Sesame seeds for weight loss: benefits, recipes and reviews

Sesame seeds have won the hearts of gourmets around the world. They are added to salads, sandwiches, baked goods, fish and meat dishes. Historical facts indicate that small grains became one of the first seasonings used by humans. In the modern world, nutritionists have decided to use sesame for weight loss, so that achieving a beautiful body is tasty and simple.

Few people think about it, but tiny kernels contain a huge amount of nutrients needed by the body. Doctors consider sesame to be the healthiest spice in the world. Thanks to special natural compounds, maintaining a strict diet will be much easier.

Sesame, sesame, simsim

The history of sesame is no less ancient than, for example, wheat. Has everyone heard the tale of Ali Baba and the 40 Thieves? Well, the spell “sim-sim open” is just about sesame seeds. Even in ancient Egypt, baked goods were prepared from these small seeds, and according to some historians, even wine was made from sesame. Of course, I don’t know how it can be made from an oilseed crop. There are different types of oils - yes. Sesame oil is very tasty, aromatic, with bright nutty notes. True, it's a little expensive. But this is understandable - it is not so easy to get it from small seeds. And sesame grows in heat-loving countries, and not in our area. It is a herbaceous plant that can reach 2 meters in height. It blooms for just 1 day. Afterwards, in place of the flower, a pod with seeds inside is formed. This is what sesame looks like while growing.

Ripe seeds are usually distinguished by color - white, yellow, red, black. Black ones are considered the most valuable, but white ones are simply those that have been peeled.

Secrets of seed composition

Sesame contains 45-55% oils, which means it contains a lot of healthy fat-soluble vitamins. But first of all, these small seeds are valuable because they contain the unique antioxidant sesamin, which is recommended for the prevention of many diseases. It is believed that regular consumption of sesame reduces the risk of cancer. The famous doctor Odile Fernandez, who herself defeated cancer, speaks about this in her books. In her opinion, sesame seeds are the product that, along with flaxseeds, really fights against cancer. More details here. The reason for such healing power of small seeds is sesamin, lingans, sesamol. These components not only act as prevention, but also suppress the NF-kB factor, causing cancer cells to lose their vitality.

Also, with regular consumption of sesame seeds and products based on them, blood cholesterol levels return to normal.

True, it contains omega-6 - a fat-soluble component, which increases the amount of dangerous cholesterol, so you should not eat more than 1 spoon of seeds per day if your goal is to solve health problems.

Sesame contains proteins, amino acids, vitamins A, B, C, E, carbohydrates, potassium, iron, magnesium, phosphorus, lecithin, and dietary fiber . Sesame seed protein is especially valuable for vegetarians. Ideally, they should be combined with legumes, then the most complete complex combination is formed, which is in no way inferior to proteins of animal origin. What does this look like in practice? The best answer can be found in Arabic cuisine. about tahini paste ? These are ground sesame seeds. In Eastern cooking, it is customary to add it to a variety of dishes. You can simply mix it with lemon juice, garlic and pepper - you get an excellent sauce for baked meat or fish. Or you can add sesame paste to cooked chickpeas and get that perfect combination!

In classic oriental cooking, sesame paste sauce is served with falafel (chickpea balls fried in oil), but falafel is not very suitable for proper nutrition due to the cooking principle.

Sesame seeds contain phytin , which helps normalize and restore mineral balance in the human body.

Phytosterol, which is abundant in sesame , helps strengthen the immune system and increase the body’s resistance to diseases of infectious origin

Sesame seeds, the composition of which is so diverse, also have the properties of normalizing metabolic processes and the functioning of the nervous system, due to the presence of vitamin PP.

These small seeds are also unique because of the calcium they contain. There is as much of it there as there is not in many types of cheese (namely, this dairy product is considered the leader in calcium content). 100 g of sesame seeds is 975 mg of calcium, while the norm for adults is plus or minus 1000 mg. By the way, in cheeses, for comparison, there is about the same amount of calcium: in feta cheese - a little more than 500 mg, in Gouda - about 700, in Parmesan - 1300. However, cheeses as a source of calcium are not very suitable for vegetarians, not to mention raw foodists , and there’s a lot of cholesterol there.

Attention! Peeled sesame seeds, which are found on store shelves in 90% of cases, contain 10 times less calcium! So look for black seeds.

Phytic acid and oxalates interfere with the absorption of calcium from sesame. To reduce the influence of these 2 substances, sesame seeds can be roasted in a frying pan. Only for a short time, otherwise the usefulness of these seeds as a whole will decrease.

The calorie content of sesame seeds is about 560-580 kcal . To improve the condition of the body, it is enough to eat 1 tbsp. spoon of seeds with water. It is recommended to take the seeds in the morning , since at this time beneficial microelements are better absorbed in the body. But, of course, it’s much tastier to add seeds to a salad or sprinkle them on a second dish. For example, ordinary beef stew will immediately become more interesting from such an addition.

People have long learned how to take sesame seeds as medicine, given that both benefits and harm from it can occur under certain conditions. The seeds were actively used in the fight against colds, asthma and pulmonary diseases.

What is its use

Sesame is an oil plant, the seeds of which have medicinal properties due to their chemical composition, enriched with all kinds of biologically active substances. When deciding to lose weight with their help, it would be a good idea to find out what exactly the benefits are for the human body. This will help predict the results.

Chemical composition:

• vitamins: A, E, B;
• fatty acids (essential monounsaturated): linoleic, oleic, etc.;
• cellulose;
• lecithin;
• trace elements: calcium, magnesium, manganese, copper, iron, zinc, phosphorus, selenium;
• sesamin (sesamol) - phytoestrogen, antioxidant and fat burner;
• phytin (inositol hexaphosphoric acid).

What are the benefits of sesame seeds for women?

In addition to truly healing properties, sesame is good for its other qualities. Girls definitely need to include this product in their menu - regular use will improve your hair, nails and skin so much that you will notice the results yourself. Sesame oil has been used for cosmetic purposes for a long time:

• Face masks based on sesame oil prevent aging, protect against the harmful effects of ultraviolet radiation, moisturize and nourish the skin without clogging pores.
• Various hair wraps, especially warm ones, make hair healthier, shiny, and manageable.

This product helps maintain the entire female reproductive system in a healthy state , regardless of age. Sesame is useful for nursing mothers, as it reduces the risk of mastopathy, and also helps improve milk production.

For women over 45 years of age, due to the phytoestrogens they contain - substitutes for female hormones, the constant presence of sesame in the diet will help them endure menopause more easily.

And these tiny seeds also work as an aphrodisiac, that is, magical sensuality in moments of intimacy after some salad with sesame seeds is guaranteed!

Where can I buy

Cosmetic products based on sesame oil can be bought in cosmetics salons, and medicinal products can be bought in pharmacies. Thus, the most famous cosmetic lines are “Carniva”, “Bio Mi” and “Meitan”.

The price of a specific product depends on the manufacturer, volume, and purpose.

Here are just a few examples. On the Internet, Ayurvedic massage oil from sesame seeds “Karniva” can be bought for 400 rubles (100 ml package), and moisturizing eye cream “Bio Mi” with hyaluronic acid and sesame oil - for 730 rubles (bottle with a 30 ml dispenser spout) .

Benefits of sesame seeds for men

I think that the most significant properties of sesame for men will be the ability to improve training efficiency and increase libido.

The seeds are indispensable for the health of athletes and bodybuilders - they normalize the condition of bones and joints, promote muscle building and rapid recovery after physical activity. The easiest way to get all the benefits is to add a handful of seeds to a smoothie made from cottage cheese, honey, milk and drink it immediately after training. This makes a super cool homemade protein.

Due to zinc and phytosterols, all functions of the male genitourinary system are naturally improved. Potency is restored and libido increases. Accordingly, the quality of life becomes higher, the psychological state improves.

Sesame for weight loss

Although the calorie content of these microseeds is high, 560-580 kcal per 100 g, they are effective in the process of weight loss. It seems strange, but there are several reasons why sesame helps you lose weight and not gain weight. Firstly, you need to eat a maximum of 1 tablespoon, which is 20 g, that is, 120 kcal on average. Not so scary anymore, right? Here is a table of measures, how much sesame is in a glass, a spoon, I think it will be easier to navigate if you don’t have a kitchen scale at home:

Secondly, the beneficial properties of sesame in combination contribute to weight loss . Normalization of digestion, removal of toxins, reduction of cholesterol, faster recovery from exercise and stress - all this together makes losing weight easier and simpler.

But the main thing is that the substances in raw sesame and unrefined sesame oil help reduce appetite! True, they need to be taken correctly, and the seeds themselves must be raw and fresh. The easiest way is to add it to your favorite pp dishes. The effect will be even more noticeable if you start your day with sesame seeds. There are several options:

1. Pour warm water over the raw seeds for 30-40 minutes, then drain the water, and chew the seeds thoroughly and consume them before meals.
2. We eat sprouted seeds (here about germinating any seeds) - pour black sesame seeds with water, cover with gauze, carefully change the water once a day. When the first sprouts appear, drain the water and put the sesame seeds in the refrigerator. Eat a teaspoon on an empty stomach for 7-10 days.
3. Grind the seeds in a coffee grinder and add a spoonful to smoothies or fermented milkshakes with honey. Drink once a day.

Be sure to use sesame oil for dressing salads or baking - the taste will be better, and the body will additionally receive the substances necessary to normalize metabolism (read: lose weight). The same oil can be used externally during weight loss. This will prevent stretch marks and sagging . How to do it:

1. After a shower, rub the problem areas well with a towel.
2. Heat sesame oil (1-2 tbsp) until well warm.
3. Mix with almond and a drop of citrus (you can use any others to your taste).
4. Rub and massage into problem areas.

Dietetics

Sesame also helps in the fight against extra pounds. These tasty seeds have antioxidant properties that help get rid of the main causes of spontaneous overeating - stress, fatigue and irritability. In addition, sesame is a plant fiber that swells in the stomach and allows you not to feel hungry for a long time.

Regular consumption of sesame improves hormonal levels. Sesame helps remove toxins and waste from the body, which also has a beneficial effect on appearance. Since the water-salt balance is normalized, swelling goes away, and the body feels light.

Dietetics
A mild laxative effect also allows you to get rid of excess ballast. To achieve weight loss with the help of sesame, it must be used correctly, having first studied the recommendations of nutritionists. They advise using black sesame seeds as they are more effective in shedding pounds.

Delicious kefir with sesame seeds is very useful for losing weight. To do this, you need to mix pre-soaked or even sprouted sesame with 350 ml of warm boiled water in a blender. The mixture should acquire a thick milky color. It must be strained through a sieve, poured into a glass bottle, closed and put in a warm place for 12 hours. After this, the product is ready for use.

Contraindications for use

Sesame is not only beneficial, it can also cause harm to the body, since there are also contraindications. :

• Sesame improves blood clotting - it seems like a good property, but not for everyone. Thrombosis, thrombophlebitis, varicose veins - if you have such a diagnosis, do not eat sesame seeds.
• An active peptide ulcer and urolithiasis are also good reasons to remove this product from the diet.
• The use of sesame in combination with oxalic acid, aspirin and estrogen derivatives is strictly , since insoluble compounds may accumulate in the kidneys.
• Do not forget about the individual reaction of the body - if you have allergies or during pregnancy, you should be careful with sesame, introduce it into the diet in small doses, and if allergic reactions occur, stop using it.

Since the gastric mucosa is very sensitive, you should not consume more than 2-3 teaspoons of seed per day.

Medicinal properties

Sesame has a complex effect on the body:

• anti-carcinogenic;
• antiseptic;
• anthelmintic;
• detoxifying;
• expectorant;
• anti-inflammatory;
• wound healing;
• laxative.

Helps with the following diseases and conditions:

• ascariasis;
• atherosclerosis;
• infertility, weakened reproductive functions and libido;
• gastritis, stomach ulcer, constipation;
• hemorrhoidal cones;
• hepatitis;
• depression;
• Iron-deficiency anemia;
• skin diseases: diaper rash, itching, rashes, sunburn, scratches, cracks and wounds;
• lactation, mastitis;
• pulmonary diseases, bronchitis, asthma;
• menopause, postmenopause;
• obesity, overweight;
• oncology;
• poisoning, toxicosis;
• prediabetes;
• cold;
• rheumatoid arthritis;
• stomatitis.

Proper use of sesame

To get the maximum benefit, it is important to know how to use sesame and its products. For example, during heat treatment, the beneficial properties of sesame are significantly reduced (almost 2 times!) . It is better to use this product raw. To do this, the seeds are poured with water for 2-3 hours, and then eaten as part of salads or as an independent dish. They promote rapid satiety, so they are actively used as a product to reduce appetite.

Black sesame, which is considered to have more beneficial qualities, is more flavorful.

It is often added to salads, especially in Asian cuisine.

Pairs perfectly with cherry tomatoes seasoned with lemon juice and is good in any fruit salad variations.

Lightly fried seeds are a seasoning that will reveal the taste of baked or steamed healthy food products - fish, dietary poultry. Just remember that the benefits are greater in raw rather than fried seeds.

Sesame oil in cosmetology

The most effective and fastest results are possible when used in home cosmetology. Moreover, even popular brands can boast of such an ingredient in their composition, so using it at home will also be justified.

Sesame oil for the face can be used in its pure form, as well as as an additive to ready-made mixtures. The easiest way, especially for those with dry skin, is to apply oil slightly warmed in your palms to the surface of your face. After 20 minutes, you can blot your face with a napkin to get rid of excess.

A few drops added to a regular cream can also be beneficial. This composition will perfectly soften the skin and help protect it from harmful external influences. You can also use other proven recipes for homemade masks using sesame oil.

For nails

Women will appreciate the beneficial effect on nails. Using cosmetic baths for nails reduces their fragility and stops delamination. Nails become very strong and their growth noticeably increases.

Regular use of sesame oil internally and externally is the key to beautiful hair, strong teeth, healthy nails and youthful skin. In addition, the body will receive all the necessary vitamins, microelements, and nutrients.

Useful tips and tricks

• Store sesame seeds in a container in a dry, cool, dark place.
• The shelf life of seeds when stored in the refrigerator is 6 months, in the freezer - about 1 year.
• When purchasing seeds, you should only choose those that do not stick together and look dry.
• You cannot fry foods in sesame oil, as this will create carcinogenic substances.

To summarize, sesame seeds will help support and strengthen the body, overcome possible existing ailments, improve immunity and mood, relieving stress instability and depressive conditions. It’s also very tasty and adds variety to a healthy diet.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Sesame oil for children

The squeeze from sesame seeds is saturated with calcium; thanks to its delicate fiber, it normalizes the functioning of the baby’s digestive system. It is used in baby food as an addition to dairy products.

There is an opinion that sesame seeds help with pneumonia, bronchitis, diseases of the digestive system and pancreas. This fact has not been scientifically proven and it is not known for sure how many grains produce a healing effect.

There are no prohibitions on children using oil. However, sesame is given to babies carefully so as not to cause allergies. I recommend the oil in soups and salads, and I advise children over 3 years old to enjoy it with tahini.