Reviewed by nutritionist Ani Nguyen, Massachusetts, Rd
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Key points
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A study suggests that sesame can help improve blood sugar and cholesterol in people with diabetes.
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Sesame products – such as oil, seeds or tachines – can support heart health when used sequentially.
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Although promising, the evidence is of lower quality, so talk to a healthcare provider before making major changes.
Heart disease is a major care for health for good reason – this is the leading cause of death worldwide. And if you are among 38.4 million adults who live with diabetes, your risk is even higher. This is because diabetes not only affects blood sugar – it also contributes to a cascade of problems that increase the chances of having a heart attack or stroke. These include high levels of LDL (“bad”) cholesterol, increased triglycerides and chronic oxidative stress that damages blood vessels over time. Finding simple and effective ways to reduce this risk is a major priority in care for diabetes.
A promising approach that researchers examine is food – especially foods with bioactive compounds that go beyond the main diet. The sesame (yes, the same seed you will find on buns and assets) is a key ingredient in many diets for centuries and contains powerful compounds such as sesamine and sesamol, which act as antioxidants and maintain the heart and metabolic health.
So far, studies on the health benefits of sesame have been relatively small and inconsistent. But a new meta-analysis published in Diabetes and Metabolic Syndrome: Clinical Studies and Reviews It combines the results of 13 clinical trials to look more closely. Researchers focused on people with diabetes and evaluated that sesame products influenced a wide range of cardiovascular risk factors, including blood sugar levels, cholesterol levels and oxidative stress markers. Their discoveries suggest that sesame can make more than adding aroma – it can also play a meaningful role in the protection of your heart.
How was this study conducted?
Researchers conducted a systematic examination and meta-analysis, a method of study that combines data from many past tests to search for models. These include 13 randomized controlled studies involving a total of 731 adults with diabetes. Most participants had type 2 diabetes and studies were conducted in several countries, including Iran, India, Brazil and Pakistan.
Participants received sesame in various forms – such as sesame oil, whole seeds or capsules – at doses ranging from 200 to 60,000 milligrams per day. The interventions lasted between six and 12 weeks. Researchers measure results such as blood sugar, cholesterol, antioxidant activity, body weight and markers for inflammation. They used the evaluation system, an official framework assessment framework.
What did the study find?
In general, the study found that sesame products were associated with significant improvements in several factors of risk for cardiovascular disease for people with diabetes. Consumption of sesame consumption:
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Fasting blood glucose reduced
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Reduced hemoglobin A1c (a long -term blood sugar control measure)
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Reduced glucose after eating after meals
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Reduced total cholesterol and triglycerides
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Increased levels of two key antioxidant enzymes: CATALASA (CAT) and Superoxide Dysmutase (SOD)
These changes suggest that sesame can help regulate blood sugar, improve lipid profiles, and prevent oxidative stress – three critical goals for managing diabetes and reducing the risk of heart disease.
However, not all discoveries were positive. Researchers have not found significant improvements to HDL (“good”) cholesterol, insulin resistance, inflammation markers such as C-reactive protein or blood pressure. In addition, the effects appear to be reduced after the sesame supplement stops, suggesting that ongoing use may be required.
It is worth noting that the quality of the evidence in this study is evaluated “very low” due to limits such as small sample sample, short sample duration, inconsistent results and risk of addiction in the design of the study. This means that while the findings are promising, they must be interpreted with caution.
This said that sesame is a safe and nutritious ingredient to include in your diet, even if these specific health benefits are not fully confirmed. It is rich in healthy fats, fiber and antioxidants, and previous studies have linked it to more inflammation, improved blood pressure and better cholesterol levels.
How is this applied to real life?
If you live with diabetes or worry about heart health, adding sesame products to your diet can be simple, budget -friendly step with a potential upward step. In reviewed studies, most benefits are observed with higher doses (about 30 grams per day) and longer use (eight weeks or more), so the sequence matters.
Try to add sesame oil for stirring or salad dressings, sprinkle toast on vegetables and cereals, or the use of tahins in sauces, declines and smoothies. Crushed or mixed sesame (such as tachines or sesame oil) may offer more benefits than whole seeds, as grinding improves the bioavailability of useful compounds such as sesamine.
Of course, sesame is not a magic bullet. It should be part of a broader strategy that includes medical treatment, physical activity and a balanced diet. And if you are on blood sugar or cholesterol medicines, consult your health service provider before starting a supplement.
Our expert takes
Sesame can offer heart protective benefits for people with diabetes, according to a new meta-analysis. It helped to improve blood sugar, cholesterol and antioxidant activity – three pillars of cardiovascular health. Although the overall quality of the evidence is low, these discoveries add to a growing set of studies that suggest that sesame can be a useful addition to diabetic care. The inclusion of sesame oil, tahins or seeds in your meal can be a fragrant and health choice that is worth exploring.
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