From lower blood pressure to burning fat, Sesame seeds are taking center stage as a healthy plant-based whole food. One thing is for sure; they are much more than a nice food garnish.
Sesame seeds are more than just a garnish for sushi rolls or a topping for hamburger buns. They are packed with powerful phytonutrients that can help fight various diseases. One of the most versatile seeds, Sesames, has been used by many ancient cultures all over the world. However, many people are still unaware of their healthful qualities, such as, reducing your cholesterol level and supporting healthy weight loss.
Numerous evidence shows the potential of the seeds to help manage today’s most prevalent health disease. Science is giving us lots of reasons to include them in our daily diet.
Key Components in Sesame Seed that Promote Fat Loss
Here are the top 4 phytonutrients present in sesame-seeds that are great for burning your fat and reducing your weight.
Fiber: Packed with fiber; 100 grams of Sesames contains 12 grams of fiber[1]. Fiber provides a significant benefit in weight loss because it promotes healthy digestion. Consuming foods rich in fiber makes you feel more satisfied longer because it takes longer to digest. In the digestion process, the body uses calories to burn fiber (an added bonus).
Sesamin: This is a type of lignin that is unique in sesame. It is a powerful plant component that is broken down by the natural gut flora and then absorbed by the body. In a study, it was found that sesamin helps the liver break down fat, thereby possibly reducing the body’s storage of some fats and the need to turn them into adipose tissue[2].
Vitamin E: A rich source of Vitamin E, the lignans sesamolin and sesamin compounds present in sesame-seeds boost Vitamin E activity and can even elevate its total level[3].
Vitamin E is known as a fat-soluble antioxidant that is necessary for maintaining healthy nails, hair, and skin. Further, it is important in the formation of muscles and red blood cells. Vitamin E helps improve your physical performance, which contributes to muscle development. This can greatly help burn more calories and boost your metabolism. In addition, it helps reduce atherosclerosis, heart disease among many other benefits[4].
Calcium. A tablespoon (9 grams) of sesame-seeds is packed with 88mg of calcium. Plant-based sources of calcium such as sesames are ideal for better bone health since they don’t leave an acidic residue in the body like those produced from metabolizing dairy. In a study, dietary calcium was observed to be associated with less gain in belly fat[5]. Experts believe that calcium causes a small increase in thermogenesis (heat production) which can boost metabolism and help burn fat.
Top 5 Health Benefits of Consuming Sesame Seeds
- Prevent energy crash and frequent urge to eat: Sesame seeds’ high fiber content helps fats and sugar to enter the bloodstream at a much slower rate, preventing a rapid spike in your sugar level. This helps avoid a sudden energy crash which can lead to overeating and feeling hungry[6].
- Promote bone health: The sesame-seed is rich in calcium and phosphorus – the two minerals necessary to build strong bones and teeth.
- Antioxidant effect: The primary active alkaloid of sesame-seeds, sesamin, exerts an antioxidant effect that can help reduce low-density lipoprotein (LDL), help improve brain function, and prevent certain types of cancer.
- Healthy skin: Vitamin E present in seeds is known as a fat-soluble antioxidant that is necessary for maintaining healthy nails, hair, and Vitamin E also delays the aging process by blocking free radicals.
- Lower cholesterol level: Sesame seeds’ unique lignan sesamin has been proven to inhibit absorption of cholesterol[7]
How to Include Sesame Seeds in Your Diet to Burn Fat Fast
There are endless ways to use seeds. Sesames are both delicious and tasty. Here are some very easy ways to add sesame to your fat loss diet.
Tahini, which is one of the ingredients in making hummus, is made from vegetable oil and roasted sesame seeds. You can make a salad dressing using tahini. These seeds can also be sprinkled over salads to provide a nutty flavor or be used as a side dish for crunch and flavor.
Crushed sesame can also be added to smoothies and beverages.
To Conclude
These are overflowing with fiber and organic compounds that can help promote weight loss. They may be small, but they contain a significant health punch that can help with everything – from bone and muscle development to circulation and digestion.
References:
[1] United States Department of Agriculture Agricultural Research Service. Seeds, sesameseeds, whole, dried. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/3620?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=12023&ds=&qt=&qp=&qa=&qn=&q=&ing=
[2] Sirato-Yasumoto S, et.al. (May 2001). Effect of sesame-seeds rich in sesamin and sesamolin on fatty acid oxidation in rat liver. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11368649
[3] Fumiaki Hanzawa, et.al. (May 2013). Dietary Sesame Seed and Its Lignan, Sesamin, Increase Tocopherol and Phylloquinone Concentrations in Male Rats. Retrieved from http://jn.nutrition.org/content/143/7/1067.full
[4] University of Maryland Medical Center (UMMC). Vitamin E. Retrieved from http://www.umm.edu/health/medical/altmed/supplement/vitamin-e
[5] Nikki C. Bush, et.al. (November 2010). Dietary calcium intake is associated with less gain in intra-abdominal adipose tissue over 1 yr. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2902577/
[6] University of Maryland Medical Center (UMMC). Fiber. Retrieved from http://www.umm.edu/Health/Medical-Reference-Guide/Complementary-and-Alternative-Medicine-Guide/Supplement/Fiber
[7] Hirose N, et.al. (April 1991). Inhibition of cholesterol absorption and synthesis in rats by sesamin. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1856608
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