Sesame Seeds: Keto-Friendly Superfood?

Sesame seeds are a popular ingredient in many cuisines, adding a nutty flavor and a pleasant crunch to dishes. But are they keto-friendly? With the ketogenic diet's focus on low-carb, high-fat foods, it's essential to examine the nutritional profile of sesame seeds to determine their compatibility with keto. Sesame seeds are relatively high in fat, providing a good amount of fiber, and offering various vitamins and minerals. However, they also contribute carbohydrates and net carbs, which are crucial considerations for keto dieters.

Sesame seeds are keto-friendly

Sesame seeds have a favourable macronutrient ratio and are rich in anti-inflammatory fats. They are a good source of healthy fats, as they are a nutrient-dense whole food. Sesame seeds are also a good source of vitamin E and several plant compounds.

The seeds are highly versatile and can be used in many dishes, from sprinkling on stir-fries to making sesame milk, and even sesame-based butter. They can be ground into flour, used in dips and sauces, or as a coating for chicken or fish.

However, it is important to be mindful of the net carb content of sesame seeds. A 100-gram serving contains approximately 23.45 grams of carbohydrates, resulting in 11.65 grams of net carbs. This is a significant amount for those on a keto diet, so portion sizes must be considered.

In conclusion, sesame seeds are keto-friendly, but only when consumed in moderation. They are a nutritious and tasty addition to a keto diet, offering a range of health benefits, but their net carb content means they should be enjoyed in limited quantities.

They have a favourable macronutrient ratio

Sesame seeds are keto-friendly as they have a favourable macronutrient ratio. They are an excellent source of healthy fats, being a nutrient-dense whole food. They are also rich in anti-inflammatory fats and are a good source of calcium, magnesium, iron, and vitamin B1.

Sesame seeds have a balanced macronutrient ratio that can fit into any keto meal plan. They are high in fat, with 14 grams per ounce, and contain a substantial amount of fibre per serving. They provide 7 grams of carbohydrates per ounce, 4 grams of which are net carbs after subtracting fibre. This net carb amount is quite low for the serving size.

The fat in sesame seeds is primarily omega-6 and monounsaturated fatty acids. Monounsaturated fats are considered beneficial as they help reduce the risk of cardiovascular disease, heart attack, and stroke. A variety of essential and non-essential fats is crucial to a keto diet, and sesame seeds can help with this due to their varied fat composition.

Sesame seeds are also a good source of protein, with 5 grams of protein per 30-gram serving. They have a high protein concentration, making them a great ingredient for bagels, salads, and sandwiches for those on a keto diet.

However, it is important to note that sesame seeds are high in net carbs, with 9.14 grams of net carbs per 100-gram serving. Therefore, it is recommended to limit your everyday net carb consumption to 20-30 grams to maintain ketosis.

They are rich in anti-inflammatory fats

Sesame seeds are rich in anti-inflammatory fats, specifically monounsaturated and polyunsaturated fats. These healthy fats may help to reduce the risk of heart disease and lower cholesterol levels.

Sesame seeds contain two types of plant compounds—lignans and phytosterols—that have cholesterol-lowering effects. Lignans are also a type of phytonutrient associated with promoting heart health.

In one study, people with high blood lipids consumed 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months. They experienced a 10% reduction in "bad" LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group.

The lignans in sesame seeds, such as sesamin, have antioxidant and anti-inflammatory properties. These properties may help to reduce oxidative stress and protect against heart disease.

Sesame seeds are also a good source of magnesium, which may help to lower blood pressure. In one study, people with high blood pressure who consumed 2.5 grams of powdered black sesame seeds daily for 1 month experienced a 6% decrease in systolic blood pressure compared to the placebo group.

The anti-inflammatory effects of sesame seeds may also help to reduce arthritis pain and improve mobility. In a 2-month study, people with knee arthritis who ate 5 tablespoons (40 grams) of sesame seed powder daily alongside drug therapy experienced a 63% decrease in knee pain compared to a 22% decrease for the group on drug therapy alone.

Overall, the anti-inflammatory fats and other compounds in sesame seeds may provide several health benefits, including improved heart health, reduced arthritis pain, and lower blood pressure.

They are an excellent source of healthy fats

Sesame seeds are an excellent source of healthy fats. They are a nutrient-dense whole food, packed with nutrients and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives. Eating whole foods lowers the risk of cancer, heart disease, and type 2 diabetes. Sesame seeds are a good source of clean fuel for the body to burn while in ketosis.

Sesame seeds contain a surplus of healthy fats, making them a nutrient-rich whole food with about 9.14 grams of net carbs and 26.04 grams of total carbs per 100 grams. They are also a good source of vitamin E and several plant compounds.

The fats in sesame seeds are mostly unsaturated, which is considered 'good' fat. They are also a good source of monounsaturated fat, with smaller amounts of polyunsaturated omega-6 fatty acids. Sesame seeds also contain lignans, a type of phytonutrient associated with promoting heart health.

The healthy fats in sesame seeds can help you meet your increased daily fat intake goals on keto. With 14 grams of fat per ounce, sesame seeds are a good option for those on a keto diet.

Sesame seeds are also a good source of vitamin E, antioxidants, and other nutrients. They offer a wide range of vitamins, minerals, fiber, protein, and phytochemicals.

They are high in net carbs

Sesame seeds are high in net carbs, with 9.14 grams of net carbs per 100 grams of serving. This means that if you're following a keto diet, you need to be mindful of your serving size. The recommended daily net carb allowance for keto is 20-30 grams, so a 100-gram serving of sesame seeds would contribute a significant amount to your daily carb quota.

To put this into perspective, according to the USDA, 100 grams of sesame seeds contain approximately 11.65 grams of net carbs. This is calculated by subtracting the dietary fiber content from the total carbohydrate amount. In this case, out of the 23.45 grams of carbohydrates, 11.8 grams are dietary fiber, resulting in a net carb count of 11.65 grams.

This net carb amount is considerable for a keto diet, as it approaches the recommended daily limit. For example, if your daily net carb goal is 20 grams, consuming 100 grams of sesame seeds would put you very close to that limit. Even a smaller amount, such as a tablespoon or a sprinkle on a dish, can add up quickly. Therefore, it's important to track your daily carb intake and be mindful of the hidden carbs in sesame seeds.

While sesame seeds offer various health benefits and are a good source of healthy fats, their high net carb content makes them challenging to include in a strict keto diet. Maintaining ketosis, the metabolic state where your body burns fat for fuel, requires restricting net carb intake. Sesame seeds' high net carb content can potentially disrupt this state, so they should be consumed in moderation on keto.

Frequently asked questions