Key Takeaways
\nBlack sesame seeds are a delicious and nutrient-packed way to elevate your meals and boost your health.These seeds are rich in antioxidants, healthy fats, and fiber, supporting heart, bone, and digestive health.With their bold flavor and versatility, black sesame seeds shine in lattes, baked goods, sauces, and even ice cream.<\/p>\n
Now that you’ve become conversant in all things matcha<\/a>, it may be time to welcome another taste sensation to the mix. Make room for black sesame seeds, the bedrock ingredient behind your local coffee shop<\/a>‘s trendy black sesame lattes\u2014and much more. While it might seem like these superseeds have appeared out of thin air, they’ve been prized by Asian, African, and Middle Eastern cultures for millenia. We connected with nutritionists and a Chinese master chef to learn more about their health benefits and culinary possibilities.\n<\/p>\n Grace Derocha, RDN, CDCES, registered dietician nutritionist and media spokesperson for The Academy of\u00a0 Nutrition and Dietetics<\/a> Why Black Sesame Is Everywhere <\/p>\n It all comes down to black sesame lattes. Whether propelled into food-trend territory by viral\u00a0TikTok videos<\/a>\u00a0or by a perfect storm of good timing and piqued interest, the beverage, which originated in East Asian cafe culture, is seemingly everywhere\u2014probably a top seller at your local coffee shop. There are different ways to make them: In Japan, kurogoma lattes combine roasted black sesame seed paste and steamed milk; in South Korea, heukimja (or heugimja<\/a>) lattes are made with black sesame powder or paste, sometimes with an espresso<\/a> shot and whipped cream.\n<\/p>\n Versatile and Nutritious <\/p>\n The potent nutrients, distinctive taste, arresting visuals, and adaptability of black sesame seeds are driving forces behind their acclaim. “Black sesame seeds are as versatile as they are beautiful, and their popularity has surged in both classic and modern food scenes,” says Grace Derocha, RDN, CDCES, registered dietitian nutritionist and media spokesperson for The Academy of Nutrition and Dietetics.\n<\/p>\n Just What Are Black Sesame Seeds? <\/p>\n Black and white sesame seeds come from the seed pods of Sesamum indicum, a\u00a0plant native to Africa and grown in China, India, and Sudan. Black sesame seeds retain their hulls; white sesame seeds<\/a> are produced when those thin outer shells are removed.\n<\/p>\n Foundational Ingredient <\/p>\n Hardly a passing fancy, black sesame seeds have been used in traditional Chinese medicine (TCM) and in Asian, Middle Eastern, and African cuisines for over 5,000 years. One of the oldest cultivated oilseed crops, they’re fundamental to Chinese cooking.\n<\/p>\n “Culturally, black sesame is associated with nourishment and vitality and is often linked to longevity and strength, particularly in traditional food therapy and Lunar New Year traditions,” says Guohua Feng, Chinese master chef and founder of Nong Geng Ji, a global restaurant chain specializing in Hunan cuisine.\n<\/p>\n Black vs. White Sesame Seeds <\/p>\n While black sesame seeds may seem like a novelty compared to the more ubiquitous white sesame seeds<\/a>, there are several reasons to give them a whirl.\n<\/p>\n Intense flavor: “Black sesame seeds have a deeper, more robust, and slightly bitter nuttiness compared to white sesame seeds, which are milder and more neutral,” Feng says.\u00a0\n<\/p>\n Hulls: Black sesame seeds are generally more nutritious than white sesame seeds because of their intact hulls, says Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling.\n<\/p>\n The Health Benefits of Black Sesame Seeds <\/p>\n “That hull is not just cosmetic; it contains concentrated minerals, fiber, and plant compounds that are lost during dehulling,” Deorcha says.\n<\/p>\n Heart Health <\/p>\n The outer layer of black sesame seeds houses plant-based lignans and phenolic compounds\u2014protective molecules linked to heart-healthy and antioxidant effects, Derocha says. Lignans and phytosterols can support heart health by helping to lower LDL (bad) cholesterol levels.\u00a0“Additionally, the healthy fats in black sesame seeds, particularly omega-6 fatty acids, contribute to cardiovascular health,” Manaker says.\n<\/p>\n Antioxidants <\/p>\n Some laboratory and phytochemical analyses show higher phenolic content and antioxidant capacity in black sesame compared with white sesame, Derocha says, noting that many studies are lab-based or small-scale. “But from a nutrient and compound perspective, black sesame seeds do pack a richer phytochemical punch,” she says.\n<\/p>\n “Lignans like sesamin, sesamolin, and anthocyanins (the pigments that give black sesame its color) are more abundant in the dark hull and are linked with antioxidant activity,” she explains. Black sesame seeds’ higher levels of antioxidants can help combat oxidative stress in the body, Manaker adds.\n<\/p>\n Bone Health <\/p>\n “Black sesame seeds are excellent for bone health<\/a> due to their calcium, magnesium, and phosphorus content, which are essential for maintaining strong bones,” Manaker says.\n<\/p>\n “The average calcium content of sesame seeds is so high that, gram for gram, they are one of the top non-dairy plant sources<\/a>\u2014part of why sesame has been a staple for traditional diets around the world,” Derocha notes.<\/p>\n Gut Health <\/p>\n The fiber in black sesame seeds feeds the beneficial bacteria in the gut microbiome<\/a>. “Because the hull adds bulk, black sesame seeds often have a bit more dietary fiber, which supports digestion and contributes to feelings of fullness,” Derocha says.\n<\/p>\n Global Cuisines <\/p>\n Black sesame paste, or tahini<\/a>, is a staple in Middle Eastern and African cooking, and the seeds are central to Indian curries and chutneys. Japanese, Chinese, and Korean cuisines use them in confections and goma sauces, Derocha says, referring to a Japanese condiment made with toasted sesame seeds.\u00a0\n<\/p>\n “In Chinese cooking<\/a>, black sesame is commonly used in desserts such as black sesame soup, tangyuan fillings, and pastries, as well as ground into pastes,” Feng says. (Tangyuan, glutinous rice balls, are a Chinese New Year treat.) Another sweet favorite: black sesame soy milk. “Savory uses tend to be more restrained, such as in sauces, finishing oils, or as a garnish for roasted meats and vegetables,” he notes.\n<\/p>\n How to Enjoy Black Sesame Seeds <\/p>\n Here are a few other ways to sample their bold flavor:\n<\/p>\n Black sesame paste or tahini: Homemade or store-bought, black sesame paste or tahini can be spread on apple slices, drizzled over oatmeal<\/a>, or mixed into salad dressing, Manaker says.\u00a0\n<\/p>\n Black sesame lattes: Catch the latte wave at home. “Blend black sesame paste with milk (or a plant-based alternative), a touch of sweetener, and a pinch of cinnamon<\/a> for a cozy drink,” Manaker suggests.\n<\/p>\n Crunchy topping: Sprinkle the seeds on salads, grain bowls<\/a>, roasted vegetables, and sushi.\n<\/p>\n Baked goods: Add them to batters for visual contrast and a nutty twist, Derocha suggests. “Chefs and bakers love black sesame seeds for their color and character,” she says.\n<\/p>\n Smoothies: The seeds or paste lend creaminess and nutrients to smoothie recipes<\/a>, says Manaker.\n<\/p>\n Ice Cream: The paste is also a beloved ingredient in East Asian desserts like black sesame ice cream and mochi, Derocha notes.\n<\/p>\n
\nGuohua Feng, a Chinese master chef and founder of Nong Geng Ji<\/a>, a global Hunan restaurant chain with a Flushing, Queens, New York branch
\nLauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling<\/a><\/p>\n