Hulled sesame seeds are low in oxalate. Sesame seeds are available in various forms, such as whole, dried, hulled, and toasted. The different types have differing oxalate levels.
Whole dried sesame seeds have a high oxalate level. Hulled sesame seeds and toasted sesame seeds contain lower oxalate levels. Hulled seeds tend to have a lower oxalate concentration, making them a better choice for those on an oxalate-restricted diet.
Comparison Table: Oxalate in Sesame Seeds
The information in this blog has been taken from the OHF database. To find this information, go to the Resource Library.
Item | Average Oxalate (mg) per 100 g | Serving Size | Serving (g) | Calc Oxalate per serving | Oxalate level |
Seeds, Sesame, whole dried, hulled | 146 | 1 tsp | 3 | 4 | Low |
Seeds, Sesame, whole dried | 3800 | 1 tsp | 3 | 114 | High |
Seeds, Sesame, toasted | 216 | 1 tsp | 3 | 6 | Low |
Nutritional Benefits and Health Implications
The benefits of sesame seeds extend beyond their nutritional value. They are a source of protein, oleic acids, and various trace minerals such as copper and manganese.
Benefits may include improved heart health, blood sugar control, and antioxidant properties. For instance, sesame seeds are known for their high calcium. This calcium is good for bones.
Sesame allergies are among the major food allergens. Be aware of any allergic reactions.
Sesame seeds and their products, like sesame seed butter, are rich in nutrients. Black sesame seeds are also a rich source of various nutrients. They contain fatty acids, amino acids, fibre, and other vitamins and minerals. When eaten in moderation, these seeds offer many health benefits.
Sesame seeds also have a long shelf life and can be used as an alternative to peanut butter in granola bars and other snacks.
Antioxidant and Anti-inflammatory Properties
Sesame seeds contain natural antioxidants and anti-inflammatory compounds. These may help reduce oxidative damage and inflammation in the body. These properties contribute to the health benefits of sesame seeds. Antioxidant compounds in sesame seeds can support eye health and protect against chronic disease.
A Source of Plant-Based Calcium
Sesame seeds contain plant-based calcium. Oxalates in seeds may limit calcium absorption. But oxalates can bind with calcium and limit oxalate absorption. Consuming plant-based calcium-rich foods with oxalates can help prevent oxalate absorption. This may reduce the risk of forming calcium oxalate kidney stones.
Oxalate Content in Sesame Seeds and Related Products
Oxalates are naturally occurring compounds found in many plant foods. This includes seeds, nuts, fruits, and vegetables. Their doctor may recommend that people sensitive to oxalalates manage their oxalate intake. For example, people prone to calcium oxalate kidney stones may need to know the oxalate content in foods.
Oxalate Management in Diet
If your doctor has recommended a low oxalate diet, you may need to limit your oxalate intake. This can be done by reducing high-oxalate foods. Adding a variety of low-oxalate foods may help maintain a balanced diet while managing oxalate levels.
Hydration, along with the intake of lemon or lime juice, may also aid in reducing the risk of calcium oxalate stone formation. Sesame seeds are often eaten alongside nuts. Many nuts are higher in oxalate. Oxalate per ounce and oxalate nuts should be considered in your oxalate diet.
Conclusion
Knowing the oxalate content in sesame seeds and its products is important for those managing their oxalate intake. Despite their oxalate levels, sesame seeds are an excellent source of nutrients.
When consumed in moderation, sesame seeds can be part of a healthy diet. Always consult with a healthcare professional or dietitian. They can tailor dietary choices to your specific health needs.
Click to learn more about the oxalate levels in tahini.
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