White
In Middle Eastern cuisine, it is the key ingredient in tahini, a condiment used in the preparation of hummus and other dishes. In Chinese, Japanese and Korean cooking, the seeds are toasted and used as a garnish for stir-fries or in marinades.
White
White sesame seeds have a light, nutty-sweet taste and a crunchy texture.
Also Read: Black Sesame Seeds- Nutritional Benefits
What are white sesame seeds or safed til?
Sesame is believed to have originated in India. White sesame seeds are pear-shaped with a brownish-white colour. They have a mild aroma and a sweet, nutty taste.
Also known as gingelly and benne seeds, sesame is known as the "Queen of Oilseeds" since they do not get oxidised or go rancid easily.
In India, white sesame is used in many preparations, especially in the winter months. Makarsankranti is one such occasion where sesame seeds feature along with jaggery in sweet delicacies like gajak, chikki and laddu.
White sesame seeds vs black sesame seeds
White and black sesame are the same; they are seeds of a plant known as Sesamum indicum. White ones are hulled with their husks removed while black ones have the hulls intact.
While black sesame seeds may be more nutritious since the hull contains a lot of nutrients like calcium, white sesame seeds are creamier and milder.
White sesame seeds nutrition and calories
A 100 gram serving of white sesame seeds contains the following nutrients.
| NUTRIENTS | MEASURE (%DV) |
| Calorie | 573 |
| Fat | 64% |
| Carbohydrate | 8% |
| Protein | 36% |
| Dietary fibre | 43% |
| Calcium | 75% |
| Iron 81% | Folate 24% |
| Potassium 10% | Riboflavin 19% |
| Vitamin E 1% | Vitamin A 4% |
| Thiamin 66% | Vitamin B6 61% |
| Niacin 28% | Pantothenic acid 1% |
Sesame seeds oil-rich seeds and are also loaded with vitamins and minerals that benefit the body in many ways.
Packed with the goodness of iron, phosphorus, magnesium, calcium, zinc, manganese, copper, selenium and molybdenum, white sesame seeds also contain phytosterols, polyunsaturated fatty acids, tocopherols, and lignans like sesamin and sesamolin.
Sesame seeds are also high in protein,
Also Read: Sunflower Seeds - Nutritional Benefits
Let's look at some of the health benefits of white sesame seeds or safed til.
1. Good for heart health
While sesame is an oil-rich seed, it is effective in fighting high cholesterol and heart diseases. Sesame seeds contain phytosterols and lignans, compounds that lower bad cholesterol (LDL) levels.
White sesame is also rich in polyunsaturated and monounsaturated fatty acids that reduce the risk of heart diseases. Magnesium,
2. Prevents inflammation
White sesame seeds are rich in inflammation-fighting antioxidants or phenylpropanoid compounds, namely lignans. This antioxidant activity of sesame seeds helps in the prevention of many chronic and acute diseases like cancer, heart disease, cholesterol, hypertension, fatty liver, etc.
Sesamin in white sesame seeds may also lower the inflammatory pain seen in conditions like arthritis.
3. Balances hormones
Lignans in white sesame help reduce the risk of oestrogen-dependent diseases like endometriosis and breast cancer.
Sesamin in the seeds balances hormones, making it an ideal food for women even in their post-menopausal age.
4. Good for bone health
Til or white sesame may be good for bone health and could prevent osteoporosis risk. Since white sesame is hulled, it may contain lesser calcium, but it is rich in zinc, which also improves bone health.
5. Good for digestive health
The dietary fibre present in sesame seeds may be good for digestive health. These fibres add bulk to the stools, facilitating easy movement of stools from the colon.
Other health benefits:
- Could improve the fertility of men
- Helps manage diabetes
- Could combat anaemia
- May soothe stomach ulcers
- Good for mood disorders
- Good for skin health
- Improves hair health
- Protects liver
- Good source of B vitamins
White sesame seeds may cause allergies in some people. Sesame seed allergy is the 10th most common allergy. Sesame may also worsen symptoms of diverticulitis.
White sesame seeds recipes
White sesame seeds are mostly used as garnishes on top of burger buns, salads and stir-fries. However, they are also used as the main ingredient in many preparations such as gajak, tahini, laddu and chikki. Let's take a look at some of the healthy white sesame recipes.
Gajak recipe
- Dry roast one cup of white sesame seeds in a pan on low-medium flame till they become light golden brown.
- Spread them out on the plate once roasted well. Now in the same pan, add some sugar.
- Allow it to caramelise on a low medium flame.
- When the sugar has reached a good golden brown colour, add the sesame seeds to it and ghee.
- Add some cashew nuts and mix well. Add some cardamom powder.
- Grease the platform on or a plate for the Gajak mixture.
- Spread and even out the mixture using the backside of a small bowl.
- Then roll it using a rolling pin. Use a scale to separate the flattened mixture from the base platform.
- Cut the Gajak in the size and shape you want and serve.
Tahini recipe
- Roast sesame seeds on a low flame till they are slightly brown.
- Grind in a food processor till they become a crumbly powder.
- Add a few tablespoons of sesame oil or any neutral-tasting oil to make the consistency a little runnier.
Til ki chikki recipe
- Lightly toast a cup of white sesame seeds. Do not brown or burn them. Set aside.
- oast coconut slices. Set aside.
- Add ghee to a pan and add jaggery into it. It should melt into a treacle-like consistency. Add a teaspoon of sugar.
- To check, put a few drops into cold water. If it forms a hard ball, the syrup is ready.
- Add cardamom powder, peanuts, toasted coconut slices and sesame. Mix well. Spread the mixture.
- Cut with a knife and wait for it to cool down. Serve once the mixture is cooled.
References:
1. Pathak, N., Rai, A. K., Kumari, R., & Bhat, K. V. (2014). Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability. Pharmacognosy reviews, 8(16), 147–155. https://doi.org/10.4103/0973-7847.134249
2. Aslam, F., Iqbal, S., Nasir, M., Anjum, A. A., Swan, P., & Sweazea, K. (2017). Evaluation of White Sesame Seed Oil on Glucose Control and Biomarkers of Hepatic, Cardiac, and Renal Functions in Male Sprague-Dawley Rats with Chemically Induced Diabetes. Journal of medicinal food, 20(5), 448–457. https://doi.org/10.1089/jmf.2016.0065
3. Dar AA, Arumugam N. Lignans of sesame: purification methods, biological activities and biosynthesis--a review. Bioorg Chem. 2013 Oct;50:1-10. doi: 10.1016/j.bioorg.2013.06.009. Epub 2013 Jul 19. PMID: 23933354.
4. Peñalvo, J. L., Hopia, A., & Adlercreutz, H. (2006). Effect of sesamin on serum cholesterol and triglycerides levels in LDL receptor-deficient mice. European journal of nutrition, 45(8), 439–444. https://doi.org/10.1007/s00394-006-0617-8
5. Khadem Haghighian, M., Alipoor, B., Eftekhar Sadat, B., Malek Mahdavi, A., Moghaddam, A., & Vatankhah, A. M. (2014). Effects of sesame seed supplementation on lipid profile and oxidative stress biomarkers in patients with knee osteoarthritis. Health promotion perspectives, 4(1), 90–97. https://doi.org/10.5681/hpp.2014.012
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