Sesame Seeds (Til): Why You Should Add Them to Your Winter Diet

As winter sets in, til or sesame seeds become a familiar part of many Indian diets. Often enjoyed in traditional winter foods, these tiny seeds are valued for their nutritional content. But what makes til worth including in your winter diet? From their nutritional profile to their potential role in supporting overall health, there is more to sesame seeds than their seasonal popularity. Let’s explore their health benefits, how to include them in your diet, and who should be cautious about eating them.

What Are Sesame Seeds (तिल)?

Sesame seeds are small, oil-rich seeds that come from the sesame plant. They are widely used in Indian cooking and are especially popular during winter in foods such as til laddoos, chikki and gajak.

If you have ever searched for sesame seeds in hindi, you may have come across the word til. Sesame seeds are available in different varieties, including white and black sesame seeds. Both offer nutritional value, although their flavour and composition may vary.

Sesame seeds can be enjoyed whole, roasted, ground into a paste or added to everyday dishes. Their nutritional content makes them a useful addition to a varied and balanced diet.

Nutritional Value of Sesame Seeds

Sesame seeds contain several nutrients that contribute to overall health. Their nutritional composition can vary depending on the variety and whether the seeds are hulled or unhulled.

Some of the nutrients and compounds found in sesame seeds include:

• Healthy fats: Sesame seeds contain unsaturated fats, which can be part of a balanced eating pattern.
• Protein: They provide plant-based protein that contributes to daily protein intake.
• Fibre: Sesame seeds contain dietary fibre, which supports digestive health.
• Calcium: Sesame seeds can contribute to calcium intake, particularly when the outer hull is retained.
• Magnesium: This mineral plays a role in several bodily functions, including muscle and nerve function.
• Iron: Sesame seeds provide some iron, which is needed for the production of haemoglobin.
• Antioxidant compounds: Sesame seeds contain compounds such as sesamin and sesamolin.

Although sesame seeds are nutrient-dense, they are also energy-rich. Enjoying them in suitable portions can help you benefit from their nutritional value as part of a balanced diet.

What Are the Health Benefits of Sesame Seeds?

Sesame seeds contain healthy fats, fibre, protein, minerals and plant compounds such as lignans. These nutrients may contribute to overall health when sesame seeds are included as part of a balanced diet. However, they are not a treatment for any medical condition.

May Support Heart Health and Healthy Cholesterol Levels

Sesame seeds contain unsaturated fats, lignans and plant sterols. These components have been studied for their potential role in supporting heart health and healthy cholesterol levels.

Replacing some sources of saturated fat with foods containing unsaturated fats can be part of a heart-friendly eating pattern. Sesame seeds may contribute to this pattern, but eating them alone cannot prevent or treat heart disease.

Provide Plant-Based Protein

Sesame seeds are a source of plant-based protein, which contributes to the body’s growth, repair and maintenance of tissues.

They can be included alongside other protein-rich foods such as pulses, beans, dairy products, eggs or other suitable alternatives. Using a variety of protein sources can help support a balanced diet.

Contain Antioxidant Compounds

Sesame seeds contain lignans such as sesamin and sesamolin, which have antioxidant properties. Antioxidants help protect cells from oxidative stress.

These compounds contribute to the nutritional value of sesame seeds. However, more research is needed to establish how eating sesame seeds affects specific health outcomes in people.

May Support Digestive Health

Sesame seeds provide dietary fibre, which contributes to digestive health and bowel regularity. Fibre helps add bulk to stools and can support regular bowel movements.

Including sesame seeds alongside other fibre-rich foods such as vegetables, fruits, whole grains and pulses can help support a balanced diet. If you are not used to eating fibre-rich foods, introduce them gradually and drink enough fluids.

Provide Minerals That Contribute to Bone Health

Sesame seeds contain minerals such as calcium, magnesium, manganese and zinc. These nutrients play roles in maintaining bones and supporting normal bodily functions.

Sesame seeds can contribute to your overall mineral intake, but they should not be considered a replacement for other calcium-rich foods or medical advice for bone-related conditions.

Contribute to Blood Pressure and Blood Sugar Management

Sesame seeds contain magnesium, fibre and unsaturated fats. These nutrients can form part of a balanced eating pattern that supports general health.

Some research has explored sesame products and their potential effects on blood pressure and blood sugar. However, the findings do not mean sesame seeds can treat hypertension or diabetes. If you have either condition, continue following your healthcare professional’s advice and prescribed treatment.

Offer a Range of Essential Micronutrients

Sesame seeds contain minerals including iron, copper, manganese, phosphorus and zinc. These nutrients support several functions in the body, including normal metabolism, red blood cell formation, nerve function and tissue maintenance.

The amount of each nutrient varies according to the type of sesame seed and how it is processed. Sesame seeds can contribute to nutrient intake, but a varied diet remains important.

What Are the Benefits of Black Sesame Seeds (Kala Til)?

Black sesame seeds, commonly known as kala til, are another variety of sesame seeds used in Indian cooking. They have a stronger, more pronounced flavour and are often included in traditional dishes.

Some people search for kala til ke fayde because black sesame seeds are associated with several nutritional benefits. Like white sesame seeds, they provide healthy fats, protein, fibre and minerals.

Black sesame seeds can:

• Contribute to your daily intake of minerals, including calcium and iron.
• Provide unsaturated fats as part of a balanced diet.
• Add flavour and texture to meals without requiring large quantities.
• Offer plant compounds that contribute to their nutritional profile.

Black sesame seeds are not necessarily better for everyone than white sesame seeds. Their nutritional value can vary based on the variety and how they are processed. Both can be included in a balanced diet according to your preferences and dietary needs.

Are Sesame Seeds a Good Source of Calcium?

Sesame seeds can contribute to your daily calcium intake. Calcium is important for maintaining bones and teeth and supporting normal muscle and nerve function.

The amount of calcium in sesame seeds can vary. Unhulled sesame seeds, which retain their outer layer, generally contain more calcium than hulled sesame seeds. However, the body’s ability to absorb calcium can also be affected by compounds naturally present in seeds.

If you are looking to increase your calcium intake, sesame seeds can be one option alongside other foods such as dairy products, calcium-fortified alternatives and selected green vegetables.

If you have concerns about your calcium intake or bone health, a healthcare professional or dietitian can help you understand your individual needs.

How Can You Include Sesame Seeds in Your Winter Diet?

Sesame seeds are versatile and can be added to a range of everyday foods. Here are a few ways to enjoy them:

• Add them to rotis or parathas: Sprinkle sesame seeds into the dough for extra flavour and texture.
• Use them in salads: Add a small amount of roasted sesame seeds to salads or vegetable bowls.
• Prepare sesame chutney: Ground sesame seeds can be used to make a flavourful chutney or dip.
• Include them in traditional winter foods: Til laddoos, chikki and gajak are popular seasonal options.
• Sprinkle them over cooked vegetables: Roasted sesame seeds can add a nutty flavour to everyday meals.

Sesame-based sweets often contain sugar or jaggery and may be energy-dense. If you are monitoring your blood sugar levels or overall energy intake, be mindful of portion sizes and how frequently you eat them.

For personalised guidance on including sesame seeds in your diet, you can Book a dietitian consultation.

What You Should Know Before Adding Sesame to Your Diet

Sesame seeds are a nutritious source of healthy fats, protein and essential minerals. However, sesame is also a recognised food allergen that may cause reactions in some people. If you have experienced symptoms after eating sesame or suspect an allergy, the Allergen f10 (Sesame Seed-Specific IgE) Blood Test may help assess your allergy risk. It measures IgE antibodies specific to sesame and should be interpreted alongside your symptoms and medical history by a healthcare professional.

Who Should Be Cautious About Eating Til?

Although sesame seeds can be a nutritious addition to many diets, they may not be suitable for everyone.

• People with a sesame allergy: If you have a confirmed sesame allergy, avoid sesame and sesame-containing foods as advised by your healthcare professional. If you suspect an allergy, seek medical advice before eating sesame again.
• People with digestive sensitivities: Sesame seeds contain fibre and can be difficult to tolerate in large amounts for some people. Start with small portions if you are not used to eating them.
• People managing blood sugar or energy intake: Sesame seeds themselves can be included in a balanced diet, but sesame-based sweets may contain added sugar and be energy-dense. Pay attention to portion sizes.
• People following a specific dietary plan: If you have a health condition that requires dietary changes, consult a healthcare professional or dietitian for individual guidance.

If you experience symptoms such as swelling of the lips or throat, difficulty breathing, or dizziness after eating sesame, seek emergency medical help. A severe allergic reaction can be life-threatening.

Making Sesame Seeds Part of a Healthier Winter

Sesame seeds (til) can be a nutritious addition to your winter diet, providing healthy fats, protein, fibre and essential minerals. Whether you prefer white or black sesame seeds, including them in a balanced and varied diet can help support your nutritional needs. However, if you have a known sesame allergy or experience symptoms after consuming sesame, seek medical advice before adding it to your diet. A dietitian consultation can help you understand your nutritional requirements, while a doctor consultation at home may be helpful if you have symptoms or other health concerns.

Maintaining a balanced diet and understanding your individual health needs are important for overall wellbeing during winter. If you have specific nutritional concerns or symptoms that require medical attention, professional guidance can help you make informed decisions. MAX@Home provides options such as a health checkup at home, home sample collection for relevant tests, and healthcare services at home for those who need healthcare support. Choosing the right approach depends on your health needs, symptoms and medical advice.

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