How is sesame (til) or sesame useful for diabetes patients?
Sesame(Til) contains Mono-Saturated Fatty Acids, which can reduce cholesterol from the body. Sesame is also very beneficial for heart-related diseases. Also, sesame is considered beneficial in controlling stress and diabetes along with bones. Sesame contains antioxidants that prevent cancer cells from growing. It can be effective in reducing the risk of lung cancer, stomach cancer, breast cancer. Apart from this, sesame also has many other benefits. Sesame contains nutrients like vitamin B6, minerals, calcium, magnesium, phosphorus, copper, zinc, and fiber, proving to be a panacea in many diseases.
Along with a healthy diet, such food is needed for a diabetic patient who can control blood sugar. In today’s time, many suggestions are given about diabetes diet. But with a healthy diet, the taste is also significant. There are many benefits of sesame oil along with sesame. Sesame seed not only controls blood sugar but also serves to provide the nutrition required for health. If the blood sugar is high repeatedly, then sesame seeds should be added to the daily diet.
Benefits of eating sesame
- Sesame contains zinc, calcium, and phosphorus, due to which its consumption strengthens the bones.
- Digestion can also be improved by consuming sesame which is due to the fiber present in it.
- It is also considered beneficial in relieving constipation.
- Sesame can be effective in removing swelling of the body.
- It contains a high amount of copper, which is considered beneficial for joints, bones, and muscles.
- It can relieve the pain of arthritis.
- Copper present in sesame is considered beneficial in improving blood circulation.
- Consuming sesame can be beneficial in removing mouth bacteria.
- Antioxidants present in sesame may reduce the risk of cancer.
- Sesame contains a good amount of magnesium which can be beneficial in making insulin along with relieving diabetes.
- Some ingredients and vitamins are found in sesame which can help reduce stress and depression.
Diabetes is a health condition characterized by erratic levels of blood sugar in the body. It occurs when either the body produces little or no insulin hormone or cannot process the blood sugar effectively. While the first condition is Type 1 diabetes, the second condition is Type 2 diabetes. Patients with diabetes need to be very careful of what they include in their everyday meals, as anything too sugary or too high in calories can lead to a spike in the levels of blood sugar or hyperglycemia, resulting in symptoms like fatigue or feelings of tiredness and other health implications. Diabetes patients are often advised to eat only healthy food and, more often, to prevent sudden spikes or dips in their blood levels, and white sesame is one winter food that may help people with diabetes during winters.
Sesame seeds, or til, are tiny white seeds included in several wintersweet preparations, including til ke laddoo and gajak. This is because sesame seeds are said to have a warming effect on the body and may protect it from chilly weather. Other than that, sesame seeds are a source of energy as well. The winter chill may make you feel fatigued more often, and consuming sesame seeds in your meals may remedy that by giving the body a boost of energy. But did you know that eating sesame seeds may also help you regulate blood sugar levels during the winters? Let’s see how!
(Also Read: Why Sesame Is An Incredible Ingredient To Use In Different Cuisines)
Sesame Seeds To Remedy Symptoms Of Type 2 Diabetes
Sesame seeds are rich in protein and fiber, both of which are satiating nutrients, which keep hunger pangs at bay. A 100 gm portion of white sesame seeds contains 12 gm of fiber and 18 gm of protein (as per the USDA data), which means consuming these seeds may ensure a slow release of glucose in the blood, thus preventing any spikes in blood sugar. Sesame seeds are also rich in magnesium – 100 gm portion contains 351 mg magnesium (as per the USDA data). Several diabetes patients tend to have a magnesium deficiency in their body, as higher blood glucose levels lead to frequent urination. The mineral is often passed out from the body in urine.
(Also Read: 5 Best Diabetic Dessert Recipes | Easy Diabetic Dessert Recipes)
A magnesium deficiency may lead to problems during the winter as it may prevent proper blood circulation. Additionally, sesame seeds have been known to reduce blood sugar levels. A 2011 study published in the journal Clinical Nutrition showed that people who consumed sesame oil had the greatest reduction in blood sugar levels over the course of 60 days of observation. Moreover, sesame seeds also contain good amounts of poly and monounsaturated fats. The former has been linked with a slower progression of Type 2 diabetes in patients. This is why sesame seeds make for ideal diabetic-friendly snacks during winters.
Add roasted sesame seeds to your salads and vegetarian or meat preparations, or simply munch on them between meals to keep your blood sugar levels under check.
Sesame (/ˈsɛzəmiː/ or /ˈsɛsəmiː/; Sesamum indicum) is a flowering plant in the genus Sesamum, also called benne. Numerous wild relatives occur in Africa and a smaller number in India. It is widely naturalized in tropical regions worldwide and is cultivated for its edible seeds, which grow in pods. World production in 2018 was 6 million tonnes, with Sudan, Myanmar, and India as the largest producers.
Sesame seed is one of the oldest oilseed crops known, domesticated well over 3000 years ago. Sesamum has many other species, most being wild and native to sub-Saharan Africa. S. indicum, the cultivated type, originated in India and is tolerant to drought-like conditions, growing where other crops fail. Sesame has one of the highest oil contents of any seed. With a rich, nutty flavor, it is a common ingredient in cuisines across the world. Like other seeds and foods, it can trigger allergic reactions in some people.
Etymology
The word “sesame” is from Latin sesamum and Greek sēsamon; which in turn are derived from ancient Semitic languages, e.g., Akkadian šamaššamu. From these roots, words with the generalized meaning “oil, liquid fat” were derived.
Origins and history
Sesame seed is considered to be the oldest oilseed crop known to humanity. The genus has many species, and most are wild. Most wild species of the genus Sesamum are native to sub-Saharan Africa. S. indicum, the cultivated type, originated in India.
Archaeological remnants suggest sesame was first domesticated in the Indian subcontinent dating to 5500 years ago. Charred remains of sesame recovered from archeological excavations have been dated to 3500-3050 BC. Fuller claims trading of sesame between Mesopotamia and the Indian subcontinent occurred by 2000 BC. It is possible that the Indus Valley Civilization exported sesame oil to Mesopotamia, where it was known as ilu in Sumerian and ellu in Akkadian.
Some reports claim sesame was cultivated in Egypt during the Ptolemaic period, while others suggest the New Kingdom. Egyptians called it seems, and it is included in the list of medicinal drugs in the scrolls of the Ebers Papyrus dated to be over 3600 years old. Excavations of King Tutankhamen uncovered baskets of sesame among other grave goods, suggesting that sesame was present in Egypt by 1350 BC. Archeological reports indicate that sesame was grown and pressed to extract oil at least 2750 years ago in the empire of Urartu. Others believe it may have originated in Ethiopia.
The historic origin of sesame was favored by its ability to grow in areas that do not support the growth of other crops. It is also a robust crop that needs little farming support—it grows in drought conditions, in high heat, with residual moisture in soil after monsoons are gone or even when rains fail or when rains are excessive. It was a crop that could be grown by subsistence farmers at the edge of deserts, where no other crops grow. Sesame has been called a survivor crop.
Image and details Seasame
Flower of S. Indicum
Sesame seed capsule
Sesame is an annual plant growing 50 to 100 cm (1.6 to 3.3 ft) tall, with opposite leaves 4 to 14 cm (1.6 to 5.5 in) long with an entire margin; they are broad lanceolate, to 5 cm (2 in) broad, at the base of the plant, narrowing to just 1 cm (0.4 in) broad on the flowering stem. The flowers are tubular, 3 to 5 cm (1.2 to 2.0 in) long, with a four-lobed mouth. The flowers may vary in color, with some being white, blue, or purple. Sesame seeds occur in many colors depending on the cultivar. The most-traded variety of sesame is off-white colored. Other common colors are buff, tan, gold, brown, reddish, gray, and black. The color is the same for the hull and the fruit.
Sesame Eleusine coracana (L.) Gaertn. from the Seikei Zusetsu agriculture encyclopedia
Sesame fruit is a capsule, normally pubescent, rectangular in section, and typically grooved with a short, triangular beak. The length of the fruit capsule varies from 2 to 8 cm, its width varies between 0.5 and 2.0 cm, and the number of loculi varies from four to 12. The fruit naturally splits open (dehisces) to release the seeds by splitting along the septa from top to bottom or using two apical pores, depending on the varietal cultivar. The degree of dehiscence is important in breeding for mechanized harvesting, as is the insertion height of the first capsule.[citation needed]
Sesame seeds are small. Their sizes vary with the thousands of varieties known. Typically, the seeds are about 3 to 4 mm long by 2 mm wide and 1 mm thick. The seeds are ovate, slightly flattened, and somewhat thinner at the eye of the seed (hilum) than at the opposite end. The mass of 100 seeds is 0.203 g. The seed coat (testa) may be smooth or ribbed.
Cultivation
Sesame varieties have adapted to many soil types. The high-yielding crops thrive best on well-drained, fertile soils of medium texture and neutral pH. However, these have a low tolerance for soils with high salt and water-logged conditions. Commercial sesame crops require 90 to 120 frost-free days. Warm conditions above 23 °C (73 °F) favor growth and yields. While sesame crops can grow in poor soils, the best yields come from properly fertilized farms.
Initiation of flowering is sensitive to photoperiod and sesame variety. The photoperiod also affects the oil content in sesame seed; increased photoperiod increases oil content. The oil content of the seed is inversely proportional to its protein content.
Sesame is drought-tolerant, in part due to its extensive root system. However, it requires adequate moisture for germination and early growth. While the crop survives drought and the presence of excess water, the yields are significantly lower in either condition. Moisture levels before planting and flowering impact yield the most.
Most commercial cultivars of sesame are intolerant of water-logging. Rainfall late in the season prolongs growth and increases loss to dehiscence when the seedpod shatters, scattering the seed. Wind can also cause shattering at harvest.
Processing
Sesame seeds are protected by a capsule that bursts when the seeds are ripe. The time of this bursting, or “dehiscence,” tends to vary, so farmers cut plants by hand and place them together in an upright position to continue ripening until all the capsules have opened. The discovery of an indehiscent mutant (analogous to nonshattering domestic grains) by Langham in 1943 began developing a high-yielding, dehiscence-resistant variety. Although researchers have made significant progress in sesame breeding, harvest losses due to early dehiscence continue to limit domestic US production.
Since sesame is a small, flat seed, it is difficult to dry it after harvest because the small seed makes the movement of air around the seed difficult. Therefore, the seeds need to be harvested as dry as possible and stored at 6% moisture or less. If the seed is too moist, it can quickly heat up and become rancid.
After harvesting, the seeds are usually cleaned and hulled. Once the seeds have been hulled in some countries, they are passed through an electronic color-sorting machine that rejects any discolored seeds to ensure perfect color because sesame seeds with consistent appearance are perceived to be of better quality by consumers and sell for a higher price.
Immature or off-sized seeds are removed and used for sesame oil production.
Production and trade
| Sesame seed production – 2018 | |
|---|---|
| Country | Production (tonnes) |
 |
981,000 |
 |
768,858 |
 |
746,000 |
 |
572,761 |
 |
431,500 |
| World | 6,015,573 |
| Source: FAOSTAT of the United Nations | |
In 2018, the world production of sesame seeds was 6 million tonnes, led by Sudan, Myanmar, and India (table).
The white and other lighter-colored sesame seeds are common in Europe, the Americas, West Asia, and the Indian subcontinent. The black and darker-colored sesame seeds are mostly produced in China and Southeast Asia.
In the United States, most sesame is raised by farmers under contract to Seseco, which also supplies proprietary seed.
Trade
Japan is the world’s largest sesame importer. Sesame oil, particularly from roasted seed, is an important component of Japanese cooking and traditionally the principal use of the seed. China is the second-largest importer of sesame, mostly oil-grade. China exports lower-priced food-grade sesame seeds, particularly to Southeast Asia. Other major importers are the United States, Canada, the Netherlands, Turkey, and France.
Sesame seed is a high-value cash crop. Prices have ranged between US$800 and $1700 per metric ton between 2008 and 2010.
Sesame exports sell across a wide price range. Quality perception, particularly how the seed looks, is a major pricing factor. Most importers who supply ingredient distributors and oil processors only want to purchase scientifically treated, properly cleaned, washed, dried, color-sorted, size-graded, and impurity-free seeds with a guaranteed minimum oil content (not less than 40%) packed according to international standards. Seeds that do not meet these quality standards are considered unfit for export and are consumed locally. In 2008, by volume, premium prices, and quality, the largest exporter was India, followed by Ethiopia and Myanmar.
Nutritional information
| Nutritional value per 100 grams | |
|---|---|
| Energy | 573 kcal (2,400 kJ) |
|
23.4
|
|
| Sugars | 0.3 |
| Dietary fiber | 11.8 |
|
49.7
|
|
| Saturated | 7.0 |
| Monounsaturated | 18.8 |
| Polyunsaturated | 21.8 |
|
17.7
|
|
| Vitamins | Quantity%DV† |
| Vitamin A | 9 IU |
| Thiamine (B1) |
69%
0.79 mg |
| Riboflavin (B2) |
21%
0.25 mg |
| Niacin (B3) |
30%
4.52 mg |
| Vitamin B6 |
61%
0.79 mg |
| Folate (B9) |
24%
97 μg |
| Vitamin C |
0%
0 mg |
| Vitamin E |
2%
0.25 mg |
| Minerals | Quantity%DV† |
| Calcium |
98%
975 mg |
| Iron |
112%
14.6 mg |
| Magnesium |
99%
351 mg |
| Phosphorus |
90%
629 mg |
| Potassium |
10%
468 mg |
| Sodium |
1%
11 mg |
| Zinc |
82%
7.8 mg |
| Other constituents | Quantity |
| Water | 4.7 g |
|
|
|
|
|
| †Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central |
|
In a 100 g (3.5 oz) amount, dried whole sesame seeds provide 573 calories and comprise 5% water, 23% carbohydrates (including 12% dietary fiber), 50% fat, and 18% protein. Whole sesame seeds are rich (20% or more of the Daily Value) in several B vitamins and dietary minerals, especially iron, magnesium, calcium, phosphorus, and zinc.
The byproduct that remains after oil extraction from sesame seeds, also called sesame oil meal, is rich in protein (35-50%) and is used as feed for poultry and livestock.
As many seeds do, whole sesame seeds contain a significant amount of phytic acid, which is considered an antinutrient in that it binds to certain nutritional elements consumed at the same time, especially minerals. It prevents their absorption by carrying them along as they pass through the small intestine. Heating and cooking reduce the amount of acid in the seeds.
Health effects
A meta-analysis showed that sesame consumption produced small reductions in both systolic and diastolic blood pressure. Sesame oil studies reported a reduction of oxidative stress markers and lipid peroxidation.
Chemical composition
Sesame seeds contain the lignans sesamolin, sesamin, pinoresinol, and lariciresinol.
Contamination
Contamination by Salmonella, E.coli, pesticides or other pathogens may occur in large batches of sesame seeds, such as in September 2020 when high levels of a common industrial compound, ethylene oxide, were found in a 250-tonne shipment of sesame seeds from India. After detection in Belgium, recalls for dozens of products and stores were issued across the European Union, totaling some 50 countries. Products with an organic certification were also affected by the contamination. Regular governmental food inspection for sesame contamination, as for Salmonella and E. coli in tahini, hummus, or seeds, has found that poor hygiene practices during processing are common sources and routes of contamination.
Culinary
 |
This section needs additional citations for verification. (February 2021)
|
Sesame seeds are a rich source of oil.
Sesame seed is a common ingredient in various cuisines. It is used whole in cooking for its rich, nutty flavor. Sesame seeds are sometimes added to bread, including bagels and the tops of hamburger buns. They may be baked into crackers, often in the form of sticks. In Sicily and France, the seeds are eaten on bread (ficelle sésame, sesame thread). In Greece, the seeds are also used in cakes.
Fast-food restaurants use buns with tops sprinkled with sesame seeds. About 75% of Mexico’s sesame crop is purchased by McDonald’s for use in their sesame seed buns worldwide.
In Asia, sesame seeds are sprinkled onto some sushi-style foods. In Japan, whole seeds are found in many salads and baked snacks, and tan and black sesame seed varieties are roasted and used to make the flavoring gomashio. East Asian cuisines, such as Chinese cuisine, use sesame seeds and oil in some dishes, such as dim sum, sesame seed balls (Cantonese: jin deui), and the Vietnamese bánh rán. Sesame flavor (through oil and roasted or raw seeds) is also prevalent in Korean cuisine and marinate meat and vegetables. Chefs in tempura restaurants blend sesame and cottonseed oil for deep-frying.
Sesame, or simsim as it is known in East Africa, is used in African cuisine. In Togo, the seeds are a main soup ingredient, and in the Democratic Republic of the Congo and the north of Angola, wangila is a dish of ground sesame, often served with smoked fish or lobster.
Sesame seeds and oil are used extensively in India. In most parts of the country, sesame seeds mixed with heated jaggery, sugar, or palm sugar are made into balls and bars similar to peanut brittle or nut clusters and eaten as snacks. In Manipur, black sesame is used in the preparation of chikki and cold-pressed oil. In Assam, black sesame seeds are used to make til pitha and tilor large (sesame seed balls) and used with meat to cook til mangko during Bihu. In Punjab and Tamil Nadu, a sweet ball called pinni in Urdu and ell urundai in Tamil, ellunda in Malayalam, yellunde/chigali (sesame ball, usually in jaggery), is made of its seeds mixed with sugar. It is eaten in various forms during the festival of Makar Sankranti.
Sesame oil is used extensively in the cuisine of Tamil Nadu. Milagai podi, a ground powder made of sesame and dry chili, enhances flavor and is consumed along with other traditional foods such as idli. In Tamil Nadu and Andhra Pradesh, sesame oil is used as a preservative to temper the heat of their spicy foods, pickles, and condiments.
Sesame seed cookies and wafers, both sweet and savory, are popular in Charleston, South Carolina. Sesame seeds, also called benne, are believed to have been brought into 17th-century colonial America by West African slaves. The entirety of the sesame plant was used extensively in West African cuisine. The seeds were commonly used as a thickener in soups and puddings or roasted and infused in water to produce a coffee-like drink. Sesame oil made from the seeds could be used as a substitute for butter, finding use as a shortening for making cakes. Moreover, the leaves on mature plants, rich in mucilage, can be used as a laxative and a treatment for dysentery and cholera. After arriving in North America, the plant was grown by slaves to serve as a subsistence staple as a nutritional supplement to their weekly rations. Since then, they have become part of various American cuisines.
In Caribbean cuisine, sugar and white sesame seeds are combined into a bar resembling peanut brittle and sold in stores and street corners.
Sesame is a popular and essential ingredient in many Middle Eastern cuisines. Sesame seeds are made into a paste called tahini (used in various ways, including hummus bi tahini) and the Middle Eastern confection halvah. Ground and processed, the seed is also used in sweet confections. Sesame is also a common component of the Levantine spice mixture za’atar, popular throughout the Middle East.
In South Asian, Middle Eastern, and East Asian cuisines, popular confectionery is made from sesame mixed with honey or syrup and roasted into a sesame candy. In Japanese cuisine, Goma-dofu is made from sesame paste and starch.
Mexican cuisine refers to sesame seeds as ajonjolí. It is mainly used as a sauce additive, such as mole or adobo. It is often used to sprinkle over artisan bread and baked in the traditional form to coat the smooth dough, especially on whole-wheat flatbreads or artisan nutrition bars, such as alegrías.
In Sicilian cuisine, what are commonly called “Italian sesame seed cookies” are known as giuggiuleni. A giuggiulena usually refers to a cookie, while a giurgiulena usually refers to a nougat-like candy, often made as a Christmas food. Both are alternative spellings for “sesame seed” in the Sicilian language.
Sesame oil is sometimes used as a cooking oil in different parts of the world, though different forms have different characteristics for high-temperature frying. The “toasted” form of the oil (as distinguished from the “cold-pressed” form) has a distinctive pleasant aroma and taste and is used as a table condiment in some regions, especially in East Asia. Toasted sesame oil is also added to flavor soups and other hot dishes, usually just before serving, to avoid dissipating the volatile scents of the food too rapidly.
Gallery
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Magnified image of white sesame seeds
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Sesame seeds are commonly added to baked goods and creative confectionery.
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Rolled Khao phan with black sesame seeds
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Sesame seed breadsticks
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Sesame sweet cake
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Sesame seed ball confection
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Til-Patti – a sesame brittle-type confection from India
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Simit, koulouri, or gevrek, a ring-shaped bread coated with sesame seeds
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Allergy
Sesame can trigger the same allergic reactions, including anaphylaxis, as seen with other food allergens. Sesame oil can also be an allergen source of allergy-triggering proteins. Prevalence is higher in people who have allergic reactions to other foods. Cross-reactivity exists between sesame allergens and those of several other nuts or seeds, particularly peanuts. As little as two sesame seeds, or one mg of sesame protein, may trigger allergic reactions in sesame-allergic individuals. The onset of the symptoms may occur within 20 minutes after ingestion of a sesame seed product. In addition to products derived from sesame, such as tahini and sesame oil, persons with sesame allergies are encouraged to avoid processed foods, including baked goods, tempeh, and generic “vegetable oil.” In addition to food sources, individuals allergic to sesame have been warned that a variety of non-food sources may also trigger a reaction to sesame, including adhesive bandages, cosmetics, hair-care products, perfumes, soaps and sunscreens, drugs, some fungicides and insecticides, lubricants, ointments, and topical oils, and pet food.
According to allergy experts, “standard skin and blood testing for food allergies [does not] predict whether a child has true sesame allergy.” A food challenge under the direction of a physician may be required to diagnose a sesame allergy properly.
Prevalence and labeling regulations
The prevalence of sesame allergy varies per geographic regions, such as the North American population having a prevalence of about 0.1%. In the United States, sesame is the ninth most common allergen, possibly affecting 1.5 million individuals. Although the US Food and Drug Administration issued a request for information to consider package labeling for sesame, there was no change to identify sesame ingredients on US food labels as of November 2019. One year later, the decision was drafted that food manufacturers voluntarily disclose when powdered sesame seeds are used as a previously unspecified spice or flavor, the label is changed to “spice (sesame)” or “flavor (sesame).” The FDA has stated they will begin to work on the final labeling guidelines in 2021.
Canada issued regulations to require food product labels to state the presence of sesame as an ingredient. Sesame protein is one of the three most common allergens in Israel. In the European Union, identifying the presence of sesame either as an ingredient or an unintended contaminant in packaged food is compulsory. The regulation (EC) 1169/2011 on food labeling lists 14 allergens, including sesame, in packaged food must be clearly indicated on the label as part of the list of ingredients, using distinctive typography (such as bold type or capital letters).
In literature
In myths, the capsule’s opening releases the treasure of sesame seeds, as applied in the story of “Ali Baba and the Forty Thieves” when the phrase “Open Sesame” magically opens a sealed cave. Upon ripening, sesame pods split, releasing pop and possibly indicating the origin of this phrase.
Sesame seeds are used conceptually in Hindi literature, in the proverbs “til dharnay ki jagah na hona,” meaning a place so crowded that no room remains for a single seed of sesame, and “in tilon Mein teil nahee,” referring to a person who appears to be useful, but is selfish when the time for need comes, literally meaning “no oil (is left) in this sesame.”
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