Sesame oil is praised for its rich flavor and potential health benefits. Packed with antioxidants, its nutty taste enhances dishes in various cuisines, from Asian stir-fries to Middle Eastern dips.
Despite its benefits, sesame oil is a seed oil, and its extraction process can affect its nutritional value. Cold-pressed sesame oil retains more nutrients, while other methods, like high-heat or chemical processing, may introduce harmful byproducts.
In this context, sesame oil's place in a healthy diet requires a nuanced understanding of its sourcing and processing.
This article discusses what sesame oil is, evaluates whether it’s good for you, and offers healthy ways to include it in your diet. We’ll also suggest an alternative without the potential downsides.
What is Sesame Oil?
Sesame oil is a type of vegetable oil extracted from sesame seeds. It is known for its rich, nutty, and earthy flavor and versatility in cooking. It is commonly used in Asian, Middle Eastern, and African cuisines — both as a cooking oil and a flavor enhancer.
For example, in Korean cuisine, sesame oil is often used to season dishes like bibimbap and kimchi.
There are two main types of sesame oil. Light sesame oil, or untoasted sesame oil, is made from raw seeds and has a milder flavor. It is suitable for frying or sautéing. Toasted sesame oil, made from roasted seeds, has a deeper flavor. It is typically used as a finishing oil to enhance dishes like stir-fries, soups, and salads ❶.
Beyond its culinary purposes, sesame oil is valued for its antioxidants like sesamol and sesaminol. It has been used in traditional medicine to address skin conditions, joint pain, and toothaches.
Related Article: The Best Sesame Oil Substitute and Other Alternatives
Is Sesame Oil Good for You?
Sesame oil is rich in antioxidants and bioactive compounds like lignans, phytosterols, and sesamin, which have anti-inflammatory properties. These compounds may help reduce the risk of inflammation-related diseases, such as osteoarthritis, heart conditions, neurodegenerative disorders, and skin and liver diseases ❷,❸.
However, it's important to remember that sesame oil is a seed oil, and how seed oils are processed can be a concern. Many seed oils, including some sesame oils, undergo high-heat extraction or chemical processing (such as using solvents like hexane). These can strip the oil of some of its natural nutrients and may result in the formation of harmful byproducts like trans fats.
Cold-pressed (which is extracted without high heat) or minimally processed sesame oil is a healthier option as it retains more of its antioxidants and vitamins. This method also maintains the oil's natural flavor.
While sesame oil can be part of a healthy diet when used in moderation, it’s best to choose high-quality versions and be mindful of its processing to fully enjoy its benefits minus the downsides.
Related Article: Your Ultimate Seed Oil-Free Grocery List
Healthy Ways to Include Sesame Oil in Your Diet
The key to incorporating sesame oil into your diet is balancing its rich flavor and potential health benefits with mindful usage, especially considering its processing.
Follow these tips so you can enjoy sesame oil's advantages:
Use as a finishing oil
Drizzle toasted sesame oil over cooked dishes like stir-fries, salads, or soups to add depth of flavor without exposing it to high heat. This will enhance your dish with a rich, nutty taste while preserving the oil’s beneficial antioxidants and bioactive compounds.
Add to dressings and dips
Sesame oil makes a great base for salad dressings or dipping sauces. Combine it with ingredients like soy sauce, vinegar, and honey for a tasty and nutritious dressing that adds flavor without the need for extra fats!
Mix with a heat-tolerant oil
To use sesame oil in high-heat cooking, like frying or sautéing, mix it with a more heat-stable oil such as algae oil. This combination allows you to benefit from sesame oil's unique flavor while preventing degradation from high heat.
If you're concerned about using sesame oil for high-heat cooking, consider replacing it with Algae Cooking Club's chef-grade oil. With the highest smoke point of 535°F, this versatile oil is perfect for searing, roasting, baking, grilling, and even making desserts, dressings, and dips.
Related Article: What are High Heat Cooking Oils?
Incorporate into smoothies
Its subtle nutty flavor pairs well with ingredients like bananas, chocolate, or tropical fruits such as mango and pineapple. For example, a sesame oil-infused banana-chocolate smoothie or a mango-coconut blend can offer a unique taste while providing antioxidants.
Use in homemade snacks
Incorporate sesame oil into homemade granola, roasted nuts, or roasted vegetables. You can also drizzle it over popcorn for a nutty twist or use it in energy bars for added richness!
The Bottom Line
Sesame oil is a versatile and flavorful addition to many dishes, thanks to its antioxidants and bioactive compounds. However, mindful usage is important, particularly when it comes to high-heat cooking or choosing minimally processed varieties.
If you’re looking for a worry-free, all-purpose alternative, choose Algae Cooking Club's chef-grade oil. Switching to algae oil allows you to enjoy high-heat cooking and health benefits without the concerns associated with traditional seed oils.