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Sesame oil is a versatile, aromatic oil. The intensity and nuttiness of toasted sesame oil make it the perfect finishing oil for a dish. Untoasted sesame oil has a relatively neutral flavor, making it a great option for cooking.
Regular sesame oil is made by pressing raw sesame seeds, says Jessica Vanroo, CCMP, the executive chef at the Susan Samueli Integrative Health Institute at the University of California, Irvine. Toasted sesame oil is made by pressing toasted sesame seeds.
Today we’ll tell you everything you need to know about the nutritional benefits of sesame oil.
Is sesame oil good for you?
More than 80 percent of sesame oil is made up of healthy, unsaturated fats, Vanroo says. According to the American Heart Association, a balanced diet that includes both monounsaturated and polyunsaturated fats can help lower bad cholesterol levels, which can reduce your risk of heart disease or stroke.
Sesame oil is also an excellent source of amino acids and fat-soluble vitamins, according to a 2022 review. Consuming sesame oil may also help regulate blood sugar levels, treat arthritis, reduce inflammation, and promote hair health, according to WebMD.
What sets sesame oil apart from other seed oils that fall under the “hateful eight” is that sesame oil is less processed, Vanroo adds.
Does sesame oil contain a lot of Omega-6?
Sesame oil contains a balanced ratio of the essential fatty acids Omega-3, Omega-6, and Omega-9, according to WebMD. Omega-6, in particular, is a type of polyunsaturated fat. A moderate intake of Omega-6 linoleic acid may reduce your risk of developing cardiovascular diseases (CVDs), a 2021 review suggests.
When it comes to Omega-6, balance is key. “The American diet is high in Omega-6,” says Vanroo. Despite the health benefits, a diet that includes a higher-than-average amount of Omega-6 can lead to high cholesterol, she notes. Consuming too many Omega-6 fatty acids can be harmful to your heart and blood vessel cells, according to WebMD.
Is sesame oil anti-inflammatory?
Sesame oil has a strong antioxidant profile, says Vanroo. Sesamin and sesamol are two lignans found in sesame oil that have powerful antioxidant qualities. These lignans provide immense anti-inflammatory benefits, she says.
Research has shown that antioxidants play an important role in fighting cell damage caused by free radicals. This helps reduce inflammation, maintains a strong immune system and reduces the risk of heart disease and cancer.
A 2021 study found that the lignans in sesame in particular may reduce cancer risk by preventing the formation of foodborne carcinogens and possibly also by inhibiting the release of free radicals when inflammation is present.
Who is sesame oil unsuitable for?
Sesame is one of nine serious allergens recognized by the FDA, Vanroo says. Starting in 2023, packaged foods and dietary supplements containing sesame will be required to label it as an allergen in the ingredient list, the FDA said.
More: Are Seed Oils Bad For You? What Experts Want You To Know
Additionally, some diabetes and blood pressure medications may interact with sesame oil, according to WebMD. If you have concerns about consuming sesame oil due to a possible interaction, consult your doctor.
