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Sesame seed
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 insulin response and slow digestion, thereby reducing the risk of blood sugar spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and high fat content, which delays glucose absorption.
🍽️ Best Paired With (Veg)
- Avocado salad – Rich in healthy fats and fiber, enhancing satiety and further stabilizing blood sugar levels.
- Stir-fried tofu – Provides a high-protein, low-carb option that complements the nutritional profile of sesame seeds.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids, which can help improve insulin sensitivity.
- Chicken stir-fry – Lean protein helps maintain muscle mass and stabilize blood sugar levels.
🥄 Smart Substitutes
- Flax seeds – Higher in omega-3 fatty acids, which can help reduce inflammation.
- Chia seeds – Higher in fiber which can help with blood sugar control.
- Hemp seeds – Provide a good source of protein and essential fatty acids without added carbs.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar levels as sesame seeds are low in carbohydrates.
- 30–60 min: Minimal to no rise in blood sugar due to the low carb content and presence of healthy fats and protein.
- 2–3 hr: Stable blood sugar levels; the healthy fats and protein in sesame seeds help in sustaining energy without spikes.
— 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 Sesame seed
Can sesame seeds be part of a ketogenic diet?
Yes, sesame seeds are low in carbs and high in healthy fats, making them suitable for a ketogenic diet.
How can sesame seeds affect blood sugar control?
Due to their low carbohydrate content and high levels of fiber and healthy fats, sesame seeds can help in maintaining stable blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
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