Per 100 Grams — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/sesame-seeds

sesame seeds

CARBS

11.6 g

PROTEINS

17.7 g

FATS

49.7 g

Sesame seeds are a low-carbohydrate food suitable for managing diabetes due to their minimal impact on blood glucose levels.

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.

“Many in the low-carb community find that incorporating sesame seeds into their diet helps in adding flavor and texture without causing significant blood sugar spikes, making it a favored option for enhancing meals.”
— 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.

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