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Sesama seeds
CARBS
11.6 g
PROTEINS
17.7 g
FATS
49.7 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 11.8 g
Key Nutrients: Calcium, magnesium, zinc, fiber, iron
Health Impact: Sesame seeds have a low carbohydrate content and high fat and protein levels, which result in a minimal insulin response and slow digestion, helping to maintain stable blood glucose levels.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic impact of sesame seeds.
🍽️ Best Paired With (Veg)
- Avocado salad with sesame seeds – Avocado provides healthy fats that can help with satiety and further stabilize blood sugar levels.
- Stir-fried tofu with sesame seeds – Tofu is a low-carb protein source that complements the texture and nutritional profile of sesame seeds.
🍽️ Best Paired With (Non Veg)
- Grilled salmon with sesame seed crust – Salmon is rich in omega-3 fatty acids, which are beneficial for cardiovascular health and blood sugar regulation.
- Chicken sesame stir-fry – Chicken provides a high-quality protein that helps in maintaining muscle mass and stabilizing blood sugar levels.
🥄 Smart Substitutes
- Flaxseeds – Similar in texture, flaxseeds offer higher omega-3 fatty acids which can help reduce inflammation.
- Chia seeds – Chia seeds provide a good source of fiber and can help in maintaining a stable blood sugar level.
- Hemp seeds – Hemp seeds are rich in protein and healthy fats, beneficial for heart health and blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels due to low carbohydrate content.
- 30–60 min: Minimal to no rise in blood sugar, as sesame seeds are low in carbs and high in healthy fats.
- 2–3 hr: Stable blood sugar levels; the high fiber content helps in slow digestion and prolonged energy release.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with other low-carb foods to balance the meal.
🤔 FAQs about Sesama seeds
How can sesame seeds benefit my diabetes management?
Sesame seeds are low in carbs and high in healthy fats and fiber, which can help in managing blood sugar levels and reducing post-meal glucose spikes.
Are sesame seeds good for every type of diabetes?
Yes, sesame seeds can be a beneficial addition to the diet for type 1, type 2, and gestational diabetes due to their low carbohydrate content and nutritional benefits.
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