Reviewed Diettian Annie Nguyen, Ma, Rd
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The main points
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The study shows that sesame can help improve blood sugar and cholesterol in people with diabetes.
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Sesame products such as oil, seeds or tahini – can maintain heart health when used consistently.
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When promising, the evidence is of lower quality, so talk to the health care provider before making major changes.
Heart disease is the most important concern for a good reason – the main cause of death worldwide. And if you are between $ 38.4 million. American adults living with diabetes are even higher at your risk. This is because diabetes not only affects blood sugar levels – it also contributes to problems that can cause a heart attack or stroke. These include high LDL (“bad”) cholesterol, increased triglycerides and chronic oxidative stress, which over time damage the blood vessels. The main priority for diabetes is to find simple, effective ways to reduce this risk.
One of the promising methods of researchers studied food, especially food with bioactive compounds that exceed the main diet. Sesame (yes, the same seed you find on buns and bagels) was the main ingredient in many diets for centuries and contains powerful compounds such as sesamin and semol, which act as antioxidants and maintain heart and metabolic health.
So far, Sesame’s health benefits have been relatively small and inconsistent. But the new meta -analysis announced Diabetes and Metabolic Syndrome: Clinical Research and Reviews Combines 13 clinical trials to take a closer look. Researchers focused on people with diabetes and assessed how sesame products affected many cardiovascular risk factors, including blood sugar, cholesterol and oxidative stress markers. Their findings show that sesame can do more than adding a taste – it can also play a significant role in protecting your heart.
How was this study done?
Researchers conducted a systematic review and a meta-analysis-study method that collects data from several previous studies to search for models. They included 13 random sample -controlled studies with a total of 731 adults with diabetes. Most of the participants had type 2 diabetes, and studies were conducted in several countries, including Iran, India, Brazil and Pakistan.
Participants received various forms of sesame, such as sesame oil, all seeds or capsules – doses of 200 to 60,000 milligrams per day. The interventions lasted from six to 12 weeks. Researchers measured results such as blood sugar, cholesterol, antioxidant activity, body weight and inflammatory markers. They used the degree system – the official system for assessing the strength of scientific evidence.
What did the study find?
In general, the study found that sesame products were linked to significant improvement of road cardiovascular risk factors for people with diabetes. Specifically, sesame use:
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Reduced the amount of glucose in the blood
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Reduced hemoglobin A1C (long -term blood sugar control measure)
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Decreased levels of glucose after a meal
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Decreased total cholesterol and triglyceride
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Increased levels of two major antioxidants enzymes: catalase (CAT) and superoxide dismutase (Sod)
These changes indicate that sesame can help regulate blood sugar levels, improve lipid profiles and protect against oxidative stress – three critical objectives for diabetes and reduce the risk of heart disease.
However, not all conclusions were positive. Researchers did not find significant HDL (“good”) cholesterol, insulin resistance, and improvement of inflammation markers such as C-reactive protein or blood pressure. In addition, the effect has shown when sesame supplements stop may require constant use.
It is worth noting that the quality of the evidence in this study was assessed “very low” due to restrictions such as the small sample size, the short test duration, inconsistent results and the risk of bias. This means that although the conclusions are promising, they should be interpreted with caution.
However, Sesame is a safe and nutritious ingredient that needs to be included in your diet, even if these specific heart health benefits are not fully confirmed. It is rich in healthy fat, fiber and antioxidants, and previous studies have linked it to lower inflammation, improved blood pressure and better cholesterol.
How does it apply to real life?
If you live with diabetes or worried about heart health, adding sesame products to your diet can be a simple, budget -favorable step with a possible upside down. In reviewed studies, most advantages were observed at higher doses (about 30 grams per day) and longer use (eight or more weeks), so consistency is important.
Try adding sesame oil to mixing or lettuce sauces, sprayed on roasted seeds on vegetables and cereals or using tahini sauces, drips and cocktails. Crushed or mixed sesame (such as tahini or sesame oil) can offer more benefits than healthy seeds, as grinding improves bioavailability of useful compounds such as sessamin.
Of course, sesame is not a magical bullet. This should be part of a broader strategy involving medical treatment, physical activity and a balanced diet. And if you are taking medicines for blood sugar or cholesterol, consult your health care provider before starting any supplement.
Our expert is taking
Based on the new meta -analysis, Sesame can bring the benefits of cardiac protection for people with diabetes. This helped to improve blood sugar, cholesterol and antioxidant activity – three cardiovascular columns. Although the total quality of the evidence is low, this data increases more and more studies that show that sesame can be beneficial to the supplement to diabetes maintenance. Including sesame oil, tahini or seeds in your dishes can be a fragrant and health care choice worth exploring.
Read the original article about Eatingwell