Are black sesame seeds more nutritious than white?

Sesame seeds are one of the oldest ingredients enjoyed in world cuisine, and they come in two main varieties – black and white. While there is a long-standing debate about whether black sesame seeds are more nutritious than the white ones, this article aims to compare the nutritional value of both varieties for a better understanding.

What are sesame seeds?

Sesame seeds come from the Sesamum indicum plant and are tiny, oil-rich seeds. They are an integral part of many dishes, such as bread, hummus, tahini, and sesame oil.

Nutritional Value of Sesame Seeds

Every 100 grams of sesame seeds contains the following essential nutrients:
– Calories: 573
– Fat: 50 grams
– Protein: 18 grams
– Carbohydrates: 23 grams
– Fiber: 12 grams
– Calcium: 975 milligrams
– Iron: 14.6 milligrams
– Magnesium: 351 milligrams
– Phosphorus: 629 milligrams
– Potassium: 468 milligrams
– Zinc: 7.8 milligrams

Thus, sesame seeds are an excellent source of protein, healthy fats, vitamins, and minerals, making them an ideal addition to a healthy diet.

Black sesame seeds vs. White sesame seeds:

Black sesame seeds are popular in Asian cuisine and have a slightly nuttier taste than white sesame seeds. While some people believe that black sesame seeds are more nutritious due to their color, both varieties have several nutritional benefits.

Nutritional Differences

The following are some nutritional differences between black and white sesame seeds, although they are relatively minor:
-Black sesame seeds contain more calcium, 975 milligrams per 100 grams compared to 350 milligrams in white sesame seeds
– Black sesame seeds contain more iron, 14.6 milligrams per 100 grams compared to 10 milligrams in white sesame seeds
-The color of black sesame seeds comes from the presence of pigments called anthocyanins. These pigments, present in other fruits and vegetables, are associated with some health benefits. However, more research is required to confirm their impact.

Health Benefits of Sesame Seeds

Sesame seeds can contribute to the following health benefits:
– Heart Health: Sesame seeds are a great source of healthy fats that help reduce cholesterol levels and prevent heart disease.
– Bone Health: Calcium and essential minerals found in sesame seeds are good for strong bones and prevent diseases like osteoporosis.
– Digestive Health: The fiber in sesame seeds promotes digestive health and combats constipation.
– Blood Sugar Control: Sesame seeds have low glycemic index values, which means they digest slowly and regulate blood sugar levels.

Sesame seeds also potentially have anti-inflammatory, antioxidant, and cancer-fighting properties, but more research is required to establish these benefits.

How to Incorporate Sesame Seeds into Your Diet

Sesame seeds are incredibly versatile and can add flavor and texture to your meals. Here are some tips for incorporating them into your diet:
– Use them as topping in salads or stir fry
– Make hummus or tahini from them
– Use in baked goods such as bread or muffins
– Mix them with oats, nuts, and seeds to make homemade granola
– Toast and use as a garnish on soups and stews

Conclusion:

Although black and white sesame seeds differ in some nutritional content, both have ample essential nutrients and can be part of a healthy diet. People’s preference drives the debate between the two varieties. Adding sesame seeds to your diet could benefit your health and add flavor to your meals.