Vegan and flexitarian diets are lately gaining traction due to innovation in the plant-based industry as well as rising awareness of issues around animal agriculture. One of the reasons more and more people are reducing their intake of animal products is because the range of alternatives on offer is significantly larger — and more appealing — than it has ever been before. Aside from innovation, another fundamental reason behind the growth of the vegan food market is rising consumer awareness of the health consequences of eating animal products, as well as the ethical and environmental impact of animal agriculture.
Whilst protein is essential for our health, the biggest myth that surrounds this is that the only source comes from animal derived products. This couldn’t be further from the truth. Plant-based foods are also rich in protein and can completely cover the protein intake our body needs. Contrary to popular belief, plant-based food products can deliver the right amount of macro and micro-nutrients when a proper vegan diet regime is followed. Sesame seeds are pure vegan food. These white & black kernels contain high quality Protein which makes up 20% of the Seed with 4.7g of Protein per ounce. You can use it as a topping or a main ingredient for a variety of different Middle Eastern and Asian dishes. When purchasing sesame seeds, make sure to buy the whole, unhulled ones, as they are more nutritious and healthier.
Culinary Uses of Sesame Seeds for Vegans
Unlike the hulled variety, refined sesame seeds are whiter and shinier. Black sesame seeds have multiple uses. You can use them in organic buns, bread, and cereals. However, they are mostly used to enhance the appearance of curries and pastries. Roasted sesame seeds can give that extra crispiness and crunch to any desired dish.
People use them as a healthy garnish for casseroles, salads, dips, pasta, and Asian stir-fried dishes. Similarly, you can use them for baked goods such as croissants, buns, plain bread, savory crackers, biscuits, cookies, etc. You can include some whole or crushed sesame seeds in organic cereals, protein bars, granola bars, and brown rice pilafs.
Vegan sesame milk is yet another delightful treat for the nut-milk connoisseurs. The creamy non-dairy milk is an exquisite blend of untoasted sesame seeds, water, and flavored sweeteners. A glass-full serving boasts of delivering as much calcium as cow’s milk (30 percent of the recommended Non-dairy sesame milk for vegandaily value) as well as eight grams of protein (on-par with cow’s milk, too). Sesame milk also wins on the protein front compared to almond and oat milks, both of which typically have about 1 gram of protein per serving. The protein content per serving varies between 15g to 17gms, depending on the flavors involved.
Why Should Vegans Use Sesame Seeds?
Unlike chia and flaxseeds, people often underestimate sesame seeds in terms of its nutritional value and significance, especially for vegans. Just like other popular super foods, they are packed with numerous vitamins and minerals and tastes equally great. Sesame seeds are also rich in fiber, calcium, magnesium, copper, and iron. It also aids in digestion as it is rich in fiber.
Sesame seeds contain 48% fat and have equal amounts of poly and monounsaturated fats. The amount of saturated fat in sesame seeds is very low. They contain around 18% of protein. One tablespoon of sesame seeds contains about 55 calories. Sesame seeds are rich in phosphorus, vitamin E, vitamin B, potassium, iron, and zinc.
Vegans who avoid regular milk can use sesame seeds as it also contains calcium. Those who are on a vegan or vegetarian diet are often in search of better alternatives for meat, such as tofu. Sesame seeds can be used as an alternative for tofu, and each ounce of sesame seeds contains around 4.7 grams of protein.
Health Benefits of Plant-based diets:
Plant-based diets, including fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds, are a rich source of vegan nutrition. As vegan meals rely heavily on these healthy staples, they tend to be higher in vitamins, minerals, phytochemicals, and fibre. Healthy vegan diets are abundant with vitamins B1, C, and E, folic acid, magnesium, and iron while also being low in cholesterol and saturated fats. Sesame seeds with high protein, calcium & fiber content can upgrade your daily dose of nutrition and stack up against the vegan norms.
High blood pressure, a major risk factor for heart disease and stroke, is less common among vegans. Adding a handful of sesame seeds to your daily meals, you can fortify your metabolism with digestible chunks of fiber, protein & magnesium, and keep blood-sugar, digestion & blood pressure at the optimum levels.
Sesame seeds also have several calming properties that help to treat symptoms of stress and anxiety. It contains several minerals that aid in the production of serotonin. It is an important brain chemical that allows elevates mood, reduces symptoms of insomnia and other similar sleeping disorders.
Other major physical health benefits of sesame seeds are listed below:
- It strengthens weak muscle tissues
- It maintains good oral health
- It helps to prevent cancer
- It reduces cholesterol levels
However, health experts advise to use it in moderation; otherwise, it can cause an upset stomach as it is high in fiber. Also, they prefer organic sesame seeds over refined ones. HL Agro is one such exporter of natural and hulled sesame seeds and takes pride in providing its clients and consumers sesame seeds of premium quality worldwide. Here, sesame seeds are collected and packed under strict supervision under hygienic conditions and quality control. This guarantees freshness and nutrition to its growing clientele across the globe.