A recent clinical trial published in BMC Nutrition suggests that incorporating sesame oil into a low-calorie diet may significantly improve blood sugar control and reduce liver inflammation, outperforming commonly used oils like sunflower oil. Taiwanese gastroenterologist Dr. Qian Zhenghong, who shared the findings on his Facebook page, emphasizes that the key lies in how the oil is consumed—and offers three simple, effective methods to preserve its nutritional value.
Study Highlights Sesame Oil’s Blood Sugar Benefits
The randomized controlled trial followed 60 women diagnosed with fatty liver disease over 12 weeks. Participants were split into two groups: one consumed a daily serving of sesame oil, while the other used sunflower oil—both alongside a calorie-restricted diet. While both groups lost weight, the sesame oil group showed markedly superior results in glycemic control.
Those on sesame oil experienced a drop in fasting blood glucose of 18.2 mg/dL, compared to just 4.3 mg/dL in the sunflower oil group. Fasting insulin levels fell by 3.2 µIU/mL versus 0.5 µIU/mL, and insulin resistance—measured by HOMA-IR—decreased by 1.4 points (versus 0.3). Moreover, pancreatic beta-cell function (HOMA-β) improved by 15.6 in the sesame oil group, versus only 3.2 in the control group.
Why Sesame Oil Works: The Science
Dr. Qian explains that sesame oil is rich in monounsaturated fatty acids (MUFAs), which help protect pancreatic beta cells, enhance insulin sensitivity, and modulate lipid metabolism genes. These actions reduce insulin resistance and stimulate the release of GLP-1, a hormone that boosts insulin secretion.
Taiwanese nutritionist Li Wanping adds that sesame oil contains potent antioxidants, including sesamin, sesamolin, vitamin E, and phytosterols. These compounds neutralize free radicals, protect beta cells from oxidative damage, and promote glucose uptake and insulin secretion. For fatty liver patients, the vitamin E content also helps alleviate liver inflammation and reduce cellular damage.
Three Healthy Ways to Use Sesame Oil
Dr. Qian warns that high-heat cooking—such as frying or searing—destroys the beneficial sesame lignans and vitamin E. The study’s protocol used sesame oil cold, so he recommends these three practical methods:
- Drizzle over salads – Use as a dressing with a splash of vinegar and soy sauce.
- Mix into rice or noodles – Stir in after cooking for a nutty flavor boost.
- Add to cooked dishes – Drizzle over steamed vegetables or stir-fries just before serving.
Simple recipes include a tofu salad with sesame oil dressing, a sesame oil noodle bowl with vegetables and chicken, and sesame-oil finished sautéed greens like broccoli and mushrooms.
Recommended Products from Consumer Council
Hong Kong’s Consumer Council (消委會) tested sesame oils in its Choice magazine issue 566 and awarded top five-star ratings to the following brands:
- CRUDIGNO Organic Cold Pressed Sesame Seed Oil
- 芝初 冷壓芝麻油
- Bio Planete 有機初榨冷壓芝麻油
- Topvalu Bestprice 日本純正芝麻油
- 九鬼 純正黑芝麻油
- 山田製油 一番榨黑芝麻油
- CARWARI 有機特級初榨芝麻油
Broader Implications and Next Steps
Swapping out your usual cooking oil for high-quality cold-pressed sesame oil could be a simple, evidence-based step toward better metabolic health. However, experts advise consulting a healthcare professional before making significant dietary changes, especially for individuals with existing conditions like diabetes or fatty liver. For best results, pair sesame oil with a balanced, calorie-controlled diet and avoid exposing it to high temperatures.