Ways Sesame Seeds Can Affect Your Cholesterol Levels
Initially, sesame seeds were used to treat diseases and to flavor various culinary recipes because of their many qualities. Today, it is one of the most widely used seeds in international cooking and baking, especially in Oriental cuisine.
Its extraordinary contribution to calcium, essential amino acids and beneficial polyunsaturated fatty acids make this seed indispensable in vegetarian or vegan diets. Sesame, also known as sesame, is native to India and Africa and can be roasted black or white, and although its seeds are small, between 2 and 4 mm, they are exceptionally potent.
In the early days, sesame seeds were used to treat illnesses because of their many qualities, as well as to flavor various culinary recipes. Nowadays, it is one of the most widely used seeds in international cooking and baking, especially in Oriental cuisine.
100 grams of sesame seeds give us 614 kcal, a figure that may bring us back, but we must remember that it is used in cooking as a condiment, not as the main ingredient of a dish. In a dish to which we add a tablespoon of sesame seeds (10 grams) will give us only 61 kcal.” The caloric intake is mainly due to its fat content, more than half of its weight is made up of lipids (58 grams).
We found that the fats are mainly unsaturated fatty acids, with a high percentage of polyunsaturated fatty acids (25.5 grams) and monounsaturated fatty acids (22 grams). Due to the presence of these heart-healthy fats and lecithin, it is a very good food to reduce blood cholesterol”, explains nutritionist Marta Sanz.
The protein in this seed contains a high percentage of essential amino acids, especially its methionine content.” Combining sesame seeds with beans is very interesting, especially for vegetarians, because beans lack methionine.” Sands suggests. It is also particularly interesting to combine sesame seeds with cereals to obtain proteins of higher biological value and enrich the nutrition of diets lacking or without animal proteins.
A good way to do this is to add the seeds to your cereal at breakfast. This is a very nutritious breakfast for the little ones in the family, as it provides them with the energy and protein they need for a strong start to the day for good body biochemistry.
Another of the most remarkable properties of sesame seeds is the high amount of fiber it contains.” As for the fiber we found, there are 8 grams in 100 grams of seeds, so it’s interesting for the regulation of intestinal function.” Sands explains.
As far as vitamins are concerned, thiamin B1 should be highlighted, and in small amounts, we can find riboflavin, niacin, vitamin B6 and folic acid. These vitamins are essential for healthy skin and tissues, thus promoting the proper functioning of the heart and muscles. It also contains high amounts of vitamin E, one of the most antioxidant vitamins, which counteracts the effects of free radicals.
Sesame seeds are very rich in minerals. It is characterized by its magnesium content (370 mg), which acts as a cofactor for many intracellular enzymes involved in neuromuscular activity and carbohydrate metabolism. In addition, it is one of the richest sources of calcium that can be found, and together with its phosphorus content, it is involved in the mineralization of bones and teeth, helping to prevent bone diseases.
How Can I Use The Properties Of Sesame Seeds?
Sesame seeds are a very versatile food that can be put in dishes as seeds or oil. If we eat them as seeds, it is important to point out that to get all their nutrients, they must be opened before eating them, otherwise the body will expel them as they go in, which means that they are not utilized. The Japanese mortar is a very useful tool because it is a mortar with a small sloping surface that crushes small particles and seeds.
Sesame, also called sesame, is native to India and Africa and can be roasted black or white. Although its seeds are small, between 2 and 4 mm, they are exceptionally powerful.
100 grams of sesame seeds can give us 614 kcal, a figure that may bring back memories, but we must remember that it is used in cooking as a condiment, not as a staple in a dish. In a dish, we add a tablespoon of sesame seeds (10 grams), which only gives us 61 kcal.” The caloric intake is mainly due to its fat content, with more than half of its weight being made up of lipids (58 grams). We found that the fats are mainly unsaturated fatty acids, with a high percentage of polyunsaturated fatty acids (25.5 grams) and monounsaturated fatty acids (22 grams). Since these fats are beneficial to the heart and the presence of lecithin, is a very good food to reduce cholesterol in the blood” explains nutritionist Marta Sanz.
The protein of this seed contains a high percentage of essential amino acids, especially its methionine content.” Combining sesame seeds with beans is very interesting, especially for vegetarians, because beans lack methionine.” Sands suggests. It is also particularly interesting to combine sesame seeds with cereals to obtain proteins with high biological value, enriching the nutrition of diets lacking or without animal proteins. A good way to do this is to add the seeds to cereal muesli at breakfast. This is a very nutritious breakfast for the little ones in the family, as it provides them with the energy and protein they need to start the day strong for good body biochemistry.
Another of the most remarkable properties of sesame seeds is the high amount of fiber it contains.” As for the fiber we found, there are 8 grams in 100 grams of seeds, so it’s interesting for the regulation of intestinal function.” Sands explains.
As far as vitamins are concerned, thiamin B1 should be highlighted, and in small amounts we can find riboflavin, niacin, vitamin B6 and folic acid. These vitamins are essential for healthy skin and tissues, thus promoting the proper functioning of the heart and muscles. It also contains high amounts of vitamin E, one of the most antioxidant vitamins, which counteracts the effects of free radicals.
Sesame seeds are very rich in minerals. It is characterized by its magnesium content (370 mg), which acts as a cofactor for many intracellular enzymes involved in neuromuscular activity and carbohydrate metabolism. In addition, it is one of the richest sources of calcium that can be found, and together with its phosphorus content, it is involved in the mineralization of bones and teeth, helping to prevent bone diseases.
