Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. Unhulled seeds have the outer, edible husk intact, while hulled seeds come without the husk. The hull gives the seeds a golden-brown hue. Hulled seeds have an off-white color but turn brown when roasted.
Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes, and arthritis. However, you may need to eat significant amounts — a small handful per day — to gain health benefits.
hree tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI). Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake.
Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.
Some studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides — which are risk factors for heart disease. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.
