Toasted sesame seeds are one of the most popular ingredients in Asian cooking. They add a beautiful, nutty flavor and texture to food. But besides being delicious, toasted sesame seeds’ benefits are many.
They are rich in vitamins and minerals such as calcium, phosphorous, iron, and potassium. They are also high in antioxidants, fiber, and essential fatty acids, all of which can help fight disease and boost the immune system.
Toasted sesame seeds are one of my favorite toppings for rice bowls, and it’s impossible to stop eating them once you start. Keep reading to know more about their benefits and how you can add them to different recipes.
Why Toasted Sesame Seeds?
When it comes to sesame seeds, there are two types – untoasted and toasted. Untoasted sesame seeds are simply raw seeds that have not been heated or roasted. On the other hand, toasted sesame seeds have been roasted to bring out their nutty flavor.
There are a few reasons why you might want to opt for toasted sesame seeds over untoasted ones.
For one, toasting sesame seeds enhances their flavor and nutrition profile; when sesame seeds are toasted, their essential oils are released, which makes them more aromatic and easier to digest. The process of toasting also increases the bioavailability of certain nutrients, including copper and magnesium.
Secondly, toasted sesame seeds are crunchier. Untoasted sesame seeds can be a bit soft and chewy, while toasted ones have a satisfying crunch. This makes them ideal for sprinkling on top of salads or using as a garnish.
Thirdly, toasting helps the seeds stay fresh. Sesame seeds have a tendency to go rancid quickly, but this process is slowed down when they are roasted. This means you can store them for longer and enjoy their flavor for longer as well.
Finally, toasting sesame seeds lowers oxalates and phytates, which are natural plant compounds that lower the absorption of beneficial nutrients in food.
So, if you’re looking to add a bit of flavor and crunch to your cooking, toasted sesame seeds are a great option. However, remember that they have a more robust flavor than untoasted seeds, so you may want to start with less and add more according to your liking.
How To Toast Sesame Seeds In The Oven
Here are some tips to help you get the perfect toast every time.
- Preheat your oven to 350 degrees Fahrenheit
- Spread your sesame seeds in an even layer on a baking sheet
- Bake for 5-10 minutes, stirring occasionally until the seeds are golden brown and fragrant
- Remove from the oven and let cool before using or storing.
How To Toast Sesame Seeds On A Stove
- Preheat the pan or skillet on medium heat.
- Place the sesame seeds in the dry pan.
- Stir the seeds constantly so they toast evenly.
- Once they start to turn golden brown, remove them from the heat and pour into a bowl.
- Allow cooling before using in recipes or storing.
How to Store Toasted Sesame Seeds
Toasted sesame seeds can be stored in an airtight container at room temperature for up to 1 year.
If you want to keep them fresh for longer, store them in the fridge or freezer.
When storing toasted sesame seeds, make sure they are completely cooled before putting them in an airtight container. If they are still warm, they will produce moisture that can cause them to go bad more quickly.
Toasted Sesame Seeds Benefits
1. Lowers cholesterol and triglycerides
If you’re looking for a way to lower your cholesterol and triglycerides, toasted sesame seeds may be the answer. Sesame seeds are a good source of fiber, which can help lower cholesterol levels.
Also, toasted sesame seeds release more monounsaturated and polyunsaturated fats, which are essential fatty acids that have been shown to lower cholesterol and reduce the risk of developing heart disease.
Sesame seeds are also high in magnesium, a mineral that helps regulate blood sugar levels and has been shown to lower triglyceride levels.
In addition, sesame seeds are an excellent source of lignans and phytosterols, two plant compounds that have been shown to lower cholesterol and triglycerides.
Lignans are a type of phytoestrogen, a plant compound with estrogen-like activity. Studies have shown that lignans can help lower cholesterol by binding to LDL (bad) cholesterol and preventing it from being absorbed into the bloodstream.
Phytosterols, on the other hand, are plant compounds that compete with cholesterol for absorption into the bloodstream. By reducing the amount of cholesterol that is absorbed, phytosterols can also help lower blood cholesterol levels.
2. A rich source of dietary protein
Proteins are essential nutrients for the human body. They are the building blocks of our muscles, skin, and bones. Proteins are also used to make enzymes and hormones.
Sesame seeds are a good source of dietary protein, providing around 20% of the daily recommended intake.
They are also a good source of essential amino acids, including lysine and methionine.
Lysine is important for collagen formation, while methionine plays a role in detoxification and methylation reactions.
3. Promote healthy bones
Sesame seeds are a good source of minerals, including calcium, phosphorus, magnesium, and iron. They also contain vitamins E and B vitamins. All of these nutrients are important for maintaining healthy bones.
A recent study showed that sesame seeds might help prevent osteoporosis. In the study, postmenopausal women who took a sesame seed supplement had higher bone mineral density than those who didn’t.
In addition, sesame seeds contain phytochemicals that may promote bone health. One study found that sesamin, a phytochemical in sesame seeds, increased bone formation and improved bone strength in rats.
4. May lower inflammation
It’s no secret that chronic inflammation can lead to a host of health problems. But what you may not know is that something as simple as eating roasted sesame seeds may help to lower inflammation.
Studies have shown that sesame seeds contain compounds that can help to reduce inflammation. For example, one study found that sesame oil was able to reduce inflammation in rats with arthritis.
Another study looked at the effect of sesame seeds on human cells and found that they were able to inhibit the production of inflammatory cytokines.
So, if you’re looking for a natural way to reduce inflammation, consider adding some roasted sesame seeds to your diet.
5. May Promote Blood Sugar Control
Sesame seeds are a good source of fiber, which has been shown to help regulate blood sugar levels. They’re also a good source of magnesium, a mineral that plays a role in insulin sensitivity.
In addition, pinoresinol, a lignan found in roasted sesame seeds, may help promote blood sugar control.
In a study published in the Journal of Agricultural and Food Chemistry, rats were given either a normal diet or a diet supplemented with pinoresinol. After four weeks, the rats who had received the pinoresinol-supplemented diet had significantly lower levels of fasting blood sugar and insulin than the rats who had received the normal diet.
In another study, human participants were given either a placebo or a supplement containing pinoresinol for eight weeks. The participants who took the pinoresinol supplement showed significantly improved blood sugar control, as well as improved lipid profiles, compared to those who took the placebo.
If you have diabetes or are at risk for developing diabetes, adding roasted sesame seeds to your diet may help to promote blood sugar control.
6. Boosts The Immune System
Sesame seeds are a good source of zinc, which is an important mineral for the immune system. Zinc helps the body produce more white blood cells, which are the cells that fight infection.
Sesame seeds also contain other essential immune-boosting nutrients, including selenium, copper, phytosterols, and lignans.
In addition, sesame seeds contain antioxidants that can help protect the body from damage caused by free radicals. Free radicals are harmful molecules that can contribute to the development of chronic diseases like cancer.
7. Promotes Hormonal Balance In Menopausal Women
As menopausal women approach the end of their reproductive years, they may experience a variety of symptoms due to declining levels of estrogen.
These symptoms can include hot flashes, night sweats, mood swings, and more. While there are many treatments available to help ease these symptoms, some women prefer to use natural methods.
One natural method that may help promote hormonal balance in menopausal women is roasted sesame seeds.
The lignans in sesame seeds can bind to estrogen receptors and help balance hormones.
In one study, postmenopausal women who took sesame seed lignan supplements for 12 weeks had significant improvements in their hot flashes and night sweats.
8. Supports Thyroid Health
When it comes to thyroid health, toasted sesame seeds are a powerhouse. They contain copper, which is essential for the production of thyroid hormones, and manganese, which helps regulate thyroid function. Sesame seeds are also a good source of zinc, selenium, and iron, all of which are important for maintaining a healthy thyroid.
Toasted Sesame Seeds Recipe Ideas
1. Sesame Seed Crusted Tofu
This recipe is a delicious, vegan version of the popular Japanese dish. The tofu is crusted with sesame seeds and fried until golden brown. Serve with rice and steamed vegetables for a complete meal.
2. Sesame Seed Hummus
This easy recipe is a great way to add some extra flavor to your hummus. Simply add toasted sesame seeds to your favorite hummus recipe. Serve with pita bread or crackers for dipping.
3. Sesame Seed Roasted vegetables
Roasting vegetables with sesame seeds adds a delicious nutty flavor. Try it with carrots, sweet potatoes, or Brussels sprouts. Simply toss roasted vegetables with roasted sesame seeds before serving.
Sesame Seed Dressing
This simple dressing is perfect for salads or as a dipping sauce. Combine equal parts tahini and soy sauce, then add water to thin as desired. Add garlic, ginger, and/or lime juice to taste.
4. Sesame Roasted Broccoli
Roasting brings out the natural sweetness of broccoli, and the addition of toasted sesame seeds adds a nutty flavor. This simple side dish is perfect for any vegan meal.
5. Spicy Sesame Noodles
These noodles are tossed in a fiery sauce made with chili oil, garlic, and ginger. Toasted sesame seeds add the perfect finishing touch. Serve as is or with steamed veggies on the side.
6. Thai Sesame Rice Bowl
A flavor-packed bowl that’s perfect for lunch or dinner. Cook rice according to package instructions, then top with sautéed veggies, baked tofu, and a homemade Thai peanut sauce. Sprinkle with toasted sesame seeds before serving.
7. Sesame Roasted Cauliflower
Cauliflower is taken to the next level with this recipe! First, the cauliflower is roasted in the oven with olive oil and garlic. Then, it’s tossed with a mix of toasted sesame seeds, chili flakes, and soy sauce before being served. So good!
8. Sesame Rice Balls
These bite-sized snacks are perfect for parties or as on-the-go snacks. Cooked rice is mixed with sesame seeds, chopped vegetables, and seasonings, then formed into small balls and fried until golden brown. Serve with soy sauce or dipping sauce of your choice.
9. Green Beans with Toasted Sesame Seeds
Green beans are a classic side dish, but they’re even better when they’re tossed with toasted sesame seeds. Serve this dish as a side, or add some cooked grains or tofu for a heartier meal.
10. Toasted Sesame Smoothie
Toasted sesame seeds have a nutty, slightly sweet flavor that pairs well with fruit in a smoothie. This recipe uses frozen mango and banana for a thick, creamy consistency, and orange juice for sweetness and brightness. You could also use fresh mango and banana, but you may need to add more liquid to the blender.
This smoothie is not limited to mango and banana, so play around with what you have.
There are many benefits of toasted sesame seeds, including their antioxidants and anti-inflammatory properties.
They are also a good source of fiber, minerals, and vitamins. Toasted sesame seeds can be used in a variety of recipes, including as a topping for salads or stir-fries or even in smoothies.
If you’re looking for a nutritious and versatile ingredient to add to your diet, give toasted sesame seeds a try!
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- Healthy Seeds To Eat
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