Download the Full Metabolic Intelligence Report (PDF)
Seasame
CARBS
11.6 g
PROTEINS
17.7 g
FATS
49.7 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: 1
Fiber: 11.8 g
Key Nutrients: Magnesium, calcium, iron
Health Impact: Sesame seeds have a low carbohydrate content and a high fat and protein content, which results in a minimal impact on blood sugar levels and a slow digestion time, reducing the likelihood of insulin spikes.
💉 Suggested Bolus
If using an insulin pump, consider a standard bolus due to the low glycemic impact of sesame seeds.
🍽️ Best Paired With (Veg)
- Grilled tofu with sesame seeds – Tofu is a low-carb, high-protein option that pairs well with sesame for a filling meal that doesn't spike blood sugar.
- Stir-fried vegetables with sesame seeds – Vegetables are low in carbs and high in fiber, aiding in blood sugar management when combined with sesame seeds.
🍽️ Best Paired With (Non Veg)
- Sesame-crusted chicken – Chicken is a good source of protein that helps to stabilize blood sugar levels, complemented by the healthy fats in sesame.
- Sesame seed topped salmon – Salmon is rich in omega-3 fatty acids, which are beneficial for heart health in diabetes management, paired with sesame for added texture and nutrients.
🥄 Smart Substitutes
- Flaxseeds – Similar in texture, but higher in omega-3 fatty acids which can help reduce inflammation.
- Chia seeds – Provide a good source of fiber and can help in maintaining a stable blood sugar level.
- Hemp seeds – Higher in protein, which can aid in blood sugar regulation and provide essential amino acids.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar as sesame seeds are low in carbohydrates.
- 30–60 min: Minimal to no rise in blood sugar due to the high fiber and healthy fat content.
- 2–3 hr: Stable blood sugar levels; the healthy fats and protein in sesame seeds help in prolonged satiety and blood sugar control.
— BCDF community member
🧠 Lowering Impact Tip
Consume sesame seeds with a source of protein or healthy fats to further stabilize blood sugar levels.
🤔 FAQs about Seasame
Can sesame seeds be part of a diabetic diet?
Yes, sesame seeds are low in carbs and high in healthy fats and fiber, making them suitable for a diabetic diet.
How can sesame seeds help in blood sugar control?
The high fiber and healthy fat content in sesame seeds help slow down the absorption of carbohydrates, leading to more stable blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.