increases the calcium content. One cup of firm tofu can provide about 86% of the daily value (DV) of calcium.
  • Almonds: Almonds are not only rich in protein, healthy fats, and fiber, but also calcium. One ounce of almonds can provide about 8% of the DV of calcium.
  • Leafy greens: Dark green leafy vegetables, such as kale, collard greens, bok choy, broccoli, and spinach, are good sources of calcium. However, some of them also contain oxalates, which can reduce the absorption of calcium. Cooking them can help reduce the oxalate content.
  • Chia seeds: Chia seeds are tiny seeds that are packed with nutrients, including calcium, omega-3 fatty acids, and fiber. Two tablespoons of chia seeds can provide about 13% of the DV of calcium.

If you are concerned about your calcium intake, you can also consider taking a vegan calcium supplement. However, you should not exceed the recommended daily intake of 1,000 mg for adults, as too much calcium can cause side effects such as kidney stones, constipation, and increased risk of cardiovascular disease.

Reference

  • Calcium. (2020, December 10). Retrieved from 
  • Messina, V., & Mangels, A. R. (2001). Considerations in planning vegan diets: calcium. Journal of the American Dietetic Association, 101(6), 701-703.
  • Plant sources of calcium. (n.d.). Retrieved from 

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Top 5 Foods for Strong Bones: Boost Your Calcium Intake

Winter Warmth: 4 Cozy Drink Recipes to Beat the Chill

Unlocking Cabbage's Anti-Cancer Power

Apple a Day: Slash Lung Cancer Risk by 58%

Rules to Lower Cholesterol: Take Control of Your Heart Health

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