Researchers are now looking at simple foods that may lower these risks, and sesame is one of the top foods being studied because it contains powerful compounds like sesamin and sesamol, as stated by EatingWell report.
Sesame benefits for diabetes
Sesame has been eaten for hundreds of years and is used in common foods like buns and bagels. It may help both heart health and overall body health. Earlier studies on sesame were small and not very clear. So, researchers made a new study that put many old studies together to get a better answer. This new study was published in the journal Diabetes & Metabolic Syndrome: Clinical Research and Reviews.
The researchers analyzed 13 randomized controlled trials with 731 adults, mostly with Type 2 diabetes, from countries like Iran, India, Brazil and Pakistan, as per the EatingWell report. People in the studies consumed sesame in different forms — sesame oil, whole seeds or capsules — with doses from 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 evidence strength. The meta-analysis found sesame significantly improved fasting blood sugar in people with diabetes. It also reduced hemoglobin A1c, which shows long-term blood sugar control.
Sesame helps lower blood sugar after meals, which is very important for people with diabetes. It also lowered LDL (“bad”) cholesterol, which can cause heart disease. Sesame reduced total cholesterol and triglycerides too, both of which raise heart risk. It also increased two antioxidant enzymes — CAT and SOD — which help protect the body’s cells from damage.
How sesame affects heart health
These results suggest sesame may help control blood sugar, improve cholesterol, and reduce oxidative stress, all important for protecting the heart in people with diabetes. However, the study found no big changes in HDL (“good”) cholesterol, insulin resistance, C-reactive protein (inflammation) or blood pressure. The benefits also decreased once people stopped taking sesame products, meaning you may need to use it regularly to keep the effects.The evidence was called “very low quality” because the studies were small, short, and not done in the same way. Some studies also had design problems. But sesame is still seen as safe and healthy. It has good fats, fiber, and antioxidants. Earlier studies also show that sesame may reduce inflammation, improve cholesterol, and help lower blood pressure.
In real life, adding sesame to your food is easy and cheap. Many studies found benefits when people ate about 30 grams a day for at least 8 weeks, according to EatingWell. You can cook with sesame oil, sprinkle sesame seeds on your food, or use tahini in sauces, dips, or smoothies. Crushed or blended sesame (like tahini or sesame oil) may help more than whole seeds because your body can absorb the nutrients more easily.
Experts say sesame is not a cure, but it can help people with diabetes when used along with medicine, exercise, and a healthy diet. People who take diabetes or cholesterol medicines 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.
FAQs
Q1. Can eating sesame help people with Type 2 diabetes?
Yes, studies show sesame may help lower blood sugar, improve cholesterol and boost antioxidants in people with Type 2 diabetes.
Q2. How much sesame should I eat for health benefits?
Research suggests around 30 grams a day for at least eight weeks may give the best results for people with diabetes.