The Surprising Food to Eat More of If You Have Diabetes, According to a New Study

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2 days ago

Reviewed by Dietitian Annie Nguyen, M.A., RDA study suggests sesame may help improve blood sugar and cholesterol in people with diabetes.
Sesame products—like oil, seeds or tahini—could support heart health when used consistently.
While promising, the evidence is lower-quality, so speak with a healthcare provider before making any major changes.Heart disease is a top health concern for good reason—it's the leading cause of death worldwide. And if you're among the 38.4 million American adults who are living with diabetes, your risk is even higher. That's because diabetes doesn't just affect blood sugar—it also contributes to a cascade of problems that raise the chances of having a heart attack or stroke. These include high levels of LDL ('bad') cholesterol, elevated triglycerides and chronic oxidative stress, which damages blood vessels over time. Finding simple, effective ways to reduce this risk is a major priority in diabetes care.
One promising approach researchers have been exploring is food—especially foods with bioactive compounds that go beyond basic nutrition. Sesame (yes, the same seed you'll find on buns and bagels) has been a key ingredient in many diets for centuries and contains powerful compounds like sesamin and sesamol that act as antioxidants and support heart and metabolic health.
Until now, studies on sesame's health benefits have been relatively small and inconsistent. But a new meta-analysis published in Diabetes & Metabolic Syndrome: Clinical Research and Reviews brings together the results of 13 clinical trials to take a closer look. The researchers focused on people with diabetes and evaluated how sesame products affected a wide range of cardiovascular risk factors, including blood sugar, cholesterol levels and markers of oxidative stress. Their findings suggest sesame may do more than add flavor—it could also play a meaningful role in protecting your heart.
Researchers conducted a systematic review and meta-analysis, a study method that pools data from multiple past trials to look for patterns. They included 13 randomized controlled trials involving a total of 731 adults with diabetes. Most participants had type 2 diabetes, and the studies were conducted across several countries, including Iran, India, Brazil and Pakistan.
Participants received sesame in various forms—such as sesame oil, whole seeds or capsules—at doses ranging from 200 to 60,000 milligrams per day. The interventions lasted between six and 12 weeks. The researchers measured outcomes like blood sugar, cholesterol, antioxidant activity, body weight and inflammation markers. They used the GRADE system, a formal framework for evaluating the strength of scientific evidence.
Overall, the study found that sesame products were linked to significant improvements in several cardiovascular disease risk factors for people with diabetes. Specifically, sesame consumption:
Lowered fasting blood glucose
Reduced hemoglobin A1c (a measure of long-term blood sugar control)
Decreased post-meal blood glucose
Reduced LDL cholesterol
Decreased total cholesterol and triglycerides
Increased levels of two key antioxidant enzymes: catalase (CAT) and superoxide dismutase (SOD)
These changes suggest that sesame may help regulate blood sugar, improve lipid profiles and protect against oxidative stress—three critical goals in managing diabetes and reducing the risk of heart disease.
However, not all findings were positive. The researchers didn't find significant improvements in HDL ('good') cholesterol, insulin resistance, inflammation markers like C-reactive protein or blood pressure. In addition, the effects appeared to diminish once sesame supplementation stopped, suggesting ongoing use may be necessary.
It's worth noting that the quality of evidence in this study was rated 'very low' due to limitations like small sample sizes, short trial durations, inconsistent results and risk of bias in study design. That means while the findings are promising, they should be interpreted with caution.
That said, sesame is a safe and nutritious ingredient to include in your diet, even if these specific heart-health benefits aren't fully confirmed. It's rich in healthy fats, fiber and antioxidants, and previous studies have linked it to lower inflammation, improved blood pressure and better cholesterol levels.
If you're living with diabetes or concerned about heart health, adding sesame products to your diet could be a simple, budget-friendly step with potential upside. In the reviewed studies, most benefits were seen with higher doses (around 30 grams per day) and longer use (eight weeks or more), so consistency matters.
Try adding sesame oil to stir-fries or salad dressings, sprinkling toasted seeds over vegetables and grains or using tahini in sauces, dips and smoothies. Crushed or blended sesame (like tahini or sesame oil) may offer more benefits than whole seeds, since grinding improves the bioavailability of beneficial compounds like sesamin.
Of course, sesame isn't a magic bullet. It should be part of a broader strategy that includes medical treatment, physical activity and a balanced diet. And if you're on medications for blood sugar or cholesterol, check with your healthcare provider before starting any supplement.
Sesame may offer heart-protective benefits for people with diabetes, according to a new meta-analysis. It helped improve blood sugar, cholesterol and antioxidant activity—three pillars of cardiovascular health. While the overall quality of the evidence is low, these findings add to a growing body of research suggesting that sesame could be a helpful addition to diabetes care. Incorporating sesame oil, tahini or seeds into your meals may be a flavorful and health-supportive choice worth exploring.
Read the original article on EATINGWELL