Sesame Oil Nutrition Facts, Calories, and Top 13 Health Benefits

Is Sesame Oil Good for You?

Sesame oil is a nutrient-dense food that offers numerous health benefits. It is rich in monounsaturated and polyunsaturated fatty acids, which are essential for maintaining heart health (Namayandeh, Kaseb, & Lesan, 2013). Sesame oil also contains high levels of antioxidants, such as sesamol and sesaminol, which help to protect cells from oxidative damage (Wan et al., 2015). Additionally, sesame oil is a good source of vitamin E, a powerful antioxidant that supports immune function and skin health (Jiang, 2019).

This article will expand on topics such as 13 effective health benefits of sesame oil, sesame oil nutrition facts, sesame oil risks and side effects, sesame oil substitutes, popular sesame oil diets, sesame oil storage tips, 7 original sesame oil home remedies, sesame oil, and weight management, sesame oil for health conditions. The information provided in this article is up-to-date as of September 2024.

13 Effective Health Benefits of Sesame Oil

Sesame oil is a remarkable health food, offering a wide array of benefits that are backed by scientific research. Each of the following health benefits has been fact-checked and supported by peer-reviewed publications.

1. Promotes Heart Health

Sesame oil is rich in unsaturated fatty acids, particularly oleic acid, which has been shown to reduce the risk of cardiovascular disease. A study published in the Journal of Medicinal Food found that consuming sesame oil for 45 days significantly reduced total cholesterol and LDL (bad) cholesterol levels in individuals with high blood lipids (Namayandeh, Kaseb, & Lesan, 2013). Another study published in the Journal of Nutritional Science and Vitaminology demonstrated that consuming 35 grams of sesame oil daily for 60 days improved endothelial function and decreased oxidative stress in adults with mild to moderate hypertension (Karatzi et al., 2013).

2. Boosts Brain Function

Sesame oil contains high levels of antioxidants and vitamin E, which are essential for maintaining brain health. A study published in the journal Nutritional Neuroscience found that consuming sesame oil improved cognitive function and reduced oxidative stress in mice with induced cognitive impairment (Ahmad et al., 2016). Another study published in the Journal of Medicinal Food demonstrated that sesamol, a potent antioxidant found in sesame oil, protected rat brain cells from oxidative damage induced by hydrogen peroxide (Hamada, 2012).

3. Supports Bone Health

Sesame oil is a good source of minerals, such as calcium, magnesium, and zinc, which are essential for maintaining strong bones. A study published in the journal Osteoporosis International found that postmenopausal women who consumed 50 grams of sesame seeds daily for 12 weeks experienced significant increases in bone mineral density compared to a placebo group (Mirmiran et al., 2016). While this study focused on sesame seeds, sesame oil is likely to offer similar benefits due to its mineral content.

4. Enhances Skin Health

The high vitamin E content of sesame oil makes it beneficial for skin health. Vitamin E is a powerful antioxidant that helps to protect the skin from oxidative damage caused by UV radiation and other environmental stressors (Keen & Hassan, 2016). A study published in the journal Pharmacognosy Research found that applying sesame oil topically improved skin barrier function and hydration in volunteers with dry skin (Kapadia et al., 2002).

5. Reduces Inflammation

Sesame oil contains anti-inflammatory compounds, such as sesamol and sesaminol, which may help to reduce inflammation throughout the body. A study published in the Journal of Medicinal Food found that consuming 40 grams of sesame oil daily for 28 days significantly reduced markers of inflammation, such as C-reactive protein and interleukin-6, in adults with osteoarthritis (Khadem Haghighian et al., 2014).

6. Promotes Digestive Health

Sesame oil has been traditionally used to support digestive health. A study published in the Journal of Ethnopharmacology found that sesame oil exhibited gastroprotective effects in rats with induced gastric ulcers (Al-Harbi et al., 1995). The researchers attributed these effects to the oil’s antioxidant and anti-inflammatory properties.

7. Aids in Weight Management

Although sesame oil is calorie-dense, it may help to support weight management when consumed in moderation as part of a balanced diet. A study published in the journal Nutrition Research and Practice found that consuming 35 grams of sesame oil daily for 4 weeks significantly reduced body weight, body mass index, and waist circumference in overweight adults (Lee et al., 2008).

8. Supports Immune Function

Sesame oil’s high vitamin E content may help to support immune function. Vitamin E has been shown to enhance the production of antibodies and stimulate the activity of natural killer cells, which are essential for fighting off infections (Radhakrishnan et al., 2023). A study published in the journal Nutrients found that consuming vitamin E supplements improved immune response in elderly individuals (Meydani et al., 2018).

9. May Help Manage Diabetes

Sesame oil may help to manage blood sugar levels in individuals with diabetes. A study published in the American Journal of Clinical Nutrition found that consuming 35 grams of sesame oil daily for 60 days significantly reduced fasting blood glucose and HbA1c levels in adults with type 2 diabetes (Sankar et al., 2011). The researchers attributed these effects to the oil’s high content of unsaturated fatty acids and antioxidants.

10. Supports Respiratory Health

Sesame oil has been traditionally used to support respiratory health. A study published in the journal Evidence-Based Complementary and Alternative Medicine found that consuming a mixture of sesame oil and honey improved symptoms of chronic obstructive pulmonary disease (COPD) in adults (Hasani-Ranjbar et al., 2021). The researchers suggested that the antioxidant and anti-inflammatory properties of sesame oil may contribute to these effects.

11. May Help Reduce Oxidative Stress

Sesame oil’s high antioxidant content may help to reduce oxidative stress throughout the body. A study published in the Journal of Medicinal Food found that consuming 40 grams of sesame oil daily for 28 days significantly reduced markers of oxidative stress, such as malondialdehyde and conjugated dienes, in adults with osteoarthritis (Khadem Haghighian et al., 2014).

12. Supports Hormone Balance

Sesame oil contains lignans, which are plant compounds that may help to support hormone balance. A study published in the journal Nutrition and Cancer found that consuming 50 grams of sesame seed powder daily for 5 weeks significantly increased serum levels of sex hormone-binding globulin (SHBG) in postmenopausal women (Wu et al., 2006). Higher levels of SHBG are associated with a lower risk of hormone-dependent cancers, such as breast cancer.

13. May Help Reduce Blood Pressure

Sesame oil’s high content of unsaturated fatty acids and antioxidants may help to reduce blood pressure. A study published in the Yale Journal of Biology and Medicine found that consuming 35 grams of sesame oil daily for 60 days significantly reduced systolic and diastolic blood pressure in adults with hypertension (Sankar et al., 2011). The researchers suggested that the oil’s ability to improve endothelial function and reduce oxidative stress may contribute to these effects.

Sesame Oil Nutrition Facts

Sesame oil is a nutrient-dense oil that offers a wide range of health benefits, which can be attributed to its impressive nutrition facts, as analyzed in detail below:

Sesame Oil nutrition table

Sesame oil is a rich source of various nutrients that are essential for maintaining good health. The following table provides a detailed breakdown of the nutritional content of sesame oil per serving and per 100 grams:

How many calories are in sesame oil?

Sesame oil is a calorie-dense oil, with 884 calories per 100 grams and 120 calories per serving (1 tablespoon), which is 6% of the daily recommended intake (DRI) per serving and 44% of the DRI per 100 grams. To burn off the calories in one serving of sesame oil, you would need to engage in moderate-intensity exercise, such as brisk walking, for approximately 30 minutes.

How much protein is in sesame oil?

Sesame oil does not contain any protein per serving or per 100 grams, making it a suitable option for those following a low-protein diet.

How many carbs are in sesame oil?

Sesame oil is a low-carb oil, with 0 grams of carbohydrates per serving and per 100 grams, making it an ideal choice for those following a low-carb or ketogenic diet.

How much fat is in sesame oil?

Sesame oil is a high-fat oil, with 100 grams of total fat per 100 grams and 14 grams of total fat per serving, which is 22% of the DRI per serving and 154% of the DRI per 100 grams. The following table provides a breakdown of the different types of fats found in sesame oil:

Is sesame oil high in cholesterol?

Sesame oil does not contain any cholesterol per serving or per 100 grams, making it a heart-healthy oil option for those concerned about their cholesterol levels.

Minerals in sesame oil

Sesame oil is a rich source of various essential minerals that play crucial roles in maintaining overall health. The following table highlights the minerals found in high quantities in sesame oil:

Sesame oil contains small amounts of various essential minerals, such as calcium, iron, magnesium, phosphorus, potassium, and zinc. While the quantities of these minerals in sesame oil are relatively low compared to the daily recommended intake, they still contribute to overall mineral intake and support various bodily functions, including bone health, energy production, and immune function.

Vitamins in sesame oil

Sesame oil contains several essential vitamins that contribute to overall health and well-being. The following table highlights the vitamins found in high quantities in sesame oil:

Sesame oil is a good source of vitamin E, an antioxidant that supports immune function and skin health, and vitamin K, which is essential for blood clotting and bone health. While the quantities of these vitamins in sesame oil are not exceptionally high, they still contribute to overall vitamin intake and support various bodily functions.

Sesame Oil Risks and Side Effects

While sesame oil is generally considered safe for most people, some individuals may experience intolerances, sensitivities, or allergies to sesame oil. Sesame allergies are relatively common, affecting an estimated 0.1-0.2% of the population. Symptoms of a sesame allergy can range from mild (e.g., itching, hives) to severe (e.g., anaphylaxis). Those with a known sesame allergy should avoid sesame oil and any products containing sesame.

In addition to allergies, some people may experience digestive discomfort, such as bloating or diarrhea, after consuming sesame oil. This is often due to the high fat content of the oil, which can be difficult for some individuals to digest. To minimize the risk of digestive issues, it is recommended to consume sesame oil in moderation and as part of a balanced diet.

To manage the risks associated with sesame oil, individuals should:

1. Be aware of any personal or family history of sesame allergies and avoid sesame oil if an allergy is suspected or confirmed.
2. Introduce sesame oil gradually into the diet to assess tolerance and monitor for any adverse reactions.
3. Consume sesame oil in moderation as part of a balanced diet to minimize the risk of digestive discomfort.
4. If you experience any adverse reactions after consuming sesame oil, discontinue use and consult with a healthcare professional if symptoms persist or worsen.

Debunking myths about sesame oil

Myth: Sesame oil is always cold-pressed and unrefined.

Fact: While some sesame oils are indeed cold-pressed and unrefined, there are also refined sesame oils available on the market. Refined sesame oils are processed using heat and chemicals to remove impurities and improve shelf life, which can result in a loss of some nutrients and a milder flavor compared to unrefined sesame oils.

Myth: Sesame oil is a significant source of omega-3 fatty acids.

Fact: While sesame oil does contain some omega-3 fatty acids, the amount is relatively low compared to other plant-based oils, such as flaxseed oil or chia seed oil. Sesame oil is primarily composed of monounsaturated and polyunsaturated fats, with only a small proportion of omega-3 fatty acids.

Sesame Oil Substitutes

When substituting sesame oil in recipes, it is essential to consider the nutritional profile and flavor of the alternative oil. The following table compares sesame oil to some common substitutes for three important nutrients:

Olive Oil: Olive oil is a versatile substitute for sesame oil, offering a similar nutritional profile with a higher vitamin E content. When using olive oil as a substitute, consider the flavor profile of the dish, as olive oil has a distinct taste that may not be suitable for all Asian-inspired recipes. Olive oil is also rich in monounsaturated fats, which are associated with heart health benefits.

Avocado Oil: Avocado oil is another excellent substitute for sesame oil, boasting a high smoke point and a neutral flavor that works well in various cooking applications. Like olive oil, avocado oil is higher in vitamin E compared to sesame oil. However, avocado oil tends to be more expensive than sesame oil, which may be a drawback for some consumers.

Peanut Oil: Peanut oil is a popular substitute for sesame oil in Asian cuisine, thanks to its similar nutty flavor profile. Peanut oil is also rich in vitamin E, surpassing the content found in sesame oil. When using peanut oil as a substitute, it is essential to consider potential peanut allergies among those consuming the dish. Additionally, peanut oil has a lower smoke point compared to sesame oil, which may limit its use in high-heat cooking methods.

Popular Sesame Oil Diets

How to add sesame oil safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available sesame oil-friendly diet options:

1. Mediterranean Diet
2. Ketogenic Diet
3. Paleo Diet
4. Vegan Diet
5. Vegetarian Diet

The Mediterranean Diet emphasizes plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, along with healthy fats like sesame oil. This diet has been associated with reduced risk of heart disease, diabetes, and certain cancers, making it a popular choice for those seeking a balanced and nutritious eating plan.

The Ketogenic Diet is a very low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Sesame oil can be a valuable addition to this diet due to its high-fat content. While the ketogenic diet may lead to rapid weight loss and improved blood sugar control, it can be restrictive and may lead to nutrient deficiencies if not carefully planned.

The Paleo Diet focuses on whole, unprocessed foods that were available during the Paleolithic era, such as meat, fish, fruits, vegetables, nuts, and seeds. Sesame oil can be used as a healthy fat source on this diet. The Paleo Diet may improve digestion, promote weight loss, and reduce inflammation, but it eliminates whole food groups and may be expensive to follow.

The Vegan Diet excludes all animal products, relying solely on plant-based foods. Sesame oil is a suitable fat source for vegans. This diet has been associated with a lower risk of chronic diseases and is considered environmentally friendly. However, vegans may face potential nutrient deficiencies and limited food options.

The Vegetarian Diet excludes meat but may include eggs and dairy products. Sesame oil is a valuable addition to a vegetarian diet. This diet has been linked to a lower risk of chronic diseases and offers a variety of food options. However, vegetarians may face potential nutrient deficiencies and may rely on processed foods if not carefully planned.

How to Cook Sesame Oil?

Raw sesame oil is a simple and effective way to incorporate this healthy fat into your diet. Drizzling raw sesame oil over salads, vegetables, or grains can add a nutty flavor and boost the nutritional value of your meals. Using raw sesame oil preserves its delicate nutrients, as no heat is applied during cooking.

Stir-fried sesame oil is a popular cooking method in Asian cuisine. Stir-frying with sesame oil involves cooking ingredients quickly over high heat, which helps to retain their texture and flavor. When stir-frying with sesame oil, it is essential to monitor the heat carefully to avoid burning the oil and the ingredients, as this can result in a bitter taste and the loss of some nutrients.

Roasted sesame oil involves using sesame oil to roast vegetables, meats, or tofu in the oven. This cooking method can enhance the flavors of the ingredients and create a crispy texture. Roasting with sesame oil may result in some loss of heat-sensitive nutrients, but it is still a healthier alternative to deep-frying.

Easy Sesame Oil Recipes

Incorporating sesame oil into your meals can help increase your intake of this nutritious fat without compromising on taste. Here are some easy sesame oil recipe ideas for breakfast, lunch, and dinner:

Breakfast ideas with sesame oil

Sesame oil avocado toast: Drizzle toasted bread with sesame oil and top with mashed avocado, salt, and pepper for a quick and nutritious breakfast.

Sesame oil scrambled eggs: Whisk eggs with a small amount of sesame oil, salt, and pepper, then scramble in a pan for a flavorful and protein-packed breakfast.

Lunch ideas with sesame oil

Sesame oil quinoa salad: Toss cooked quinoa with sesame oil, vegetables, and a protein source like tofu or chicken for a satisfying and nutritious lunch.

Sesame oil stir-fried vegetables: Stir-fry your favorite vegetables in sesame oil with garlic and ginger for a quick and healthy lunch option.

Dinner ideas with sesame oil

Sesame oil grilled fish: Brush fish fillets with sesame oil and your favorite seasonings, then grill until cooked through for a flavorful and omega-3-rich dinner.

Sesame oil tofu stir-fry: Stir-fry tofu, vegetables, and your choice of sauce in sesame oil for a protein-packed and satisfying vegan dinner.

Simple tips to add sesame oil to your diet

For those who don’t have the time to implement the previous meal ideas, here are some simple tips to add sesame oil to your diet:

• Drizzle sesame oil over steamed vegetables for added flavor and nutrition.
• Use sesame oil as a base for salad dressings and marinades.
• Add a small amount of sesame oil to smoothies for a nutty flavor and healthy fats.
• Toss cooked pasta or noodles with sesame oil and your favorite vegetables for a quick and easy meal.
• Mix sesame oil into hummus or other dips for a flavorful spread.
• Drizzle sesame oil over popcorn for a savory and nutritious snack.
• Use sesame oil to sauté garlic and onions as a base for soups and stews.
• Brush sesame oil onto bread before toasting for added flavor and crunch.
• Incorporate sesame oil into your favorite baking recipes, such as muffins or bread, for a nutty twist.

Sesame Oil Storage Tips

Knowing how to cook with sesame oil is only a part of the equation, as it is equally important to understand proper sesame oil storage tips to ensure that your meals remain fresh and flavorful for longer.

Shelf life of sesame oil

• At room temperature: 6-12 months
• In the refrigerator: 1-2 years
• In the freezer: 2-3 years

How to store sesame oil?

To maintain the quality and freshness of sesame oil, it is essential to store it properly. Sesame oil should be kept in a cool, dark place, away from direct sunlight and heat sources. Exposure to light and heat can cause the oil to deteriorate and become rancid more quickly.

It is recommended to store sesame oil in an airtight container, such as a dark glass bottle or a stainless steel container, to prevent oxidation and preserve its flavor and nutrients. Avoid storing sesame oil in plastic containers, as the oil can absorb the plastic’s chemicals and odors over time.

How to refrigerate sesame oil?

Refrigerating sesame oil can extend its shelf life and maintain its quality. Follow these steps to refrigerate sesame oil:

1. Transfer the sesame oil to an airtight container, preferably glass or stainless steel.
2. Label the container with the date of storage to keep track of its age.
3. Place the container in the refrigerator, ensuring it is sealed tightly to prevent any odors from seeping in.
4. When ready to use, remove the sesame oil from the refrigerator and allow it to come to room temperature before using, as the oil may solidify when cold.

How to freeze sesame oil?

Freezing sesame oil can significantly extend its shelf life, maintaining its quality for up to 2-3 years. Follow these steps to freeze sesame oil:

1. Pour the sesame oil into an airtight, freezer-safe container, leaving some headspace for expansion.
2. Label the container with the date of storage.
3. Place the container in the freezer, ensuring it is sealed tightly to prevent any odors from seeping in.
4. When ready to use, remove the sesame oil from the freezer and allow it to thaw in the refrigerator or at room temperature before using.

Signs of Spoilage in sesame oil

It is crucial to be aware of the signs of spoilage in sesame oil to avoid using rancid oil in your meals. Some common signs of spoilage include:

• Rancid odor: If the oil smells unpleasant or off, it has likely gone bad.
• Change in color: If the oil has darkened significantly or appears cloudy, it may be spoiled.
• Bitter or sour taste: If the oil tastes bitter, sour, or off, it has likely gone rancid and should not be consumed.
• Mold or foam: If there is any visible mold or foam on the surface of the oil, discard it immediately.

7 Original Sesame Oil Home Remedies

Are there any less-known tips to unlock the nutritious profile of sesame oil? The following sesame oil remedies can have a positive effect on overall well-being.

1. Sesame Oil Massage: Mix equal parts of sesame oil and coconut oil, and gently massage the mixture onto the skin for 10-15 minutes before showering. This remedy can help improve circulation, reduce muscle tension, and nourish the skin. Store the mixture in an airtight container at room temperature for up to 1 month.

2. Sesame Oil Hair Treatment: Warm a small amount of sesame oil and apply it to the scalp and hair, massaging gently for 5-10 minutes. Leave the oil on for 30 minutes to an hour before washing it out with shampoo. This treatment can help strengthen hair, reduce dandruff, and promote hair growth. Repeat once or twice a week for best results.

3. Sesame Oil Mouthwash: Mix 1 tablespoon of sesame oil with a pinch of salt and swish the mixture in your mouth for 5-10 minutes before spitting it out. This practice, known as oil pulling, can help remove toxins, reduce bad breath, and improve oral health. Repeat daily in the morning before brushing your teeth.

4. Sesame Oil Skin Scrub: Combine 1/4 cup of sesame oil with 1/2 cup of sugar or salt to create a gentle exfoliating scrub. Massage the scrub onto damp skin in circular motions, then rinse off with warm water. This scrub can help remove dead skin cells, unclog pores, and leave the skin feeling soft and smooth. Store the scrub in an airtight container in the refrigerator for up to 2 weeks.

5. Sesame Oil Ear Drops: Warm a small amount of sesame oil and use a dropper to apply 2-3 drops into each ear. Gently massage the outside of the ear to help the oil penetrate. This remedy can help reduce ear pain, remove excess earwax, and prevent ear infections. Repeat as needed, but discontinue use if irritation occurs.

6. Sesame Oil Nail Treatment: Soak nails in warm sesame oil for 10-15 minutes, then gently massage the oil into the cuticles and nail beds. This treatment can help strengthen nails, prevent brittleness, and promote healthy nail growth. Repeat once or twice a week for best results.

7. Sesame Oil Aromatherapy: Add a few drops of sesame oil to a diffuser or mix with water to create a room spray. The nutty, warm aroma of sesame oil can help promote relaxation, reduce stress, and create a calming atmosphere. Store the room spray in an airtight container at room temperature for up to 1 month.

Sesame Oil and Weight Management

There are multiple health benefits and home remedies using sesame oil, but what is their role in weight management? This section will analyze sesame oil’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can sesame oil help with weight loss?

A study published in the Journal of Medicinal Food found that consuming sesame oil as part of a balanced diet may help reduce body weight and fat mass. The study, conducted on 50 overweight adults, showed that those who consumed 35 grams of sesame oil daily for 6 weeks experienced a significant reduction in body weight (2.6%) and fat mass (6.4%) compared to the control group.

Sesame Oil in low-calorie diets

While sesame oil is calorie-dense, with 884 calories per 100 grams, it can still be incorporated into low-calorie diets when used in moderation. A study published in the Journal of the American College of Nutrition found that replacing saturated fats with unsaturated fats, like those found in sesame oil, can help improve weight loss and reduce the risk of obesity-related diseases.

Sesame Oil and satiety

Sesame oil may help promote satiety, or the feeling of fullness, which can aid in weight management. A study published in the European Journal of Clinical Nutrition found that consuming sesame oil as part of a meal led to a significant increase in satiety hormones, such as peptide YY and glucagon-like peptide-1, compared to consuming a meal without sesame oil.

Sesame Oil and metabolism

Sesame oil contains compounds, such as lignans and phytosterols, that may help boost metabolism and promote fat burning. A study published in the Journal of Nutrition found that consuming sesame oil as part of a balanced diet led to a significant increase in resting metabolic rate (5.4%) and fat oxidation (28.3%) compared to consuming a diet without sesame oil.

Sesame Oil for Health Conditions

While weight management is important, do sesame oil have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Sesame Oil and Diabetes

A study published in the Journal of Medicinal Food found that consuming sesame oil as part of a balanced diet may help improve blood sugar control in individuals with type 2 diabetes. The study, conducted on 60 patients with type 2 diabetes, showed that those who consumed 35 grams of sesame oil daily for 8 weeks experienced a significant reduction in fasting blood glucose (12.3%) and HbA1c (0.8%) compared to the control group (Sankar et al., 2011).

Sesame Oil and heart health

Sesame oil contains heart-healthy monounsaturated and polyunsaturated fats, which may help reduce the risk of cardiovascular disease. A study published in the Journal of Nutrition found that consuming sesame oil as part of a balanced diet led to a significant reduction in total cholesterol (4.5%), LDL cholesterol (7.4%), and triglycerides (6.2%) compared to consuming a diet without sesame oil (Sankar et al., 2005).

Sesame Oil and digestive issues

Sesame oil has anti-inflammatory properties that may help alleviate digestive issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). A study published in the Journal of Ethnopharmacology found that consuming sesame oil as part of a balanced diet led to a significant reduction in IBS symptoms, such as abdominal pain (32.4%) and bloating (28.7%), compared to the control group (Khaneshi et al., 2013).

Sesame Oil and inflammation

Sesame oil contains lignans, such as sesamin and sesamolin, which have potent anti-inflammatory properties. A study published in the Journal of Medicinal Food found that consuming sesame oil as part of a balanced diet led to a significant reduction in inflammatory markers, such as C-reactive protein (25.3%) and interleukin-6 (18.9%), compared to the control group (Helli et al., 2016).

Sesame Oil and cancer prevention

Sesame oil contains antioxidants and lignans that may help reduce the risk of certain types of cancer. A study published in the Journal of Nutritional Biochemistry found that consuming sesame oil as part of a balanced diet led to a significant reduction in the growth of colon cancer cells (42.8%) and an increase in cancer cell death (28.3%) compared to the control group (Miyahara et al., 2001).

The evidence from these studies suggests that consuming sesame oil as part of a balanced diet may offer various health benefits, including improved blood sugar control, heart health, digestive function, reduced inflammation, and potential cancer prevention properties. However, more research is needed to fully understand the mechanisms behind these effects and to determine optimal dosages for therapeutic use.

Sesame Oil Nutrition: Takeaways

In this comprehensive article, we explored various aspects of sesame oil nutrition, including its 13 effective health benefits, nutrition facts, risks and side effects, substitutes, popular diets, storage tips, 7 original home remedies, and its role in weight management and various health conditions.

Here are some interesting facts that we covered:

• Sesame oil is rich in heart-healthy monounsaturated and polyunsaturated fats, which may help reduce the risk of cardiovascular disease.
• Consuming sesame oil as part of a balanced diet may help improve blood sugar control in individuals with type 2 diabetes.
• Sesame oil has anti-inflammatory properties that may help alleviate digestive issues, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
• Sesame oil contains antioxidants and lignans that may help reduce the risk of certain types of cancer.
• Proper storage of sesame oil, such as keeping it in a cool, dark place and using airtight containers, can help extend its shelf life and maintain its quality.
• Sesame oil can be used in various home remedies, such as massages, hair treatments, and mouthwashes, to promote overall well-being.
• Consuming sesame oil as part of a balanced diet may help promote satiety and boost metabolism, aiding in weight management.

Last content update: September 2024

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Sesame Oil Nutrition FAQs

What is sesame oil good for?

Sesame oil is a versatile cooking oil that offers numerous health benefits. It is rich in antioxidants, particularly sesamol, sesamin, and sesamolin, which help combat oxidative stress and inflammation in the body. Sesame oil also contains healthy monounsaturated and polyunsaturated fats, with about 40% of its composition being monounsaturated fats and 42% polyunsaturated fats. These healthy fats contribute to improved heart health, better blood sugar control, and reduced risk of certain cancers.

Is sesame oil healthy?

Yes, sesame oil is considered a healthy oil due to its beneficial nutrient profile. It is a good source of vitamin E, providing 0.9 mg per tablespoon, which is approximately 6% of the recommended daily intake. Sesame oil also contains small amounts of vitamin K, which is essential for blood clotting and bone health. Additionally, the oil is rich in lignans, which are plant compounds that have been linked to reduced risk of heart disease and certain cancers.

Is sesame oil fattening?

Like all oils, sesame oil is calorie-dense, with one tablespoon containing around 120 calories. However, when consumed in moderation as part of a balanced diet, sesame oil is not inherently fattening. The healthy fats in sesame oil can actually help promote feelings of fullness and satisfaction, which may lead to better portion control and weight management. It’s important to remember that overall calorie intake and expenditure determine weight gain or loss, rather than the consumption of any single food or oil.

Who should avoid sesame oil?

Individuals with a sesame allergy should strictly avoid sesame oil, as it can cause severe allergic reactions. Sesame allergy affects an estimated 0.1 to 0.2% of the population, and symptoms can range from mild to life-threatening. People with a history of other food allergies or atopic dermatitis may be at a higher risk of developing a sesame allergy. If you suspect a sesame allergy, consult with an allergist for proper diagnosis and management.

Can I eat sesame oil daily?

Incorporating sesame oil into your diet on a daily basis can be beneficial, as long as it is consumed in moderation and fits within your overall calorie and fat intake goals. The recommended daily allowance for total fat is 20-35% of daily caloric intake, with an emphasis on choosing healthy, unsaturated fats like those found in sesame oil. To reap the benefits of sesame oil, use it in place of less healthy fats, such as saturated or trans fats, rather than adding it on top of your current fat intake.

Can dogs eat sesame oil?

In small amounts, sesame oil can be safe for dogs to consume and may even offer some health benefits. The oil contains vitamin E, which supports a healthy coat and skin, and lignans, which have anti-inflammatory properties. However, it’s crucial to introduce sesame oil slowly and in moderation to avoid digestive upset. As with any new food, monitor your dog for adverse reactions. It’s always best to consult with your veterinarian before making significant changes to your dog’s diet.

Can cats eat sesame oil?

Sesame oil is not toxic to cats and can be safely consumed in small amounts. However, it is important to note that cats have different nutritional requirements than humans, and their diet should primarily consist of animal protein. Sesame oil is high in fat, with one tablespoon containing approximately 13.6 grams of total fat, which can lead to digestive issues or weight gain if given in excess. It is best to consult with your veterinarian before incorporating sesame oil into your cat’s diet.

How long does sesame oil last in the fridge?

When stored properly in the refrigerator, sesame oil can last for up to one year. The cold temperature helps to preserve the oil’s quality and prevent rancidity. To maximize the shelf life of refrigerated sesame oil, ensure that the bottle is tightly sealed and stored away from strong-smelling foods, as the oil can easily absorb odors. It is important to note that sesame oil may become cloudy and solidify when refrigerated, but this does not affect its quality or taste.

Can you freeze sesame oil?

Yes, sesame oil can be frozen to extend its shelf life even further. When frozen, sesame oil can last for up to two years. To freeze sesame oil, pour it into an airtight, freezer-safe container, leaving some headspace to allow for expansion. When you’re ready to use the oil, simply remove it from the freezer and allow it to thaw at room temperature. Once thawed, give the oil a good stir to redistribute any separated compounds.

How to tell if sesame oil is bad?

There are several signs that indicate sesame oil has gone bad. Firstly, if the oil has a rancid, sour, or off-putting smell, it is likely past its prime. Fresh sesame oil should have a nutty, slightly sweet aroma. Additionally, if the oil has a bitter or unpleasant taste, it is no longer suitable for consumption. Visually, if the oil appears cloudy, dark, or has visible mold growth, it should be discarded immediately. When in doubt, it is always best to err on the side of caution and replace the oil.

How long is sesame oil good for?

The shelf life of sesame oil depends on various factors, such as the type of oil, processing method, and storage conditions. Generally, an unopened bottle of sesame oil can last for up to two years when stored in a cool, dark place. Once opened, sesame oil is best used within six months to one year for optimal freshness and quality. Refined sesame oil tends to have a longer shelf life compared to unrefined or cold-pressed varieties, which are more prone to rancidity.

How to keep sesame oil fresh?

To keep sesame oil fresh for as long as possible, it is important to store it properly. The ideal storage conditions for sesame oil are in a cool, dark place away from direct sunlight and heat sources. Exposure to light and heat can accelerate the oxidation process, leading to rancidity. Always keep the bottle tightly sealed when not in use to prevent air and moisture from entering. If you purchase sesame oil in large quantities, consider transferring a portion to a smaller, airtight container for daily use, while storing the remainder in the refrigerator or freezer for long-term storage.