Black sesame seeds have recently gained popularity on social media platforms due to their appealing color and nutty taste. There are claims circulating that black sesame seeds offer health benefits such as reducing blood sugar levels, lowering the risk of heart disease, and even reversing gray hair. But is black sesame really the new matcha, another trendy plant-based product with potential health benefits?
Black sesame seeds come in white, yellow, and black varieties and have been used in traditional Asian cuisine for centuries. They are a good source of protein and are valued for their high fat content, which makes them a popular choice for making sesame oil. Black sesame seeds contain higher levels of fat, protein, carbohydrates, vitamins, and minerals compared to white sesame seeds. However, they also contain anti-nutrients such as oxalic acid and phytic acid, which can bind to minerals and reduce their absorption in the body.
In terms of antioxidants, black sesame seeds contain higher levels of phenols and lignans compared to white sesame seeds. Studies have shown that sesamin, a type of lignan found in black sesame seeds, has antioxidant properties and potential health benefits such as lowering cholesterol and blood pressure.
A systematic review of six studies found that sesame consumption led to a decrease in BMI, blood pressure, and cholesterol levels. However, the quality of the evidence was deemed low, and no specific health recommendations could be made. One study specifically looked at the effects of black sesame seeds on blood pressure and found a significant decrease in systolic blood pressure in individuals with prehypertension.
There is currently no scientific evidence to support the claim that black sesame seeds can reverse gray hair. Additionally, it is important to note that sesame allergies affect a small percentage of the population and can range from mild to severe symptoms.
In conclusion, black sesame seeds offer a new ingredient option for cooking, but choosing between black and white sesame seeds is unlikely to have a significant impact on overall health. It is essential to maintain a balanced and varied diet to ensure optimal physical and mental health. While black sesame seeds may have some health benefits, they should not be relied upon as a sole solution for health issues.
This article was written by Evangeline Mantzioris, Program Director of Nutrition and Food Sciences at Adelaide University, and originally published on The Conversation under a Creative Commons license.
