Are black sesame seeds “the new matcha”? What science says about trendy food

Despite big promises of black sesame’s benefits, the science surrounding this viral food is still unclear.

Black sesame is the latest plant product to go viralwith its attractive color and nutty flavor.

Social media is full of claims that these dark sesame seeds are better for health than white ones. They say they are more effective in reducing blood sugar levels, reducing the risk of heart disease, and even fighting gray hair.

But is black sesame really “the new matcha”? You must remember that this green tea was herbal with potential health benefits.

What is black sesame? What does it contain?

Sesame seeds grow in white, yellow and black varieties. They have been used for centuries in traditional Asian cuisine.

Today, they are used in both savory and sweet dishes and are a good source of protein. Due to sesame’s high fat content (about 50% to 64%, see table below), it is also valued for its oil.

But there are differences between black and white sesame in some important nutrients.

Black sesame features higher levels of fatprotein and carbohydrates, but it is also more energetic (kilojoules). Vitamin and mineral levels are also generally higher in black sesame.

Sesame seeds are clearly highly nutritious products, but the nutrient amounts in the table are for 100 grams, which corresponds to about two-thirds of a metric cup. Most of us would have difficulty consuming this amount daily.

Typically, sesame seeds are eaten as a garnish in stir-fries, curries and breads. In some cultures, they are more widely used as a main ingredient in processed foods that also contain sugar and fat – such as halva, cookies, tahini paste and sesame bars.

Sesame seeds also contain antinutrients. They are natural compounds, such as oxalic acid and phytic acid. They bind to minerals (iron, calcium and zinc) and reduce the amount that the body can absorb and use.

For most of us, consuming foods that contain oxalate and phytic acid in normal amounts is not a concern. But, if you have a known disabilityincreasing your intake of sesame seeds is not a good idea. If this is your case, it’s worth talking to a nutritionist.

What about antioxidants?

Free radicals are formed naturally as a byproduct of all of our usual bodily processes, such as breathing and moving, as well as exposure to ultraviolet (UV) light, smoke, air pollutants and industrial chemicals. They can damage our proteinscell membranes and DNA.

Sesame seeds contain antioxidants, chemical substances that neutralize these free radicals, preventing them from causing damage.

One found higher levels of phenols (a type of antioxidant) in black sesame seeds compared to white ones.

Black sesame also contains higher levels of lignans, an important group of phenols, than white sesame.

in cells and animals they analyzed sesamin, the main type of lignan. These studies demonstrate its antioxidant properties, as well as its cholesterol-lowering effectsblood pressure and combating tumors.

But higher antioxidant levels don’t always automatically translate into proven health benefits.

Is black sesame healthy?

BMI, blood pressure and cholesterol

A systematic study, which included the results of six studies with a total of 465 participants, investigated the health benefits of sesame. This included any type of sesame, whether in seed, oil or capsule form.

The authors reported a statistically significant decrease in BMI (body mass index), blood pressure and cholesterol. Sesame doses ranged from 0.06 to 35 g/day for four to eight weeks. However, not all of these studies compared sesame to a placebo, some were double-blind (when neither participants nor researchers know who is receiving a particular treatment or placebo), and in some of the studies included, medications were still being used.

Due to this, the authors stated that the evidence was of low quality and therefore, they could not make any health recommendations.

Only one study in the review looked specifically at black sesame seed. This study evaluated the effect of taking 2.52 g per day in capsules, compared with a placebo, for four weeks. The study showed a drop in systolic blood pressure (the top number in a blood pressure reading) from about 129 mmHg (a measurement of blood pressure) to about 121 mmHg in people with prehypertension (blood pressure slightly above normal).

Gray hair

It is not possible to find any scientific study that has analyzed the relationship between black sesame seeds and hair color.

Likewise, there is no current evidence that any specific food or supplement can reverse the appearance of gray hair.

Are there any risks?

Yes, about 0.1% to 0.9% of the world’s population has sesame allergya rate that appears to be increasing.

As with all food allergies, symptoms can range from mild to severe. An anaphylactic reaction requires emergency medical care.

So what should I do?

The rise in popularity of black sesame represents a new ingredient that you can use in your recipes. If you don’t like it, white sesame seeds are also an option.

Considering the small amounts we normally consume, the difference to your health will not be significant whether you prefer black or white sesame seeds.

And as for the promise that black sesame will reverse gray hair, don’t count on it.

Eating a broad and varied diet is the best way to ensure you get all the nutrients you need for optimal physical and mental health.