Defatted Sesame
Also known as: Sesame, sesame seed, defatted sesame, Sesamum indicum L.
Overview
Defatted sesame is a nutritional by-product derived from sesame seeds (*Sesamum indicum* L.) after oil extraction, typically through cold pressing. It is significantly richer in protein (approximately 30%) and dietary fiber (around 25%) compared to whole sesame seeds, while still retaining a portion of unsaturated fatty acids (about 32%) and vitamin E, particularly γ-tocopherol. This ingredient is primarily used as a functional food component or supplement to enhance nutritional intake, offering a balanced profile of essential amino acids, fiber, and antioxidants. Research indicates its potential in modulating lipid profiles, improving glycemic control, and contributing to cardiovascular health, though some areas require further investigation. It is a versatile ingredient suitable for various food applications and dietary supplementation.
Benefits
Defatted sesame offers several evidence-based health benefits. Meta-analyses indicate that sesame consumption, including defatted forms, significantly reduces blood triglycerides (TAG), though its effect on total cholesterol is less consistent and not statistically significant across all studies. Longer duration or higher doses might enhance these lipid-lowering effects. For glycemic control, a systematic review and meta-analysis of randomized controlled trials (RCTs) demonstrated that sesame consumption significantly lowers fasting blood glucose by approximately 28 mg/dL and HbA1c by about 1% in adults, with a more pronounced effect in diabetic patients, suggesting clinically relevant hypoglycemic properties. A recent 2024 meta-analysis further supports its beneficial impact on lipid profiles and body composition in individuals with type 2 diabetes, positioning it as a potential adjunct therapy. Additionally, the antioxidant content (vitamin E, lignans) and favorable fatty acid profile of sesame may contribute to cardiovascular benefits, such as blood pressure reduction, although more robust evidence is needed in this area.
How it works
Defatted sesame exerts its beneficial effects through a combination of bioactive compounds. Its lignans, unsaturated fatty acids (oleic and linoleic acids), and vitamin E contribute to antioxidant and anti-inflammatory actions. These components modulate lipid metabolism by potentially influencing enzymes involved in fat synthesis and breakdown, and improve insulin sensitivity by affecting glucose transporters and signaling pathways. Specifically, γ-tocopherol and lignans act as potent free radical scavengers, reducing oxidative stress. The dietary fiber content also plays a role in glycemic control by slowing glucose absorption and improving gut health. The presence of bioactive proteins and residual oils further facilitates nutrient absorption and systemic metabolic effects, though the exact bioavailability can vary based on processing.
Side effects
Defatted sesame is generally considered safe for consumption as a food ingredient or supplement. The most common side effect reported is mild gastrointestinal discomfort, which is typically attributed to its high fiber content. However, sesame is a well-known allergen, and individuals with a confirmed sesame allergy must strictly avoid all forms of sesame and its derivatives. There are no major drug interactions reported, but caution is advised for individuals taking lipid-lowering or antidiabetic medications due to the potential for additive effects, which could necessitate dosage adjustments under medical supervision. Defatted sesame is contraindicated in individuals with a known sesame allergy. Due to limited research data, caution is also recommended during pregnancy and lactation.
Dosage
The effective dosage of defatted sesame varies across studies, with meta-analyses incorporating doses ranging from a few grams up to approximately 50 grams per day of sesame fractions or equivalent. An optimal daily range has not been firmly established, but research suggests that interventions lasting longer than 8 weeks may be more effective for achieving significant lipid-related outcomes. Defatted sesame is typically consumed in the form of flour or press cake, which can be incorporated into various foods or taken as a supplement. For consistent efficacy, daily intake, often with meals, is common in research protocols. Specific upper limits for safety have not been clearly defined, but adherence to recommended dietary intake levels is generally advised.
FAQs
Is defatted sesame as effective as whole sesame seeds?
Defatted sesame retains protein, fiber, and some oil, offering similar or complementary benefits to whole seeds, but with fewer oil-derived fatty acids. Its specific benefits may differ slightly.
Can defatted sesame replace medication for diabetes or high cholesterol?
No, defatted sesame should not replace prescribed medications. It can serve as an adjunct therapy to support health, but always consult a healthcare professional before making changes to your medication regimen.
How quickly can one expect to see effects from defatted sesame?
Improvements in glycemic control may be observed within a few weeks. Lipid profile changes, particularly triglyceride reduction, might require longer durations of consistent intake, often several weeks or months.
Who should avoid defatted sesame?
Individuals with a known sesame allergy must avoid defatted sesame. Caution is also advised for pregnant or lactating women due to limited safety data, and those on lipid-lowering or antidiabetic medications.
Research Sources
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/sesame-fractions-and-lipid-profiles-a-systematic-review-and-metaanalysis-of-controlled-trials/25D054D457893E57A9D4EA8EBF8459A3 – This systematic review and meta-analysis of 9 RCTs found that sesame consumption significantly reduces triglycerides but showed no significant effect on total cholesterol. The study highlighted heterogeneity among trials and suggested that longer intervention durations might yield stronger lipid-lowering effects.
- https://onlinelibrary.wiley.com/doi/10.1155/2021/2873534 – This systematic review and meta-analysis of 8 RCTs involving 382 adults, primarily diabetic, demonstrated that sesame consumption significantly lowers fasting blood glucose by approximately 28 mg/dL and HbA1c by about 1%. The findings suggest clinically relevant hypoglycemic effects, particularly in diabetic patients, despite some heterogeneity in FBS results.
- https://pubmed.ncbi.nlm.nih.gov/38316576/ – This meta-analysis, published in 2024, supports the beneficial effects of sesame supplementation on lipid profiles and body composition in patients with type 2 diabetes. It reinforces the potential of sesame as an adjunctive therapy for managing metabolic health in this population, though it notes the limited number of studies.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8466230/ – This review provides a nutritional analysis of defatted sesame, highlighting its richness in protein, fiber, and residual unsaturated fatty acids. It confirms defatted sesame's suitability as a healthy dietary component due to its valuable macronutrient and micronutrient profile, though it does not focus on clinical outcomes.
- https://onlinelibrary.wiley.com/doi/full/10.1155/jfbc/8713698 – This source discusses the broader health benefits of sesame, including its antioxidant content (vitamin E, lignans) and fatty acid profile, which may contribute to cardiovascular benefits like blood pressure reduction. While it supports the potential, it also indicates that more robust evidence is needed for definitive conclusions on all cardiovascular markers.
