Khaberni - Nutrition experts and specialists describe sesame as a superfood due to its many health benefits, emphasizing the need to avoid overconsumption.
The health and beauty magazine "Elle" states that sesame contains dietary fibers that enhance digestion, prolong the feeling of fullness, as well as plant proteins that support muscle building, enhance metabolism, and healthy fats that maintain stable blood sugar levels and prevent intense food cravings. Additionally, calcium contributes to strengthening bones, and iron enhances the body's oxygen supply. Lignans (secondary plant compounds) can also positively affect fat metabolism.
Sesame is also particularly suitable for people who suffer from stomach sensitivities.
Despite these numerous benefits, the magazine warns against excessive consumption of sesame due to its high caloric content, as 100 grams contain about 573 calories.
Regarding the appropriate amount, the magazine recommends adding one or two tablespoons of sesame seeds to the diet daily to benefit from their properties without consuming excessive calories, confirming that this amount is sufficient to take advantage of the dietary fibers, healthy fats, proteins, and minerals. For this purpose, a sesame salad with quinoa and avocado can be prepared to obtain a light dish rich in dietary fibers and healthy fats.
In addition to the high calories, the risks of overconsumption of sesame also include:
- Digestive issues: The high fiber content may cause bloating or diarrhea, especially in people who are allergic to sesame.
- Oxalates: Sesame contains oxalates, which may cause complications for those with kidney issues if consumed in large amounts.
It should be noted that sesame is one of the most common allergens; therefore, those allergic to it are advised to avoid it completely.
