If you're looking for a low-fat option to add to your pantry staples, consider sesame flour. At just 94 calories per ounce (28.3 g), it's a great way to add a nutritious ingredient to your meals without sacrificing flavor. Sesame flour is an excellent source of minerals and nutrients, making it a smart choice for those who want to maintain a balanced diet.

Sesame flour is made by grinding whole sesame seeds, which means it retains all the same nutrients and minerals found in the seeds themselves. One ounce of sesame flour contains approximately 5 grams of protein, 3.3 grams of fiber, and 13% of the daily recommended value of calcium. Plus, it's low in fat and sugar, making it a great ingredient for those who are watching their waistlines.

In this article, we'll explore some of the many benefits of sesame flour, as well as some creative ways to use it in your cooking and baking. Whether you're looking for a gluten-free option, a low-carb alternative, or simply a nutritious ingredient to incorporate into your meals, sesame flour is a versatile and tasty choice.

Low Fat Content

As mentioned earlier, sesame flour is an ideal ingredient for those who are looking for a low-fat option. One ounce of sesame flour contains just 4.4 grams of fat, which is approximately half of the amount found in the same serving of almond flour. This makes it a great choice for anyone who wants to maintain a healthy weight or reduce their overall fat intake. In addition to being low in fat, sesame flour is also low in saturated fat, which is the type of fat that can contribute to heart disease and other health problems. Instead, it's primarily made up of healthy monounsaturated and polyunsaturated fats, which have been shown to have a positive impact on cholesterol levels and overall heart health.

Calorie Information

We've already mentioned that sesame flour is low in calories, but let's take a closer look at the numbers. One ounce (28.3 g) of sesame flour contains 94 calories, which is a relatively small amount compared to many other flours and ingredients. For example, one ounce of wheat flour contains approximately 110 calories, while one ounce of sugar contains a whopping 115 calories! This means that if you're looking to reduce your calorie intake or lose weight, sesame flour can be a great ingredient to incorporate into your cooking and baking. It adds flavor and texture to your dishes without adding a lot of unnecessary calories or sugar.

Source of Minerals and Nutrients

One of the main benefits of sesame flour is its high concentration of vitamins and minerals. Sesame seeds are rich in calcium, iron, and magnesium, all of which are important for maintaining strong bones and healthy muscles. In addition, sesame seeds are a good source of vitamin E, a powerful antioxidant that has been shown to have numerous health benefits. When the seeds are ground into flour, they retain all of these essential nutrients, making sesame flour a smart choice for anyone who wants to add more vitamins and minerals to their diet. Plus, sesame flour is gluten-free, which means it's a great option for anyone with celiac disease or gluten intolerance.

Low Glycemic Index

Another benefit of sesame flour is its low glycemic index (GI) value. The glycemic index is a measure of how quickly a food raises blood sugar levels, with higher values indicating a faster rise. Foods with a low GI value are digested more slowly, which means they provide a more sustained source of energy and don't cause spikes and crashes in blood sugar levels. Sesame flour has a GI value of just 14, which is one of the lowest values of any flour or ingredient. This means that it's a great choice for anyone who wants to maintain steady blood sugar levels or manage conditions like diabetes.

Gluten-Free Option

If you're looking for a gluten-free alternative to traditional wheat flour, sesame flour is a great option. Unlike wheat flour, which contains gluten, sesame flour is completely free of this protein. This makes it a great choice for anyone with celiac disease or gluten intolerance, as well as anyone who wants to experiment with new and different ingredients in their cooking and baking. Sesame flour has a nutty, slightly sweet flavor that pairs well with a variety of different dishes. It can be used to make breading for chicken or fish, added to granola or energy bars, or used as a substitute for wheat flour in baked goods like breads, cookies, and cakes.

Versatile Ingredient

Sesame flour's versatility makes it a great ingredient to have on hand in your kitchen. Not only is it a great substitute for wheat flour in baked goods, but it can also be used as a binding agent in meatballs, burgers, and veggie patties. You can even use sesame flour to thicken soups and sauces, or add it to smoothies and shakes for an extra boost of nutrition. Sesame flour can also be seasoned with a variety of different spices and herbs to create a flavorful coating for chicken, fish, or vegetables. Try mixing sesame flour with garlic powder, cumin, coriander, and a pinch of salt for a delicious and healthy breading for chicken tenders or fish fillets.

Ideal for Baking

Sesame flour can be used as a substitute for wheat flour in a variety of baked goods, including breads, cookies, and cakes. Because it's low in fat and sugar, it's a smart choice for anyone who wants to make healthier baked goods without sacrificing flavor or texture. One thing to keep in mind when using sesame flour in baking is that it tends to be more absorbent than wheat flour, which means you may need to adjust the liquid content of your recipe. You may also want to add an additional binding agent like xanthan gum or psyllium husk powder to help your baked goods rise and hold together.

May Support Weight Loss

Because sesame flour is low in calories, fat, and sugar, it can be a great ingredient to incorporate into your weight loss plan. By replacing some of the higher-calorie flours and ingredients in your recipes with sesame flour, you can reduce your overall calorie intake without sacrificing flavor or nutrition. In addition, sesame flour is high in both protein and fiber, which can help you feel fuller for longer and reduce cravings for unhealthy snacks and sweets. This can make it easier to stick to your healthy eating plan and reach your weight loss goals.

May Help Lower Cholesterol

Because sesame flour is primarily made up of healthy fats like monounsaturated and polyunsaturated fats, it may have a positive impact on cholesterol levels in the body. Studies have shown that eating foods rich in these types of fats can help increase HDL (good) cholesterol levels while decreasing LDL (bad) cholesterol levels. In addition, sesame seeds are a good source of phytosterols, which are plant-based compounds that have been shown to help lower cholesterol levels. By adding sesame flour to your diet, you may be able to support your overall heart health and reduce your risk of heart disease.

Suitable for Low-Carb Diets

If you're following a low-carb or ketogenic diet, sesame flour can be a great ingredient to add to your meals and snacks. One ounce of sesame flour contains just 6 grams of carbohydrates, which is much lower than traditional wheat flour. This means that you can still enjoy a variety of baked goods and other treats without spiking your blood sugar levels or breaking your carb limit. In addition, sesame flour is high in healthy fats and protein, which can help keep you feeling full and satisfied while following a low-carb diet. You can use sesame flour to make low-carb breads, muffins, and cakes, or add it to your favorite smoothie or protein shake for an extra boost of nutrition.