Don't miss these 2 black sesame drinks that provide calcium and help keep you slim
1. Benefits of black sesame
Black sesame positively impact the body through three main mechanisms:
High calcium content:Many people mistakenly believe that only milk and dairy products are rich in calcium. In fact, 100 g of black sesame seeds contains nearly 1,000 mg of calcium, many times higher than other nuts and seeds and far exceeding cow's milk. Supplementing with black sesame seeds helps prevent osteoporosis, which is particularly important for women during periods of hormonal changes.
Lignan compounds: Black sesame contains plant compounds called lignans. Studies show that lignans help enhance fat burning by prompting the body to release liver enzymes needed to break down fatty acids. At the same time, the fats in black sesame are polyunsaturated, helping lower bad cholesterol levels in the blood.
Rich in fiber and vitamin E: The abundant fiber in black sesame seeds acts as a mild laxative, cleanses the intestines, and keeps you feeling full longer, curbing mid-day snack cravings. In addition, vitamin E is a powerful antioxidant that protects cells and promotes smooth, radiant skin even while you are losing weight.
Black sesame contains several times more calcium than other nuts and seeds, far surpassing cow's milk.2. Beverage recipes from black sesame
2.1. Black sesame and almond milk
This is a perfect drink for breakfast or a light snack, offering a naturally rich and nutty flavor without causing bloating.
Ingredients:
50 g black sesame seeds (choose plump, glossy seeds).
30 g almonds (soaked in water for 4–6 hours to remove the skin and activate enzymes).
1 liter of filtered water.
2 - 3 dates for natural mild sweetness (do not use refined sugar).
Directions:
Roasting sesame seeds: This is the most crucial step. Roast black sesame seeds over low heat until you hear a crackling sound and a distinctive aroma arises. Roasting helps break down the hard outer hull, allowing the body to better absorb nutrients.
Blend the mixture: Put black sesame, almonds, and dates into the blender with filtered water. Blend thoroughly for about 2 minutes.
Filter and heat: If you prefer smooth milk, strain it through a cloth bag. If using a high-powered blender, you can keep the pulp to make use of the fiber. Gently heat the mixture over low heat (do not bring to a rolling boil) and enjoy.
Weight loss benefits: The combination of plant-based protein from almonds and healthy fats from black sesame helps stabilize blood sugar, preventing fat accumulation caused by elevated insulin levels.
2.2. Black sesame, oatmeal, and banana smoothie
For busy individuals who still want a nutritious, low-calorie meal, this smoothie both supports muscles and effectively aids fat burning.
Ingredients:
2 tbsp roasted and finely ground black sesame powder.
1 ripe banana (bananas provide potassium, which helps reduce water retention).
3 tablespoons rolled oats (a slow-release carb source to keep you full longer).
200 ml unsweetened milk or water.
Directions:
Place all ingredients into a blender.
Blend until the mixture is smooth and creamy.
A pinch of cinnamon powder can be added to enhance calorie burning and warm up the body.
Weight loss benefits: Consuming slow-digesting carbs from oats helps you sustain energy throughout the morning without feeling tired or having cravings.
3. Notes to maximize the benefits of black sesame seeds
Although black sesame is very good, to achieve the expected weight loss and calcium boost results, you need to follow these principles:
Do not use white sugar: Refined sugar increases inflammatory responses and hinders calcium absorption. Opt for natural sweetness from fruits (bananas, apples) or dates and stevia.
Do not consume excessive amounts: Black sesame is rich in healthy fats but also calorie-dense. Consuming around 15–30 g of black sesame per day is sufficient.
Use whole, unrefined black sesame seeds: Avoid buying premixed black sesame powder that contains non-dairy creamer or food additives. The best way is to roast and grind it yourself at home to ensure purity.
Incorporating physical activity: Black sesame drinks provide calcium for strong bones, but they need to be combined with resistance training or running to make weight loss more effective.