8 Powerful Benefits of Sesame Seeds for Weight Loss: How These Tiny Seeds Can Help You Slim Down!

Sesame seeds, scientifically known as Sesamum indicum, have gained immense popularity on social media for their impressive health benefits for weight loss. 

Sesame seeds are small and oval. They can be white, black, or brown in colour, and each type has a different taste and nutrition profile. These seeds are obtained from the sesame plant and collected after being carefully dried to keep their nutrients intact. They are frequently used for cooking and baking purposes as well as to add texture to salads, etc., giving them both taste benefits and visual appeal.

Bioactive compounds are abundant in sesame seeds, making them a strong source of important nutrients for aiding in weight loss. They have lignans that can help burn fats and boost metabolism. Also, they are full of fibre, protein, and healthy fats, which all make you feel satisfied and help you eat fewer calories. Furthermore, the seeds are laden with an assortment of vitamins and minerals such as magnesium, calcium, and iron, which aid in maintaining a good health balance. 

In this blog post, we will discuss the 8 amazing benefits of sesame seeds for weight loss and the biological mechanism behind this process. We will also provide insights about black sesame for weight loss. Intrigued? Let’s get into the topic. 

Table Of Contents 

1. 8 Benefits Of Sesame Seeds For Weight Loss
2. How Does Sesame Seed Help In Weight Loss?
3. Black Til Or Black Sesame For Weight Loss
4. Dietitian’s Recommendation 
5. The Final Say 
6. FAQs
7. References 

8 Benefits Of Sesame Seeds For Weight Loss 

Sesame seeds are tiny, oil-rich seeds that are found inside the pods of the Sesamum indicum plant. They have been used in traditional medicine for a very long time. There exist two types of sesame seeds: unhulled and hulled.

Unhulled seeds retain their outer, edible husk, which gives them a golden-brown colour. Hulled seeds, on the other hand, have the husk removed, giving them an off-white appearance. When roasted, hulled seeds turn brown. Sesame seeds are not just a tasty addition to your meals, but they also pack a nutritional punch that can help with weight loss:

1. Healthy Fat Content 

• Sesame seeds contain healthy fats, especially monounsaturated and polyunsaturated fats. 
• These fats aid in controlling levels of glucose within one's bloodstream, thus lessening cravings and avoiding excessive eating.
• They also enhance the benefits of vitamins by optimising the absorption process, thereby improving metabolism and digestion.

2. Enhance Thyroid Hormone Function 

• Sesame seeds contain a unique compound called sesamin. 
• Studies suggest sesamin can activate brown adipose tissue (BAT), a type of fat responsible for burning calories to generate heat. 
• This process could be happening due to an increase in the production of thyroid hormones. These hormones control how fast your body burns energy and uses up calories, so higher levels might cause more calorie burning.

3. Better Appetite Control

• Sesame seeds are a natural source of healthy fats, particularly polyunsaturated fatty acids like linoleic acid. 
• These fats can influence appetite-regulating hormones like leptin and ghrelin. 
• Leptin signals ‘fullness’ to the brain, while ghrelin stimulates hunger. 
• Increased levels of polyunsaturated fats might promote leptin production and decrease ghrelin, contributing to appetite control and potentially reducing calorie intake.

4. Enrich With Phytosterols

• Sesame seeds are a valuable source of plant sterols, specifically beta-sitosterol. 
• These phytosterols share a similar structure to cholesterol, and within the digestive system, they compete for absorption sites in the small intestine. 
• This competition can lead to a decrease in the intestinal uptake of dietary cholesterol, potentially lowering LDL ("bad") cholesterol levels.

5. Fibre Support 

• Sesame seeds are rich in both soluble and insoluble fibre. 
• Soluble fibre creates a substance similar to gel in your gut, causing digestion and stomach emptying to happen more slowly. 
• This leads to increased feelings of fullness (satiety) and reduced calorie intake throughout the day.

6. Blood Sugar Regulation

• Sesame seeds have elements such as pinoresinol, which might assist in managing blood sugar by stopping the work of the digestive enzyme maltase.
• This enzyme breaks down maltose, a sugar found in some foods. 
• By inhibiting maltase, pinoresinol may help prevent blood sugar spikes, which can lead to increased cravings and overeating.

7. Low In Sodium 

• One way sesame seeds contribute to weight loss is through their low sodium content. 
• High sodium intake is linked to fluid retention, which can lead to bloating and mask weight loss progress. 
• By keeping sodium levels in check, sesame seeds can help reduce water weight and bloating, offering a more accurate reflection of fat loss. 
• This, in turn, can boost motivation and adherence to a weight loss plan.

8. Reduce Gut-Linked Inflammation 

• Sesame seeds have special components like lignans (sesamin and sesamolin) and polyunsaturated fatty acids that can fight inflammation. 
• These substances control inflammation pathways, stopping the creation of pro-inflammatory cytokines and decreasing oxidative tension in your gut. 
• Lessening gut-related swelling helps to boost intestine health and metabolic function, enabling better nutrient absorption and energy equilibrium. 
• This impact that reduces inflammation also helps keep a healthier gut microbiome, which is essential for managing weight and general metabolic conditions.

Also Read: Unveil The Health Secrets Of Sesame Seeds | ToneOpCare 

Does Sesame Seed Help With Weight Loss? 

Yes, it can be said that sesame seeds help in weight loss and are an integral part of a balanced diet. A review study suggested that sesame seed oil consumption has been related to having an effect on body weight and found to be helpful in reducing it significantly ( Dehkordi. et al., 2018). Sesame seeds have certain bioactive ingredients such as sesamin, omega-3 fatty acids, magnesium, and lignans. 

Dietary sesamin, the main lignan in sesame seeds, has been reported to influence the secretion and action of adipokines like adiponectin and leptin. High adiponectin levels promote fat oxidation and the right of glucose, while high leptin sensitivity prevents the sense of hunger or overeating (Majdalawieh et al., 2017). Sesamin is also found to affect cholesterol metabolism, decrease its absorption in the body, and induce faecal excretion.

Moreover, sesamol, present in sesame seeds, also improves weight loss by increasing the level of omega-3 fatty acids that stimulate the AMPK enzyme in adipose tissues. AMPK activation enhances mitochondrial number, and there is also improved fatty acid oxidation, which contributes to energy expenditure accompanied by reduced adiposity.

Magnesium, a comprehensible mineral constituent of sesame seeds, is fundamental to the proper function of insulin receptors and improves glycemic control. Like dong quai, sesame seeds, which are also rich sources of lignans, including sesamin and sesamolin, stimulate the PPAR-alpha (peroxisome proliferator activator receptor alpha) in the liver pathway. 

Besides being important for turning on fat loss mechanisms and decreasing fat storage, this pathway remains vital for lipid metabolism as it supports fat burning. Altogether, these components contribute to sesame seeds' usefulness and power in weight-reducing food plans and in boosting metabolic health.

Also Read: Men, Here are 7 White Sesame Seeds Benefits That Can Boost Your Potency And Wellness! 

Black Til Or Black Sesame For Weight Loss

Sesame seeds are grown in various varieties in different colours, including shades of black, brown, tan, grey, gold, and white. Black sesame seeds, also called ‘black til’, are a little different from white sesame seeds in their basic properties. Black sesame seeds are mainly produced in Asia; however, they are gaining more popularity around the globe due to their rich nutrient value.  It is unhulled and slightly bigger in size than white sesame seeds. The outer layer is much richer in nutrients, especially calcium and dietary fibre. They have a nutty flavour and are widely used for their crunchy texture. 

1. Nutritive Value of Black Sesame Seeds (5gm)

2. Black Til For Weight Loss Benefits 

Black sesame seeds are beneficial for weight loss for the following reasons:

Also Read: Know The Top 10 Benefits Of Sesame Seeds For Skin And Ways To Add It In Your Diet 

Dietitian’s Recommendation

As a nutritionist, I would advise to include sesame seeds in your diet to promote weight loss. You should have around 1-2 tbsp (5-10 g) of sesame seeds every day. These are good for you and can be easily added to your food. 

Put them on salads, yogurt or oatmeal, add them to any smoothie or use as topping for stir-fries and roasted veggies. You can also mix them into homemade granola or energy bars for a nutritious boost. 

Black sesame seeds have a nutlike flavor and crispy texture which will improve the taste of sweet or salty dishes thus making you full longer and reducing binge eating habits. In case you need the best quality GMO free unroasted organic sesame seed then ToneOp Care’s sesame seed - 100g is your perfect choice.

Dt. Aditi Upadhyay

The Final Say 

All in all, sesame seeds are a magnificent way to lose weight, considering their high nutritional content. These tiny crops are loaded with unsaturated fat, protein, roughage, vitamins and minerals that keep you full and reduce hunger. 

Furthermore, if we consider black sesame seeds with their higher quantities of fibre and antioxidants, they can be great for controlling weight gain. In addition to this, these seeds help digestion and provide the essential nutrients required for metabolic support. 

Moreover, good fats from sesame seeds regulate hormones that are responsible for both appetite and the storage of fats. When included in your meals, you will burn fats while maintaining healthy body conditions.

FAQs

1. Is it OK to eat sesame seeds every day? 

Yes, eating sesame seeds every day is okay as long as you are taking it in moderation. They are full of nutrients and good for your health.

2. Which seeds are good for weight loss? 

Chia seeds, flaxseeds, and black sesame seeds are great for weight loss because they are high in fibre, healthy fats, protein and antioxidants. 

3. Do sesame seeds shrink your waist? 

Sesame seeds would not shrink your waist all alone, but their excellent nutritional profile can help you to improve metabolism and support digestion which would  be an important factor of your weight loss journey. This can help with weight loss and a slimmer waist when paired with a healthy and well balanced diet and exercise.

References

• Black Sesame Seeds: Nutrition, Benefits, and More (healthline.com)
• FoodData Central (usda.gov)
• Whole sesame seed is as rich a source of mammalian lignan precursors as whole flaxseed - PubMed (nih.gov)
• Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability - PMC (nih.gov)
• Why sesame seeds are the perfect weight loss miracle: Here’s how they burn body fat | Health and Wellness News - The Indian Express
• 1-s2.0-S1756464618304687-ga1_lrg.jpg (859×1085) (els-cdn.com)
• 15 Health and Nutrition Benefits of Sesame Seeds (healthline.com)
• Sesame Seeds: Health Benefits, Safety Information, Nutrients per Serving, and More (webmd.com)
• Black VS White Sesame Seeds - Just How Different Are They ? - Foodiosity
• Black Sesame for Weight Loss: 6 Ways To Include These Tiny Seeds (slurrp.com)
• Properties and Benefits of Black Sesame Seeds - NatureWord

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