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Sesame Seed Oil

Also known as: sesame seed oil, sesame oil, Sesamum indicum

Overview

Sesame seed oil is derived from the seeds of the sesame plant (*Sesamum indicum*). It is known for its high content of unsaturated fats and lignans, such as sesamin and sesamolin, making it a valuable dietary supplement. This oil is characterized by its rich antioxidant properties and potential health benefits, including the improvement of lipid profiles, glycemic control, and reduction of inflammation. As a plant-based oil, it integrates well into various diets. Research into sesame seed oil spans moderate to high maturity, with multiple systematic reviews and meta-analyses substantiating its effects, though variability in outcomes has been noted.

Benefits

Evidence-based benefits of sesame seed oil include: 1. **Glycemic Control**: Significant reductions in fasting blood sugar (FBS) and hemoglobin A1c (HbA1c), specifically noted in diabetic patients. 2. **Lipid Profiles**: Some studies show a significant decrease in triglyceride levels, though results for total cholesterol are mixed. 3. **Anti-inflammatory Effects**: Reductions in interleukin-6 (IL-6) levels have been observed, suggesting anti-inflammatory properties. The strength of the evidence is generally good, with systematic reviews confirming these benefits.

How it works

The action of sesame seed oil is primarily attributed to its lignans, which are believed to influence antioxidant and anti-inflammatory pathways. These compounds affect lipid metabolism and insulin sensitivity by interacting with key enzymes and biological systems such as the cardiovascular, metabolic, and immune systems, notably through pathways like NF-κB and MAPK.

Side effects

Sesame seed oil is considered safe for most individuals when consumed in moderate amounts. No common side effects (>5%) have been reported in scientific studies. Uncommon side effects (1-5%) were also not identified. Rare side effects have limited data, and none were reported among the reviewed studies. Caution is advised when combining it with antidiabetic medications due to potential hypoglycemic effects. While there are no specific contraindications, individuals allergic to sesame should avoid its use. Pregnant or breastfeeding women are recommended to consult healthcare providers before using sesame seed oil.

Dosage

Recommended dosages of sesame seed oil generally range from 10 to 20 mL per day, or 25 to 50 grams of sesame seeds. Studies have used this dosage range effectively for benefits such as glycemic control. While there is no maximum safe dose, very high doses should be approached cautiously due to the oil's high fat content. Timing of consumption is flexible; integrating it within a balanced diet is advisable. The form used can affect the bioactive compounds available, with options including oil, capsules, and tahini.

FAQs

Is sesame seed oil safe?

Yes, it is generally safe, but individuals with sesame allergies should avoid it.

What is the best time to take sesame seed oil?

There is no specific timing recommended; it can be consumed as part of a regular diet.

What health benefits can I expect?

Anticipated benefits include improved glycemic control, better lipid profiles, and potential anti-inflammatory effects.

Is sesame seed oil a cure for diabetes?

No, it is not a cure, but it may support standard treatments for diabetes and cardiovascular health.

Research Sources

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/sesame-fractions-and-lipid-profiles-a-systematic-review-and-metaanalysis-of-controlled-trials/25D054D457893E57A9D4EA8EBF8459A3 – This systematic review and meta-analysis assessed the effect of sesame fractions on lipid profiles. It included 10 trials with a total of 908 participants, revealing no significant reduction in total cholesterol but a notable decrease in triglycerides.
https://onlinelibrary.wiley.com/doi/10.1155/2021/2873534 – This systematic review focused specifically on the effects of sesame seeds and derivatives on glycemic control. It included data from 8 trials involving 382 participants, showing significant reductions in both FBS and HbA1c levels.
https://www.researchgate.net/publication/301287947_Effects_of_the_Intake_of_Sesame_Seeds_Sesamum_indicum_L_and_Derivatives_on_Oxidative_Stress_A_Systematic_Review – This research emphasized the impact of sesame seeds and oil on oxidative stress markers. The analysis highlighted promising benefits, specifically in inflammatory biomarkers, despite variability in outcomes across studies.
https://onlinelibrary.wiley.com/doi/10.1155/2021/6622981 – This meta-analysis evaluated the influence of sesame seed oil on inflammatory markers, reporting a significant reduction in IL-6 levels while concluding no substantial effect on CRP and TNF-α among the general population.
https://pubmed.ncbi.nlm.nih.gov/35043479/ – The study presented significant findings regarding the hypoglycemic and anti-inflammatory effects of sesame seed oil, contributing to the existing literature on its benefits in managing diabetes and heart health.