Research shows that sesame-related intervention may improve glycated hemoglobin, but there is no evidence to support black sesame powder lowering blood sugar and blood pressure

2026/10/05 06:24

Research shows that sesame-related intervention may improve glycated hemoglobin, but it cannot be directly equated to eating black sesame powder to lower blood sugar and blood pressure; the picture is a situational photo. (Picture taken from freepik)

[Health Channel/Comprehensive Report] Many people like to add a spoonful of black sesame powder to soy milk for breakfast. It not only adds aroma, but also hopes to help control blood sugar and blood pressure. However, Dai Xiaofu, director of Taoyuan Wenxin Clinic, pointed out that the blood sugar improvement observed in one study mainly came from the use of sesame oil or sesamin capsules by diabetic patients and cannot be directly counted from the spoonful of black sesame powder for breakfast. It should be noted that there is currently no reliable evidence to support the use of sesame seeds to control blood pressure.

After seeing the research that "sesame seeds can help control blood sugar", don't rush to add 2 more spoons. Dai Xiaofu posted on Facebook "Dr. Dai Xiaofu丨ENT x Life Medicine Observatory" to share that in a 2025 comprehensive analysis, there were 3 trials and a total of 138 patients with type 2 diabetes, and an improvement in "glycated hemoglobin" was observed. This indicator reflects average blood glucose over the past two to three months, and the certainty of this part of the evidence is moderate.

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However, the study also has limitations that need to be noted. First of all, the studies that showed the effect used sesame oil or sesamin capsules, so it cannot be directly inferred that eating black sesame powder for breakfast will have the same effect; secondly, the improvement of fasting blood sugar is not clear, and these trials lasted only about 4 to 12 weeks, so it is still impossible to judge the effect of long-term consumption.

There is currently insufficient evidence to lower blood pressure

As for blood pressure, Dai Xiaofu analyzed that the research results did not show a clear reduction effect, and the results between various trials were also very different. In particular, the certainty of the evidence for systolic blood pressure was rated as "extremely low." In other words, there is currently no reliable evidence to support the use of black sesame seeds as a method of controlling blood pressure. If you have high blood pressure or diabetes, you should still control the disease according to the original treatment plan. You should not reduce or stop taking the medicine just because you start eating sesame seeds.

How do people eat black sesame seeds?

Dai Xiaofu said that people who like black sesame can still eat it. The key is not to consume it in large quantities as a food that lowers blood sugar and blood pressure, but to pay attention to the selection and portion. Unsweetened black sesame powder can be added to soy milk, yogurt or meals in small amounts. There are about 60 calories per 10 grams. According to the actual product label, you can weigh it once to know how much you usually have in a spoonful.

Dai Xiaofu reminded that when it comes to sesame paste, sesame candy, and sesame glutinous rice balls, you must pay attention to the added sugar and total calories. The presence of black sesame seeds does not mean that it is suitable to eat more, and the absence of sugar does not mean that it has no calories. People who are allergic to sesame should avoid it even if it is ground into powder or made into fillings.

Dai Xiaofu concluded that if you like black sesame seeds, you can continue to enjoy them, and there is no need to increase the amount to lower blood pressure or blood sugar. The important point is that people who are taking medication should not cut off their medication just because they start eating sesame seeds.