Are Sesame Seeds Good for Diabetes?

Posted 2026-01-07 05:15:09

Sesame Seeds and Its Benefits in Diabetes

What Does “Open Sesame” Remind You Of?

For most of us, the phrase “Open sesame” instantly brings back memories of the famous story of Alibaba and the 40 thieves, where these magical words opened the door to hidden treasure.

In real life too, I would say “Open sesame” to unlock the door to better health. One simple step—adding sesame seeds to your daily diet—can open up multiple health benefits, especially for people managing diabetes.

Sesame seeds have been used in traditional and folk medicine for hundreds of years. Today, modern nutrition science also supports their role in improving metabolic health. Since people with diabetes are often advised to be mindful of what they eat, sesame seeds make a smart and nourishing addition to their diet.

What Are Sesame Seeds?

Sesame seeds are tiny, oil-rich seeds that grow in pods on the Sesamum indicum plant. They are widely cultivated in tropical and subtropical regions of Asia, Africa, and South America.

Sesame seeds are available in two main forms:

Unhulled sesame seeds, which retain the outer edible husk
Hulled sesame seeds, where the husk is removed

Based on color, sesame seeds are commonly classified into:

White (natural) sesame seeds
Black sesame seeds

Compared to crops like soybean, peanuts, and rapeseed, sesame seeds are especially rich in healthy oils. They also provide a good balance of protein, vitamins, minerals, and antioxidants.

Calories:
Sesame seeds provide approximately 573 calories per 100 grams, mainly from healthy fats.

Sesame Seeds: Nutrition Highlights

Just 3 tablespoons (30 grams) of sesame seeds offer impressive nutrition.

Unhulled sesame seeds are particularly rich in:

Calcium (supports bone health)
Magnesium (helps regulate blood pressure)
Iron (supports blood health)
Zinc and copper (important for immunity and metabolism)
B-complex vitamins like thiamine (B1), niacin (B3), and vitamin B6

Hulled sesame seeds still retain magnesium, iron, and protein, though calcium content is lower compared to unhulled seeds.

Health Benefits of Sesame Seeds (Especially for Diabetes)

1. Helps Improve Blood Sugar Control

Sesame seeds contain a combination of healthy fats and high-quality plant protein. This combination slows digestion and helps prevent sudden spikes in blood sugar, making them suitable for people with diabetes.

2. Supports Heart Health

Diabetes increases the risk of heart disease. Sesame seeds contain antioxidants and healthy fats that help reduce bad cholesterol and prevent plaque buildup in blood vessels.

3. Helps Lower Blood Pressure

Sesame seeds are rich in magnesium, a mineral known to support healthy blood pressure levels. Maintaining normal blood pressure is crucial for diabetics to reduce complications.

4. Reduces Inflammation

Chronic inflammation is common in diabetes. Sesame seeds and sesame oil contain natural anti-inflammatory compounds that help calm inflammation in the body.

5. Rich in Antioxidants

Sesame seeds contain powerful antioxidants like sesamin and sesamol. These compounds help fight oxidative stress, which plays a key role in insulin resistance and diabetes-related complications.

6. Supports Bone Health

Unhulled sesame seeds are an excellent source of calcium and magnesium, making them beneficial for bone strength—especially important for older adults and postmenopausal women with diabetes.

7. Improves Blood Cell Formation

Sesame seeds provide iron, copper, and vitamin B6, all of which are essential for red blood cell production and proper oxygen transport in the body.

8. Supports Metabolism and Energy

B vitamins present in sesame seeds help support cellular function, energy production, and metabolism—areas often affected in people with diabetes.

9. Boosts Immunity and Thyroid Health

Sesame seeds provide zinc, selenium, copper, iron, vitamin B6, and vitamin E, which support immune function and healthy thyroid activity.

10. Helpful in Joint Health

Sesamin, a unique compound found in sesame seeds, has shown benefits in joint health and may help reduce symptoms of knee arthritis, which is common in people with long-standing diabetes.

11. Benefits During Menopause

Sesame seeds contain phytoestrogens, which may help women manage hormonal changes during menopause, a phase often associated with weight gain and insulin resistance.

Why Black Sesame Seeds Are Special for Diabetics

Black sesame seeds may be particularly beneficial for people with diabetes. Despite their small size, they pack strong nutritional value. They help:

Manage blood pressure
Reduce inflammation
Combat oxidative stress
Provide healthy fats and protein

Because of these properties, black sesame seeds can support better metabolic control and overall health in diabetes.

How to Consume Sesame Seeds Safely

Dry roast and add to salads or vegetables
Sprinkle on rotis, chutneys, or soups
Use sesame oil in moderation for cooking

Recommended amount:
About 1–2 tablespoons per day, unless advised otherwise by a healthcare professional.

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