You might know sesame seeds as the little topping that has been around forever, scattered over burger buns, blended into tahini or sprinkled over sushi and other dishes. But in Indian kitchens, til (sesame seeds) has always been more than just a garnish. These tiny seeds can be eaten whole, crushed or ground into a paste and are packed with healthy fats, protein and fibre, along with calcium, magnesium and phosphorus. It’s no surprise that our grandmothers were adding til to winter laddus long before anyone started calling it a superfood.
Sesame seeds are often easy to overlook. We may eat them in a chutney or laddu or simply sprinkle them over a dish without giving much thought to what they can do for our health. But, how much should you really eat, can they help with inflammation and heart health and what other benefits do they offer? Here is everything you need to know about the benefits of sesame seeds, according to experts.
What are the nutritional benefits of sesame seeds?
Sesame seeds are a good source of plant protein and unsaturated fats. They also provide calcium, magnesium and phosphorus, along with vitamin E and zinc. They contain sesamin, a type of lignan (plant-derived antioxidant phytoestrogen), which adds to their nutritional value. Here’s how sesame seeds can support different parts of your health:
May help with inflammation
“Sesame seeds can reduce inflammation mildly but if major factors such as a deficiency of omega-3 or excess sugar in the diet have not been taken care of, then sesame seeds will not work for people with arthritis and joint pain,” explains Er Nikita Garg, nutritionist, fitness coach and founder of Entech Wellness.
Supports bone health
“Bone is a complex of proteins and minerals,” says Garg. Calcium, magnesium, phosphorus and zinc are some of the key minerals needed to maintain healthy bones. Women generally need around 1,000-1,200 mg of calcium a day, depending on their age and health needs.
Sesame seeds are a good source of calcium, with around 1,500 mg per 100 g and approximately 90 mg in one tablespoon. This makes them a useful addition to a balanced diet, especially for women going through perimenopause and menopause, when bone loss can speed up due to a drop in oestrogen.
However, this does not mean you should eat 100g of sesame seeds a day. Garg points out that this would also provide a large amount of omega-6 fatty acids. Instead, she recommends pairing sesame seeds with other calcium rich foods such as dairy to help meet your daily needs.
Supports heart health
Sesame seeds may also be good for your heart. One study found that people who consumed around 40g of hulled sesame seeds a day for two months saw a reduction in LDL cholesterol and triglycerides. Their magnesium content may also help support healthy blood vessels and blood pressure.
Helps with blood sugar control
When it comes to blood sugar, sesame seeds are low in carbohydrates and contain a mix of fat, fibre and protein. This combination can help slow down the release of sugar into the bloodstream. Some research also suggests that sesame may support insulin sensitivity, although the effects are modest and sesame seeds should not be seen as a standalone fix for blood sugar.
Supports digestion
Sesame seeds contain fibre, which can support digestion. But how you eat them may make a difference. “The fibre helps, but only if the seed actually gets broken down. Whole seeds mostly go straight through undigested, so tahini or crushed sesame does more here than sprinkling whole seeds on your salad,” suggests Dr Ridhima Khamesra, clinical dietitian and health coach.
How much sesame should you eat in a day and how can you add it to your diet?
One to two tablespoons of sesame seeds a day is enough. Lightly roasting the seeds can improve their flavour and may also help make some of their nutrients easier for the body to absorb.
Dr Khamesra suggests stirring sesame seeds into dal, grinding them into a chutney, mixing them into roti dough or simply eating til chikki, as many people in India already do in winter. The form does not matter as much as making them a consistent part of a balanced diet.
Black or white sesame seeds: which should you choose?
The main difference between white and black sesame seeds is their outer hull. White sesame seeds are generally hulled, meaning the outer layer has been removed, while black sesame seeds retain their hull. This makes black sesame seeds crunchier and more earthy in flavour, while white sesame tends to be milder, sweeter and creamier.
According to Dr Khamesra, black sesame retains more of its phenols, lignans, iron and zinc because the hull remains intact. That said, having more antioxidants on paper does not necessarily mean that one variety offers noticeably greater health benefits in everyday life. Both are nutritious options, so the best choice ultimately comes down to taste, texture and how you prefer to use them.
Is sesame seed oil good for cooking?
Sesame oil has become increasingly popular in Asian cooking, particularly as a dressing or finishing oil. But is it as beneficial as consuming whole sesame seeds?
Garg explains that sesame oil and whole sesame seeds are not nutritionally identical. Sesame oil is primarily fat, around 80-85 percent of which is unsaturated, with omega-6 and omega-9 making up a significant proportion.
She cautions against using sesame oil at high temperatures because its polyunsaturated fats can be susceptible to oxidation. However, cold pressed sesame oil retains more of the seed’s naturally occurring antioxidants and can be used for Indian cooking, sautéing and tempering.
Rather than relying on sesame oil alone, Garg recommends using cold pressed sesame oil occasionally while also including around one tablespoon of whole sesame seeds three to four times a week to get a broader range of nutrients.
Who should avoid sesame seeds or be cautious with them?
Sesame seeds are generally safe for most people when consumed in moderate amounts, around one tablespoon a day. However, anyone with a sesame allergy should avoid them completely, as allergic reactions can be severe.
People who are prone to kidney stones may also need to limit their intake because sesame seeds are relatively high in oxalates. If you are taking medication for blood sugar, it’s better to keep your intake consistent rather than consuming a large amount at once. It’s also important to buy good quality, unadulterated seeds and store them properly to reduce the risk of contamination.
