blood sugar control with sesame: Eat more of this everyday food — researchers say it can improve Type 2 diabetes

Researchers are now looking at simple foods that may reduce these risks, and as noted in the EatingWell report, sesame is one of the most important foods studied because it contains powerful compounds such as sesamin and sesamol.

Benefits of sesame for diabetes

Sesame seeds have been eaten for hundreds of years and are used in common foods such as donuts and bagels. It can help both heart health and overall body health. Previous studies on sesame were small and not very clear. That’s why researchers conducted a new study that brought together many old studies to get a better answer. This new study was published in the journal Diabetes and Metabolic Syndrome: Clinical Research and Reviews.
Researchers analyzed 13 randomized controlled trials of 731 adults, mostly with Type 2 diabetes, from countries such as Iran, India, Brazil and Pakistan, according to the EatingWell report. People in the studies consumed sesame in different forms (sesame oil, whole seeds, or capsules) at doses of 200 mg to 60,000 mg per day for 6 to 12 weeks.

Researchers measured blood sugar, cholesterol, antioxidant levels, body weight and inflammation using the GRADE system, which checks the strength of evidence. Meta-analysis found that sesame significantly improved fasting blood sugar in people with diabetes. It also reduced hemoglobin A1c, which indicates long-term blood sugar control.

Sesame helps lower blood sugar after meals, which is very important for diabetics. It also lowered LDL (“bad”) cholesterol, which can cause heart disease. Sesame seeds also reduced total cholesterol and triglycerides, both of which increase heart risk. It also increased two antioxidant enzymes (CAT and SOD) that help protect the body’s cells from damage.

How does sesame affect heart health?

These results suggest that sesame may help control blood sugar, improve cholesterol, and reduce oxidative stress, all of which are important for protecting the heart in people with diabetes. But the study found no major changes in HDL (“good”) cholesterol, insulin resistance, C-reactive protein (inflammation) or blood pressure. Once people stopped taking sesame products, their benefits also diminished, meaning you may need to use them regularly to maintain the effects. The evidence was called “very low quality” because the studies were small, short, and not done uniformly. Some studies also had design problems. However, sesame is still considered safe and healthy. It contains good fats, fiber and antioxidants. Previous studies also show that sesame may reduce inflammation, improve cholesterol and help lower blood pressure.

In real life, adding sesame seeds to your food is easy and inexpensive. According to EatingWell, multiple studies have found that people benefit from eating about 30 grams per day for at least 8 weeks. You can cook with sesame oil, sprinkle sesame seeds on your food, or use tahini in sauces, dips, or smoothies. Crushed or blended sesame seeds (such as tahini or sesame oil) may be more helpful than whole seeds because your body can absorb nutrients more easily.

Experts say sesame is not a cure, but it can help diabetic patients when used with medication, exercise and a healthy diet. People taking medications for diabetes or cholesterol should talk to their doctor before using large amounts of sesame supplements. Overall, experts say sesame may help the heart by improving blood sugar, cholesterol and antioxidant levels in people with diabetes.

FAQ

Q1. Can eating sesame seeds help people with Type 2 diabetes?

Yes, studies show that sesame may help lower blood sugar, improve cholesterol and increase antioxidants in people with Type 2 diabetes.

Q2. How much sesame should I eat for health benefits?

Research suggests that about 30 grams per day for at least eight weeks may produce the best results for people with diabetes.