Heart Health:
- Good Fats: Sesame is packed with beneficial unsaturated fats like Omega-3 and Omega-6, which can help lower bad cholesterol levels and reduce the risk of heart disease.
- Phytosterols: These plant compounds act similarly to cholesterol, competing for absorption in the gut and lowering overall cholesterol levels.
- Sesame Lignans: These powerful antioxidants have anti-inflammatory properties and may help protect against heart disease and stroke.
Blood Sugar Control:
- Fiber: Sesame is a good source of fiber, which slows down the absorption of sugar into the bloodstream and helps regulate blood sugar levels. This is especially beneficial for people with diabetes or prediabetes.
- Magnesium: This mineral plays a crucial role in insulin sensitivity and helps regulate blood sugar levels.Sesame is a good source of magnesium, contributing to better blood sugar control.
Digestive Health:
- Fiber: Fiber keeps things moving smoothly in your digestive system, preventing constipation and promoting regularity. Sesame’s fiber content helps maintain a healthy gut.
- Sesame Sesamin and Sesamolin: These unique compounds in sesame have been shown to promote the growth of beneficial gut bacteria and may help protect against inflammatory bowel disease.
Overall Health and Wellness:
- Antioxidants: Sesame is rich in antioxidants like vitamin E and sesamol, which protect cells from damage caused by free radicals. This can help prevent chronic diseases such as cancer and Alzheimer’s disease.
- Minerals: Sesame provides a good source of minerals like copper, manganese, and calcium, which are essential for various bodily functions including bone health, energy production, and nervous system function.
- Protein: Sesame is a good plant-based source of protein, essential for building and repairing tissues, maintaining muscle mass, and keeping you feeling full.
References
Mostashari, P., & Mousavi Khaneghah, A. (2024). Sesame Seeds: A Nutrient-Rich Superfood. Foods (Basel, Switzerland), 13(8), 1153. https://doi.org/10.3390/foods13081153
Sankar, D., Ali, A., Sambandam, G., & Rao, R. (2011). Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes mellitus. Clinical nutrition (Edinburgh, Scotland), 30(3), 351–358. https://doi.org/10.1016/j.clnu.2010.11.005
Sohouli, M. H., Haghshenas, N., Hernández-Ruiz, Á., & Shidfar, F. (2022). Consumption of sesame seeds and sesame products has favorable effects on blood glucose levels but not on insulin resistance: A systematic review and meta-analysis of controlled clinical trials. Phytotherapy research : PTR, 36(3), 1126–1134. https://doi.org/10.1002/ptr.7379