Organic sesame milk is more than just a dairy substitute; it is a nutritional powerhouse for anyone trying to lose weight without sacrificing nutrition. As the world moves towards healthier diets, plant-based alternatives are also becoming increasingly common. Organic sesame milk is one substitute that has drawn interest due to its remarkable nutritional advantages.
Not only is it a dairy and lactose-free option, but it’s also high in nutrients that support weight loss and general health. However, how specifically can you use it to lose those excess pounds?
In this guide, we explore the advantages of sesame milk for weight loss. Again, we show you how you can incorporate it into your diet. We also examine why this drink can be the ideal plant-based milk for your health goals.
What is Organic Sesame Milk?
Organic sesame milk is a plant-based milk derived from sesame seeds, providing a nutritious and dairy-free option for conventional cow’s milk. The seeds are usually soaked, blended with water, and then strained to make a smooth, creamy drink.
It is important to note that the sesame seeds used in this case are free from synthetic pesticides, chemicals, or GMOs. This ensures that the drink has no harmful additives, making it perfect for your health.
This kind of milk is an ideal option for individuals who are allergic to dairy and lactose intolerant. Again, it is packed with essential elements such as calcium, magnesium, healthy fats, as well as antioxidants.
Fig. 1: Organic sesame milk (Pixabay)
Why Choose this Seed-based Milk for Weight Loss?
In your quest to lose weight, it is always so critical to choose the right diet or foods. Organic sesame milk is unique since it has fewer calories, is rich in nutrients, and prolongs the feelings of fullness.
Different from cow’s milk or other plant-based milk, this milk offers a special blend of plant-based protein, fiber, and healthy fats that can help control metabolism and promote weight loss (2).
Besides, the milk is a healthier option because it is free from synthetic additives present in non-organic counterparts.
Additionally, organic foods typically have higher nutrient levels, which are essential for keeping your energy levels while reducing calorie intake (3).
Nutritional Profile of Sesame Milk
Sesame milk can be a great complement to your weight loss plan because of its potent nutritional value. Below is a summary of its major nutrients:
- Healthy Fats: Sesame seeds are a great source of monounsaturated fats and omega-6 fatty acids, which are good for heart health and help in controlling cravings.
- Low Calories: A cup of unsweetened sesame milk has about 70-90 calories, making it a lighter alternative than regular dairy milk or even some other plant-based milks like oat milk.
- Protein: Although sesame milk doesn’t have as much protein as soy or cow’s milk, it still offers a reasonable quantity of plant-based protein. This is essential for metabolism and muscle maintenance when losing weight.
- Minerals: The drink is high in minerals such as calcium, zinc, and magnesium. These minerals play an important part in immune function, energy metabolism, and bone health.
- Fiber: Fiber prevents overeating by promoting satiety and aiding in digestion. A cup of sesame milk has about 1-2 grams of fiber, which helps in keeping you full longer.
- Antioxidants: Sesame seeds have a unique compound known as sesamin. This compound has potent antioxidant properties that help in protecting your cells from damage, reducing inflammation, and promoting fat loss.
Cumulatively, these nutrients make organic sesame milk both a weight-loss-friendly drink and a healthy alternative to maintaining overall health.
How Sesame Milk Supports Weight Loss
Boosts Metabolism
The milk contains magnesium, a mineral that plays an important part in metabolic function. This mineral helps in converting food into energy and supports over 300 enzymatic reactions in the body, including those responsible for fat metabolism.
In other words, eating meals high in magnesium can help your body burn calories more efficiently.
Controls Appetite and Reduces Cravings
The fiber and healthy fats in sesame milk work together to balance your appetite hormones. Healthy fats from the seeds trigger the release of cholecystokinin (CCK), a hormone that enhances feelings of fullness.
This in turn helps individuals avoid snacking on high-calorie junk foodstuffs and stay satisfied for longer periods.
Improves Digestion and Reduces Bloating
The fiber in the drink helps improve digestion by facilitating the movement of food through your gut. This helps you feel lighter and more at ease all day long by preventing constipation and reducing bloating.
Supports Fat Burning
It has been demonstrated that the sesamin in sesame seeds increases fat oxidation and the body’s capacity to burn fat. According to research, sesamin may help prevent fat from accumulating, particularly around the abdomen (1)
Furthermore, the antioxidants the milk help reduce inflammation, which is usually associated with weight gain and obesity.
How to Incorporate Sesame Milk into Your Diet
Add It to Smoothies and Shakes
Start your day with a refreshing smoothie made with sesame milk. Combine it with berries, leafy greens, and a scoop of plant-based protein powder to make a filling, high-nutrient meal.
Combined with the fiber from the fruits and vegetables, the milk’s protein and healthy fats will keep you feeling full and invigorated all morning.
Use It in Your Cereal or Oatmeal
Whether you prefer oatmeal, muesli, or granola, sesame milk might be the ideal dairy-free substitute. This is mainly because it gives your cereal a creamy texture without adding extra sugar or calories like many flavored plant-based milks do.
Use it in place of dairy in your tea or coffee
For those who are used to adding common milk or cream to their coffee, consider using sesame milk. It goes nicely with tea or coffee because of its subtle, nutty flavor.
Besides, it has fewer calories than many dairy creamers, which makes it a healthier choice for people trying to lose weight.
Try adding it to sauces or soups
Sesame milk can also be used as a foundation for creamy sauces or soups. Its mild flavor goes well with spaghetti sauces and savory soups, among other foods.
Just make sure to get unsweetened sesame milk to keep your meals free of extra sugar.
Sesame Milk and Intermittent Fasting for Weight Loss
If you are on an intermittent fasting schedule, sesame milk can be an ideal addition to your diet. The milk is a great beverage to have during your fasting window because it is low in calories and high in nutrients.
For individuals practicing the 16:8 plan, which involves fasting for 16 hours and eating within an 8-hour window, you can incorporate the milk in your morning coffee or afternoon smoothie without breaking your fast.
The healthy fats will help reduce hunger in between meals, and the low-calorie content will not interfere with your fasting efforts.
Benefits of Sesame Milk Beyond Weight Loss
Even while losing weight can be your main objective, sesame milk has a number of other health advantages that make it worthwhile to include in your diet:
Promotes Bone Health
Sesame milk helps prevent osteoporosis and preserve strong bones due to its high calcium and magnesium content. This is particularly vital if you are trying to reduce your caloric intake while maintaining your intake of vital nutrients.
Supports Heart Health
Sesame milk contains heart-healthy fats, including omega-6 fatty acids, which help decrease cholesterol and improve heart health.
Routine intake of sesame milk can lower the risk of heart disease, making it a heart-healthy choice for people who are worried about their weight.
Enhances Hair and Skin Health
Sesame milk’s antioxidants and healthy fats help to improve the hydration and suppleness of the skin. Again, vitamin E also helps to maintain strong, glossy hair. Thus, you’ll be taking care of your skin and hair while you’re trying to lose weight.
Sesame Milk vs. Other Plant-Based Milks for Weight Loss
It’s critical to examine your options while selecting a plant-based milk for weight loss. This is how common plant-based milks compare to sesame milk:
Oat Milk
Oat milk is rich in calories and carbohydrates; this makes it less suitable for weight loss, particularly if you are watching your sugar intake.
Almond Milk
Almond milk is low in calories, but it lacks the protein and healthy fats found in sesame milk.
Soy Milk
Despite having more protein than sesame milk, soy milk can occasionally cause allergies or digestive problems in some people.
Fig. 2: Soy milk (Pixabay)
Generally, sesame milk is a great option for people trying to lose weight since it provides a special blend of fiber, antioxidants, and healthy fats that other plant-based milks might not offer.
How to Choose the Best Organic Sesame Milk
To enjoy the full advantages of sesame milk, it is important to choose the right product. Below are some pointers for choosing the top-quality organic sesame milk:
Seek unsweetened types: Added sugars in a lot of store-bought plant-based milks can hinder your attempts to lose weight. To cut calories, choose unsweetened sesame milk.
Look for fortified products: Certain companies add additional vitamins and minerals, including calcium or vitamin D, to their sesame milk. This may increase the amount of nutrients you consume.
Think about making your own: If you would rather have total control over the ingredients, making your own sesame milk is simple. Simply combine soaked sesame seeds with water, then filter the liquid. In this manner, you can guarantee that your milk is additive-free, fresh, and organic.
Potential Side Effects and How to Avoid Them
Although most people can safely consume sesame milk, there are a few possible negative effects to be mindful of:
Allergic reactions: Sesame seeds can trigger allergic reactions in certain people, which might include breathing difficulties, swelling, and rashes. If you are allergic to sesame, it is advisable to avoid sesame milk altogether.
Digestive problems: If you drink too much of it too soon, the high fiber content of sesame milk can lead to gastrointestinal problems like gas or bloating. Begin with small amounts and gradually increase your intake to avoid this.
Conclusion
Organic sesame milk is a nutrient-dense, low-calorie drink that can help support your weight loss journey. It provides several advantages, such as reducing hunger and increasing metabolism, thanks to its antioxidants, fiber, and healthy fats.
Incorporating sesame milk into your diet allows you to have a tasty plant-based substitute that helps you lose weight and improve your general health.
Sesame milk is a healthy and adaptable choice that is worth trying, whether you use it in cooking, smoothies, or just on its own.
References
1. Wei, P., Zhao, F., Wang, Z., Wang, Q., Chai, X., Hou, G., & Meng, Q. (2022). Sesame (Sesamum indicum L.): A comprehensive review of nutritional value, phytochemical composition, health benefits, development of food, and industrial applications. Nutrients, 14(19), 4079.
2. Astrup, A., Dyerberg, J., Elwood, P., Hermansen, K., Hu, F. B., Jakobsen, M. U., … & Willett, W. C. (2011). The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: where does the evidence stand in 2010?. The American journal of clinical nutrition, 93(4), 684-688.
3. Mie, A., Andersen, H. R., Gunnarsson, S., Kahl, J., Kesse-Guyot, E., RembiaÅ‚kowska, E., … & Grandjean, P. (2017). Human health implications of organic food and organic agriculture: a comprehensive review. Environmental Health, 16, 1-22.
