Sesame Seeds

Also known asSesamum indicum · Til · 芝麻

Name: Sesame seeds (Sesamum indicum) — tiny flat seeds from a tropical plant, sold hulled (white to cream) or unhulled (tan), and in a black form described on its own page.

Description

Sesame is one of the oldest oil crops in the world, cultivated for thousands of years in Africa and India, and an important food in the Middle East, East Asia and the Mediterranean. The seeds grow in pods that burst open when ripe, which is the origin of the phrase “open sesame.” India, Myanmar, Sudan and Tanzania are among the biggest producers.

Sesame seeds are sprinkled on burger buns, bagels and breads, used in Asian cooking and ground into tahini, halva and sesame oil. Toasting them gives a nutty flavour.

Main nutrition value

Sesame seeds are a good source of calcium (especially unhulled), healthy unsaturated fat, protein, fibre, iron, magnesium, copper and lignans such as sesamin.

How best to be consumed

Sesame seeds are best toasted and ground.

1. Toast lightly in a dry pan, then sprinkle over rice, noodles, salads and stir-fries.
2. Grind into tahini or sesame paste for dressings and dips.
3. Coat fish, chicken and tofu before frying or baking.
4. Bake onto breads, crackers and cookies.
5. Grind rather than eating whole, since whole seeds can pass through the gut undigested.

Overconsumption could cause…

Sesame seeds are healthy in food amounts, but sesame is a major allergen.

1. Sesame allergy, which can be severe, and is now a recognised major allergen in many countries, so anyone allergic should avoid it.
2. Weight gain from eating large amounts, since seeds are energy-dense.
3. Digestive discomfort from a lot of fibre and fat at once.
4. Oxalates in unhulled sesame, which matter for people prone to kidney stones in very large amounts.

GroupsSeedsHigh fibreHigh saturated fatLow sodiumRich in calciumRich in folateRich in ironRich in magnesiumRich in seleniumRich in zinc

Made intoSesame OilTahiniTahini / Sesame Seed Butter

Related foodsWatermelon SeedsPumpkin SeedsHemp SeedsSunflower SeedsFlaxseeds / LinseedsPoppy Seeds

Wikipedia — Sesame, used for origin, naming and history: https://en.wikipedia.org/wiki/Sesame