Are sesame seeds keto friendly?

Sesame seeds are a popular ingredient used in many cuisines around the world. They add a nutty flavor and pleasant crunch to dishes. But are sesame seeds keto friendly? With the low-carb, high-fat ketogenic diet gaining popularity, many people wonder about the keto-compatibility of their favorite foods. In this comprehensive guide, we’ll take an in-depth look at sesame seeds and their place in a ketogenic lifestyle.

The Nutrition Profile of Sesame Seeds

First, let’s examine the macronutrient and micronutrient profile of sesame seeds. This will give us the fundamental information we need to determine if they fit into a keto diet.

One ounce (about a quarter cup) of whole sesame seeds contains approximately:

  • Calories: 160
  • Fat: 14g
  • Carbohydrates: 7g
  • Fiber: 3g
  • Protein: 5g

Looking at these macronutrient numbers, a few things stand out. First, sesame seeds are relatively high in fat, with 14 grams per ounce. They contain a substantial amount of fiber per serving as well. However, they also provide 7 grams of carbohydrate per ounce, 4 grams of which is net carbs after subtracting fiber.

Micronutrient-wise, sesame seeds provide:

  • Manganese: 0.7 mg (35% DV)
  • Copper: 0.64 mg (32% DV)
  • Calcium: 88 mg (7% DV)
  • Iron: 1.31 mg (7% DV)
  • Magnesium: 50 mg (13% DV)

Sesame seeds offer good amounts of important minerals like manganese, copper, magnesium, calcium, and iron. They also contain some B vitamins, vitamin E, and other antioxidants.

Net Carbs in Sesame Seeds

When considering the keto-friendliness of any food, the most important factor is the net carb content. This is calculated by subtracting fiber grams from total carb grams.

The total carb count in 1 ounce (about 1/4 cup) of sesame seeds is 7 grams. They provide 3 grams of fiber. So the net carb count comes out to 4 grams.

This net carb amount is quite low for the serving size. For comparison, foods like berries, beans, and starchy veggies have at least 10-15+ net carbs per 1/4 cup.

4 net grams of carbs is a relatively insignificant amount and easy to fit into a daily low-carb keto diet.

Effect on Ketosis

One concern when adding any new food to your keto diet is the effect it will have on ketosis. Ketosis is the metabolic state where your body is efficiently burning fat for fuel. This is achieved by restricting net carb intake to under 50 grams per day.

Will eating sesame seeds knock you out of ketosis or negatively impact this fat-burning state?

The answer is no. The net carb content of sesame seeds is low enough that they will not disrupt ketosis. Even eating a full ounce of sesame seeds per day would only add 4 net carbs to your total. This amount can easily be accommodated within a keto nutrition plan.

Some people follow very low carb keto diets with around 20-30 grams of net carbs per day. In this case, you’d simply need to account for the 4 grams of net carbs from sesame seeds in your daily tally.

Benefits of Sesame Seeds on Keto

Not only are sesame seeds keto diet friendly, they also offer some unique benefits:

  • Healthy Fats – With 14g of fat per ounce, sesame seeds can help you meet your increased daily fat intake goals on keto.
  • Fiber – Their rich fiber content helps provide the constipation relief that some experience when removing grains on keto.
  • Minerals – The substantial amounts of copper, manganese, magnesium, and calcium help cover nutrient gaps that can occur when restricting dairy, grains, beans, and fruit.
  • Phytosterols – Sesame seeds contain lignans and other compounds that support heart health.
  • Antioxidants – Antioxidants like vitamin E promote overall health by reducing oxidative stress and inflammation.

This diverse range of vitamins, minerals, fiber, and phytochemicals make sesame seeds a nutritious addition to the diet.

Ways to Enjoy Sesame Seeds on Keto

Here are some delicious ways to incorporate sesame seeds into keto meals and snacks:

1. Sprinkle on Salads

Toast up some sesame seeds in a skillet for 1-2 minutes until golden brown. Then sprinkle them onto your favorite keto salad for an extra crunch.

2. Make Sesame Seed Buns

Combine almond flour, flax meal, and sesame seeds to create buns for keto burgers and sandwiches. The sesame seeds give these buns a similar taste and texture to traditional wheat-based versions.

3. Blend into Dips

Add a tablespoon or two of sesame seeds to the blender when making keto dips and sauces like ranch, spinach artichoke dip, or pesto. This amplifies flavor and nutrition.

4. Top Keto Fat Bombs

Fat bombs are a keto snack staple for providing an energy boost. Sprinkle sesame seeds onto the top of chocolate fat bombs, coconut haystacks, or nut-butter energy bites.

5. Make Sesame Milk

Create your own sesame milk by blending sesame seeds with water and straining out the pulp. Use this dairy-free milk option in smoothies, chia pudding, and other dishes calling for milk.

6. Bread Chicken or Fish

For a nutty, crispy coating on chicken breasts, fish fillets, or shrimp, coat them with egg and roll in a mixture of ground sesame seeds and almond flour before pan frying.

7. Add to Asian Dishes

Sesame oil and seeds are used often in Asian cuisine. Sprinkle them onto stir fries, meat skewers, egg rolls, or any other Asian-inspired dish to amplify authentic flavor.

8. Bake into Keto Breads

Add 2-3 tablespoons of sesame seeds to recipes for keto seeded bread, bagels, pizza crusts, and other baked goods. This provides fiber, minerals, and texture.

9. Use as a Finishing Touch

Sesame seeds make an excellent garnish for keto soups, steamed veggies, avocado toast, and other simple dishes. Sprinkle them on at the end for extra nutrition and crunch.

10. Make Sesame Seed Butter

For an alternative to nut butters, grind sesame seeds into butter using a high powered blender or food processor. Use in sauces, on celery sticks, or in smoothie bowls.

Potential Downsides of Sesame Seeds on Keto

While sesame seeds can certainly be part of a keto diet, there are a couple potential downsides to be aware of:

  • Allergies – Sesame is one of the top food allergens. If you have a sesame allergy or sensitivity, they should of course be avoided.
  • Omega-6 content – Sesame seeds contain a good amount of polyunsaturated omega-6 fatty acids. Some keto experts warn against over-consuming omega-6s.
  • Phytic acid – Similar to other seeds and nuts, sesame seeds contain phytic acid. Phytic acid can impair the absorption of some minerals.

As with any food, sesame seeds are best enjoyed in moderation as part of a varied low-carb diet. Pay attention to your body’s response when adding them to your keto plan.

Finding Keto-Friendly Sesame Seed Products

When purchasing sesame seeds or sesame-based products like tahini, read ingredient labels carefully and look for these markers of keto-friendliness:

  • No added sugars
  • Low in net carbs
  • 100% sesame seeds as only ingredient
  • Organic or conventionally grown
  • Non-GMO verified

Avoid any products listing added sugars, starches, or questionable thickeners in the ingredients. Stick to plain sesame seeds or pure sesame seed pastes.

Sesame Seed Recipes

Here are some delicious keto recipes highlighting sesame seeds:

Sesame Chicken Zoodles

Spiralized zucchini noodles or zoodles get topped with crispy baked chicken tenders coated in sesame seeds. The nutty crunch pairs perfectly with the fresh zucchini taste.

Sesame Keto Bagels

Bagels made with almond flour and flax meal hold together nicely when studded with sesame seeds before baking.

Sesame Seaweed Salad

Thinly sliced cucumbers and seaweed pieces are tossed in a tangy sesame oil and vinegar dressing. Sprinkle with sesame seeds for texture.

Sesame Salmon

Salmon fillets brushed with sesame oil and coated with sesame seeds then roasted or grilled make an easy yet flavorful meal.

Sesame Stir Fry

Meat and vegetables like bok choy, peppers, and green beans pop with flavor when stir-fried in sesame oil and toasted sesame seeds.

Sesame Kale Chips

For a keto-friendly snack, drizzle kale pieces with oil and sesame seeds before baking into crunchy chips.

Sesame Coconut Energy Balls

Combine shredded coconut, nut butter, and sesame seeds then roll into bite-size balls for a protein and healthy fat-packed snack.

The Verdict on Sesame Seeds for Keto

Here is a quick recap on the key points surrounding sesame seeds and the ketogenic diet:

  • Sesame seeds contain 4 grams of net carbs per ounce, allowing them to fit into keto macros
  • They provide mostly monounsaturated fat along with smaller amounts of polyunsaturated omega-6 fatty acids
  • Sesame seeds offer a wide range of vitamins, minerals, fiber, protein, and phytochemicals
  • Benefits include healthy fats, gut-friendly fiber, minerals, antioxidants, and phytosterols
  • Potential downsides are allergies, omega-6 content, and phytic acid
  • Sesame seeds make a nutritious addition to the keto diet in moderation

When consumed mindfully in limited amounts, sesame seeds can be part of a well-formulated low-carb, high-fat ketogenic diet.

Frequently Asked Questions

Are sesame seeds low carb?

Sesame seeds can be considered low carb, with only 4 grams of net carbs per ounce. This small amount of carbohydrate makes them easy to incorporate into a keto diet.

Can you eat sesame seeds on keto?

Yes, sesame seeds can definitely be eaten on a ketogenic diet. Their low net carb content, along with beneficial nutrients and health-promoting compounds, make them a good addition in moderation.

Are sesame seeds inflammatory?

Sesame seeds contain anti-inflammatory compounds like pinoresinol, sesamin, and sesamolin. However, the omega-6 fatty acids they provide may contribute to inflammation if consumed in excess.

Do sesame seeds have lectins?

Yes, sesame seeds do contain small amounts of lectins like other seeds. However, they likely do not contain levels high enough to cause issues especially when consumed cooked and in moderation.

Are sesame seeds high in phytic acid?

Similar to other edible seeds, sesame seeds do contain phytic acid. Soaking, sprouting, roasting, and fermenting can help reduce phytic acid content.

The Bottom Line

Sesame seeds offer a range of important vitamins, minerals, fiber, healthy fats, and other beneficial plant compounds. Their low net carb count allows them to be enjoyed even on a ketogenic diet.

Incorporating sesame seeds into keto meals, snacks, and recipes can add flavor, crunch, nutrition, and variety.

Aim to consume sesame seeds in moderation, being mindful of potential allergy concerns and overdoing the omega-6 fatty acids. Pair them with plenty of other keto-friendly nuts, seeds, vegetables, proteins, and healthy fats as part of a well-rounded low-carb diet.

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