Black sesame seeds have recently gained popularity as a trendy superfood, thanks to their striking color and rich, nutty flavor. With the rise of social media, various claims have emerged suggesting that these dark seeds offer superior health benefits compared to their white counterparts. It is said that black sesame can help lower blood sugar levels, reduce the risk of heart disease, and even play a role in reversing gray hair.
But is black sesame really the next big thing, akin to matcha, which also captured the spotlight for its potential health benefits? Let’s explore what makes black sesame unique and whether it lives up to the hype.
What Is Black Sesame? What’s Inside?
Sesame seeds come in different varieties, including white, yellow, and black. They have been a staple in traditional Asian cuisine for centuries and are now popular in both savory and sweet dishes. Notably, they are a significant source of protein, while their high fat content (ranging from about 50% to 64%) makes them valuable for their oil as well.
When comparing black sesames to white sesames, the black variety tends to be richer in fat, protein, and carbohydrates, which translates to a higher caloric content. Additionally, black sesame seeds generally boast elevated levels of vitamins and minerals.
While sesame seeds are nutritionally dense, it’s worth noting that the quantities reported (in many nutrition tables) typically refer to 100 grams, approximately two-thirds of a metric cup—an amount that most people might find difficult to consume daily.
Generally, sesame seeds are utilized as a garnish for dishes like stir-fries, curries, and baked goods. In some cultures, they play a more central role in confections such as halva, cookies, tahini, and sesame bars.
However, it’s important to note that sesame seeds also contain anti-nutrients, such as oxalic acid and phytic acid. These compounds can bind to essential minerals like iron, calcium, and zinc, hindering their absorption in the body.
For most people, consuming foods containing these anti-nutrients in moderation isn’t a concern. But if you have a known deficiency, it may be wise to consult a qualified dietitian before increasing your sesame seed intake.
What About Antioxidants?
Free radicals are natural byproducts of various bodily processes, such as breathing and physical activity. They can also arise from exposure to UV light, smoking, pollution, and industrial chemicals, potentially damaging proteins, cell membranes, and DNA.
Fortunately, sesame seeds are loaded with antioxidants, which help neutralize these free radicals, minimizing their harmful effects. Studies indicate that black sesame seeds contain higher concentrations of phenolic compounds—antioxidants—than their white counterparts.
Black sesame is also richer in lignans, another important group of phenolic compounds. Some cell and animal studies have shown that sesamin, the primary lignan found in sesame, demonstrates antioxidant effects and may help lower cholesterol, reduce blood pressure, and exhibit anti-tumor properties.
However, it’s vital to understand that higher antioxidant levels do not always correlate with guaranteed health benefits.
Is Black Sesame Healthy?
Body Metrics, Blood Pressure, and Cholesterol
A systematic review encompassing six studies with 465 participants examined the health benefits associated with sesame, whether via seeds, oil, or capsules. The review highlighted a significant decrease in body mass index (BMI), blood pressure, and cholesterol levels associated with sesame consumption, with doses ranging from 0.06 to 35 grams daily over four to eight weeks.
However, many of these studies lacked robust controls, such as placebo comparisons or double-blinded methodologies, and several participants continued taking medications throughout the study. Therefore, the authors noted that the evidence is of low quality, preventing any definitive health recommendations.
Only one study focused specifically on black sesame seeds, examining the effects of 2.52 grams daily in capsule form compared to a placebo over four weeks. Participants with prehypertension showed a reduction in systolic blood pressure, going from approximately 129 mmHg to 121 mmHg.
Gray Hair
No scientific research currently substantiates the claims that black sesame seeds can reverse gray hair. There is also no credible evidence suggesting that specific foods or supplements can achieve this effect.
Are There Any Risks?
Approximately 0.1% to 0.9% of the global population is affected by sesame allergies, a figure that appears to be on the rise. Symptoms can range from mild to severe, and an anaphylactic reaction warrants immediate medical attention.
What Should You Do?
The growing trend surrounding black sesame offers a new ingredient to explore in your cooking repertoire. If you are not inclined towards black sesame, traditional white sesame seeds remain a great option.
Considering the small amounts typically consumed, choosing between black and white sesame seeds is unlikely to have a major impact on your health.
Related: A Daily Sprinkle of Cumin Seeds Can Help Lower Cholesterol, Study Finds
And regarding the potential for black sesame to reverse gray hair, it’s best not to set your hopes too high.
A diverse and well-rounded diet remains the best approach to obtaining the nutrients necessary for optimal physical and mental health.
Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, Adelaide University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
