Current:Home > reviewsWhy you should add sesame seeds to your diet-VaTradeCoin
Why you should add sesame seeds to your diet
lotradecoin versus other crypto exchanges View Date:2024-12-26 10:53:12
Sesame seeds are an integral part of cuisines across many cultures. They’re incredibly versatile, and when incorporated into a balanced diet, these tiny seeds contribute to a wide variety of health benefits.
Sesame seeds are rich in vitamins, minerals and healthy fats, and consuming them can help support heart health, gut health and boost your immune system. Sesame seeds (and foods containing sesame) can be enjoyed by most people. However, there are a few exceptions. If you have an allergy, for example, you should avoid eating them. In conversation with a dietitian, we break down everything you need to know.
Are sesame seeds good for you?
Absolutely. Sesame seeds fall under the category of nuts and seeds, which “are a great source of healthy fats and fiber,” says Jasmin Dieb, registered dietitian. “They’re recommended in an overall, well-rounded, balanced diet,” she says.
Sesame seeds are rich in unsaturated fats, Dieb says. Dietary patterns that incorporate foods abundant in monounsaturated and polyunsaturated fats can help decrease bad cholesterol levels, per the American Heart Association. Accordingly, consuming foods that contain these types of fats can have immense benefits for heart health and improving cognitive function, Dieb explains.
Sesame seeds are also an important source of vitamins and minerals, such as vitamin E, calcium and iron. These essential nutrients support bone health, heart health and immunity, Dieb notes.
Because nuts and seeds are calorically dense, Dieb recommends consuming at most one to two tablespoons of sesame seeds a day. Ultimately, “it's more about having a well-rounded diet and learning to incorporate all different kinds of plants into your routine,” she says.
Try sprinkling them on a breakfast toast, making a granola with sesame or adding them to salads, Dieb suggests.
Good to know:What are seed oils? What you need to know about the food group deemed the 'hateful eight'
Are sesame seeds good for gut health?
When it comes to gut health, eating enough fiber is essential for maintaining a healthy digestive system. Eating foods rich in fiber not only cleanses your digestive tract of unwanted buildup, but it can also lower your risk of developing colon cancer, according to the CDC.
Dieb explains that while sesame seeds “aren’t the heaviest in fiber,” adding them into the mix of a balanced diet can still “be a great option for your overall gut health.”
Three tablespoons (30 grams) of sesame seeds contains 3.5 grams of fiber, according to Healthline. Depending on your age and sex, the daily recommended intake of fiber ranges from 22 to 34 grams, per the CDC.
Speaking of gut health:Got your prebiotics and probiotics confused? Here's your explainer
Who should not eat sesame seeds?
Sesame is considered the “ninth” major food allergen, per the FDA. In 2023, the FASTER Act was signed into federal law, requiring all packaged foods and dietary supplements to label sesame as an allergen. If you have a known allergy to sesame, you should always read food packaging labels to identify if it is present.
It's rumored that people who suffer from diverticulitis, an inflammatory condition of the large intestine, should not eat nuts and seeds. However, there is insufficient evidence to support this claim, per Mayo Clinic. People with diverticulitis may consume sesame seeds, but “always consult your health care practitioner” first, Dieb says.
Sesame seeds are also high in oxalates, which can exacerbate calcium oxalate stones (kidney stones), per the National Kidney Foundation. For this reason, people with a history of kidney stones should avoid consuming sesame seeds, Dieb recommends.
veryGood! (95)
Related
- 'Vanderpump Rules' star DJ James Kennedy arrested on domestic violence charges
- Finally time for Spurs coach Gregg Popovich and his patriotic voice to be in Hall of Fame
- They lost everything in the Paradise fire. Now they’re reliving their grief as fires rage in Hawaii
- Katharine McPhee, David Foster suffer 'horrible tragedy' in family
- Mystery drones are swarming New Jersey skies, but can you shoot them down?
- Pottery Barn Put Thousands of Items on Sale: Here Are the Best Deals as Low as $6
- 4 arrested after a shooting that wounded a Minneapolis police officer
- Former NFL Player Sean Dawkins Dead at 52
- Woody Allen and Soon
- The future of crypto hinges on a fight between the SEC and a former burger flipper
Ranking
- Amazon's Thank My Driver feature returns: How to give a free $5 tip after delivery
- Pottery Barn Put Thousands of Items on Sale: Here Are the Best Deals as Low as $6
- Taylor Swift announces 1989 (Taylor's Version) is on its way: My most favorite re-record I've ever done
- United pilots miscommunicated. The NTSB says their error caused a plane to plunge more than 1,000 feet
- What Americans think about Hegseth, Gabbard and key Trump Cabinet picks AP
- Ice cream sold in 19 states is recalled due to listeria outbreak
- The future of crypto hinges on a fight between the SEC and a former burger flipper
- California hiker falls to death in Wyoming’s Grand Teton National Park
Recommendation
-
Trump taps immigration hard
-
US judge clears Nevada mustang roundup to continue despite deaths of 31 wild horses
-
Linda Evangelista Has a Surprising Take on Botox After Being Disfigured From Cosmetic Procedure
-
Georgia man dies 8 months after cancer diagnosis, weeks after emotional hospital wedding
-
Hate crime charges dropped against 12 college students arrested in Maryland assault
-
Classes still off early next week in Kentucky’s largest school district due to bus schedule mess
-
Russian Orthodox priests face persecution from state and church for supporting peace in Ukraine
-
DNA analysis helps identify remains of WWII veteran shot down during bombing mission