If you’re an avid cook, you likely have a slew of oils in your pantry.
What is sesame oil?
Sesame oil is a key in of vegetable oil that’s made from sesame seeds.
Smoke point is important because it’s when the healthy fats in sesame oil break down and oxidize.
The nutritional value of sesame oil.
Polyunsaturated fatty acids (PUFAs) are another key in of dietary fat found in sesame oil.
They can be further broken down into omega-3 and omega-6 fatty acids.
Sesame oil contains mostly omega-6 fatty acids.
Omega-6 fatty acids have been shown to be beneficial for heart health and blood sugar regulationwhen paired with omega-3s.
It’s all about a healthy balance of both types of fats.
Different types of sesame oil.
Depending on how sesame oil is prepared, its nutrient composition and even smoke point degree may change.
Sesame oil has beenstudied for its antibacterial and antifungal properties3and can be used as an anti-dandruff agent.
“Sesame oil is a common base for hair oils,” says Ajmera.
“These hair oils usually contain additional herbs like Brahmi, Jatamansi, Bhringraj, and/or Amla.
When blended together it enhances the potency, strengthening your hair.
“Learn more about how to treat your hair with oil here.
It can improve skin evenness and tone.
Certain vitamins and fats in sesame oil have been found to protect and improve skin tone.
It can help lower cholesterol and improve heart health.
It’s an Ayurvedic staple for oral health and stress relief.
“In Ayurveda, sesame oil is used foroil pulling,” says Ajmera.
Oil pulling involves swishing oil around your mouth for 15 to 20 minutes at a time.
There is somepreliminary modern science8to support these benefits of the ancient practice.
It has anticancer properties.
The downsides of sesame oil:
Allergies and sensitivities.
Since sesame oil stems from sesame seeds, those with allergies need to be particularly careful.
May contain traces of aflatoxins.
Aflatoxins are a family of toxins produced by specific fungi that live on some crops.
Exposure to aflatoxins over time mayincrease the risk of certain cancers, such as liver cancer.
There have beentrace amounts of aflatoxins found on sesame seeds.
So, is sesame oil healthy?
Yes, sesame oil can be part of a healthy diet.
For optimal health benefits, its best to choose a cold-pressed or toasted sesame oil.
Ajmera does note that in Ayurvedic tradition, sesame oil is better for some doshas than others.
(Here’s a summary of the three doshas if you’re unfamiliar.)
Summary
Sesame oils vs. other oils.
Olive oil can also have a slightly higher smoke point.
This is the temperature that the oil starts to burn and createpro-inflammatory free radicals11.
“Of the two, extra-virgin olive oil stands up better to heat,” says Shah.
Frequently Asked Questions
Is sesame oil healthy for diabetics?
Is sesame oil healthy for frying?
However, frying is not the healthiest way to eat sesame oil.
You’re better off using it in moderation to add flavor to your dishes.
Is sesame oil inflammatory?
Sesame oil has antioxidantswhich makes it anti-inflammatory.
The takeaway.
Here areseven other healthy oils to cook with, as well as the ones to skip.
