"Smooth on entry, bright in the mouth, fragrant after chewing, and leaves you wanting more" – this is how sesame paste is described. Among all condiments, only sesame paste has the unique ability to become salty with salt, sweet with sugar, and is delicious on its own. When paired with food, sesame paste not only enriches the flavor of the meal but also enhances its nutritional value. Spread on a steamed bun, it becomes the "Oriental sandwich." The most common way to eat it is probably with noodles, where various fresh vegetables are shredded and placed on top, then drizzled with the fragrant sesame paste, making it a delicious and tempting treat.
However, many people believe that sesame paste is high in calories and fat, so they dare not eat it easily, and even label it as fattening, heat-inducing, and hard to digest. In fact, this is a misconception. Sesame paste has its unique nutritional value and can be considered a healthy food. The key is how we leverage its strengths while avoiding its weaknesses.
Benefit One: Nourishes the Skin and Anti-Aging
Sesame paste is rich in linoleic acid, lecithin, vitamin E, and more. Its linoleic acid content is as high as 50%, which helps soften blood vessels. Sesame paste is also rich in lecithin, which can prevent premature graying or loss of hair. The vitamin E in sesame is particularly beneficial for menopausal women.
Benefit Two: Supplements Calcium and Strengthens Bones
In the Chinese diet, besides dairy products, the main sources of calcium are beans and vegetables. However, the calcium content in sesame paste is much higher than in beans and vegetables. Eating 10 grams of sesame paste provides as much calcium as eating 30 grams of tofu or 140 grams of Chinese cabbage. Regular consumption is highly beneficial for the development of bones and teeth.
Benefit Three: High-Quality Protein
Regularly eating sesame paste is also a great way to supplement protein. Every 100 grams of sesame paste contains 21 grams of protein, which is more than in eggs and lean beef. Sesame paste is also high in iron, which not only helps adjust picky eating and loss of appetite but also corrects and prevents iron-deficiency anemia.
However, since sesame paste is high in calories and fat, when consuming it, you should consciously reduce your intake of other vegetable oils or greasy foods. Consciously eat more vegetables and whole grains instead. It is advisable to consume about 10 grams (about two small spoonfuls) per day.