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sesame 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, phosphorus, iron, zinc, molybdenum, selenium, and vitamins B1, B2, B3, B5, B6, B9, E.
Health Impact: Sesame seeds have a low carbohydrate content and high fat and protein content, which results in a minimal insulin response and slow digestion, thereby preventing significant blood sugar spikes.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low glycemic impact of sesame seeds.
🍽️ Best Paired With (Veg)
- Grilled tofu with sesame seed crust – Provides a high-protein, low-carb meal option that enhances satiety and metabolic control.
- Stir-fried vegetables with sesame seeds – Increases fiber intake while keeping carbs low, aiding in blood sugar management.
🍽️ Best Paired With (Non Veg)
- Sesame-crusted chicken – Offers a lean protein source that helps maintain muscle mass and stabilize blood sugar levels.
- Seared tuna with sesame seeds – Rich in omega-3 fatty acids, which are beneficial for heart health and blood sugar regulation.
🥄 Smart Substitutes
- Flaxseeds – Similar in texture, flaxseeds offer higher omega-3 fatty acids which can help reduce inflammation.
- Chia seeds – Chia seeds provide more fiber per serving, which can help in managing blood sugar levels more effectively.
- Hemp seeds – Higher in protein, hemp seeds can aid in satiety and blood sugar stabilization.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as sesame seeds are low in carbs and high in healthy fats.
- 2–3 hr: Continued stable blood sugar, with potential improvement in satiety and overall metabolic health.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with other low-carb foods to balance the meal.
🤔 FAQs about sesame seeds
How do sesame seeds affect blood sugar in people with diabetes?
Sesame seeds have a minimal impact on blood sugar due to their low carbohydrate content and high healthy fat profile.
Can sesame seeds be part of a weight management diet for diabetics?
Yes, their high fiber and healthy fat content can help in weight management by promoting satiety and reducing overall calorie intake.
Download the Full Metabolic Intelligence Report (PDF)
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