Is Sesame Oil Good For Cooking

Is Sesame Oil Good For Cooking? (Complete Guide)

Cooking Tips

All varieties of oils have been scrutinized in recent years, for a moment, they may be considered as the best, and then the next moment, they are termed carcinogens. Sesame oil is recently being considered as the best to consume for its flavor and health benefits. We also tried to research before we put this together and we realized that sesame oil has a lot of benefits, however, it also has some risks attached to it as well. You can rest assured that sesame oil is considered to be very good when used to cook but the story behind it is more than just using it.

A Healthy Look At Sesame Oil 

You can consider sesame oil to be neither all bad nor all good, after all, we have two different sides to a coin. The first factor is that everybody has a unique body, while some people digest the sesame oil easily well, others find it difficult for their digestive gut to digest it, causing digestive problems. Sesame oil contains some powerful health benefits and it also has a few downsides that are very important to take note.

Benefits of Sesame Oil

Adding sesame products like sesame oil to diets has a lot of benefits. Sesame oil has been categorized as a great source for both monounsaturated as well as polyunsaturated fats that reduce the risk of getting heart disease and it also lowers the blood pressure. Sesame oil is very healthy to be eaten when you consider eating fats. A great mineral and vitamin source is sesame seeds. The potency of nutrition varies greatly depending on if you used toasted, refined, or unrefined sesame oil to cook. You will definitely get a minimum of some of the nutrients below:

  • Antioxidants: Sesame oil contains nutrients that help to fight against free radicals which may lead to Parkinson’s. Alzheimer’s, aging, cancer, and inflammation.
  • Minerals: Minerals such as phosphorus, calcium, magnesium, and iron are very much available in wonderful supply, but copper and zinc are both abundant and they both work excellently for metabolism, red blood cells, and blood circulation. Copper is an anti-inflammatory agent while zinc helps in immune function and collagen production.
  • Vitamins: Vitamin E is very good for the skin while Vitamins B is excellent to provide energy.

Risks Of Sesame Oil

Being allergic to sesame oil is its biggest risk, just like most of the other foods, those that are sensitive to seeds and nuts are usually advised to have a small taste before they consume them in large quantities.

Apart from being an allergy to some people, sesame oil is basically an oil that has a high-fat content that should only be taken moderately in diets. It is easy to eat too much oil because it contains several calories in very small quantities. You will need to measure the sesame oil you consume if you are watching your macros or calories so as not to sabotage the process. If you are also the type of person that has low blood pressure, sesame oil may reduce it further and this means you need to monitor the way you take it.

Though this might not be a risk, you might want to store your sesame oil that has already been opened inside the fridge so that it will be kept from getting rancid. Bad sesame oil might not have a pleasant taste but it is very unlikely that you will get sick from eating it. If your store your sesame oil of high quality properly, it can last you for one or more years.

Non-Edible Uses Of Sesame Oil

You can use sesame oil not only because it is tasty by also for a lot of things that do not include eating. There is a lot of nutrition that is packed inside the tiny hulls of sesame seeds and when condensed to oil, the nutrients can get absorbed into the hair and skin and it can also be useful for pets at home.

Pet Care

Pets can also benefit from sesame oil by enjoying healthy fats and other nutrients. Sesame oil can be added by drizzling to dog or cat’s food. Use the oil in a smaller amount because animals are generally smaller in comparison with humans. You may also soothe their skin and protect them from sensitive or irritated skin, scrapes, or small cuts.

Hair Care

Your hair can be kept shiny and scalp hydrated by using sesame oil. All you need to do is to warm (not hot) some sesame oil and use it to massage your scalp. It will feel relaxing and great and the minerals and vitamins present within the sesame oil will also nourish the scalp and hair. The oil can be left on as a mask for about 30 minutes before shampooing and conditioning just as you normally do.

Skin Care

Sesame oil has been considered to be anti-inflammatory, anti-bacterial, and has a lot of vitamin E. It is generally great when added to the skincare routine. Check out more below on how you can use them:

  • Oil Pulling: Though this is not directly about skincare, dental hygiene also impacts the skin and other organs of the body. An ayurvedic technique to decrease mouth bacteria and also to keep the gums and teeth healthy is oil pulling.
  • Natural SPF: You may use some sesame oil on your body as a low-level, safe, and all-natural SPF if you are getting your sun exposure for 15 to 20 minutes. Depending on the quality, it has an SPF between 4 and 10.
  • Cosmetics: Sesame oil can be used as your stable carrier oil to your cosmetics if you make them yourself. A lot of commercial companies also do this,
  • Facial care: Using oil can help to clean and moisturize the face and can also be used to effectively remove makeup. Due to the high content of zinc in sesame oil, collagen is boosted and the skin is kept more elastic i.e. having fewer wrinkles.
  • Messages: Using sesame oil for foot massage helps greatly for an individual to sleep.

How To Use Sesame Oil In Cooking

Sesame oil is very versatile and it is one of its greatest benefits (non-health). It can be used uncooked, it can be used to bake, and you can also use it to fry or toast as long as you are careful with the heat levels. Sesame oil that is unrefined has a 350°F smoke point and it will not begin to burn until it gets to that temperature. The refined type has a smoke point that is even higher than that at a temperature of 450°F and it is more highly to be processed and this takes out its flavor and nutrition.

There is also roasted or toasted sesame oil that is extracted following the toasting of the seed. Its smoke point is the lowest and that means you should not cook with it but it does have an amazing nutty flavor that can be used for uncooked purposes. Irrespective of how you use it, you will get the slightly nutty, yummy flavor of the sesame oil.

Fried & Toasted Sesame Oil

Do not use pre-toasted oil if you are trying to use your sesame oil for toasting or frying. It is better to use toasted sesame oil at lower heats because its smoke point is lower than the others. It is great when used for frying as well as being used for deep fryers. If you are not comfortable with using multiple cups of sesame oil in a pot to be used to deep fry, try some delicious options below:

  • Popcorn: You don’t need to add butter, just a little salt and it is better when made inside a pot by adding one tablespoon of sesame oil.
  • Stir-fries: Sesame oil is commonly used for stir-fries because it is beloved and very common in Asian dishes. You can use it for vegetable stir-fries, chow mein, fried rice, and even by drizzling it on ramen noodles.
  • Use sesame oil to brush veggies before you grill them. If you want more flavor, try to sprinkle some sesame seeds. For wow factor, add a few rock salts.
  • Add some drops of sesame oil to your eggs as you beat them if you are trying to make omelets or scrambled eggs for breakfast and also use some inside the pan when frying.

Baking & Boiling With Sesame Oil

When you want to bake with sesame oil, use the refined variety because of its light and barely noticeable flavor that works well in various baking recipes. Using toasted or unrefined sesame oil will give you a stronger flavor profile that will most likely shine through the recipe.

  • Roasts: You can baste veggies, squashes, potatoes, and meats with sesame oil so you can have many flavors in the dish.
  • Baking: You can add unrefined oil to desserts and pantries that go well with a smoky and nutty flavor. Use the refined variety if you want a more healthy oil that will not be quite noticeable in the baking if you are in a fix.
  • Sauces: Add sesame oil for a nutty and deep variation to your red sauce, alfredo, and go-to cheese in case you are tired of them.
  • Marinades: When you soak your protein such as tofu, pork, or beef in honey or ginger sesame marinade for some hours before cooking, you will get a lot of flavors.


Is Sesame Oil Good For Cooking
Is Sesame Oil Good For Cooking

Using Uncooked Sesame Oil

Toasted and unrefined sesame oil adds a very beautiful flavor to meals that do not require cooking. Check below for some ideas of how you can use them in the kitchen:

  • Supplement: Sesame oil supplements are usually taken for their nutritional contents, but it is very useful for your backed up digestive system. Constipation can be eased delightfully by taking one tablespoon in the morning and also one tablespoon in the evening.
  • Rice or Pasta: Sesame oil can be added to your cooked rice or pasta to keep them from sticking together and also for the great flavor. One tablespoon is enough.
  • Vegetables: Toss your roasted, steamed, or broiled veggies with sesame seeds and sesame oil rather than drench it in your heavy sauce.
  • Dips: Several recipes like bean dips and homemade hummus love to have tahini combined with olive oil. You can enhance the tahini for some more flavors because tahini is made originally by using sesame oil on toasted sesame seeds.
  • Salad Dressing: You can make an Asian inspired dressing by using flavorings such as rice vinegar, orange juice, soy sauce, and honey when you swap out the olive oil.

Related Questions

Can you take sesame oil as a supplement?

Sesame oil can be taken as a supplement and it is a great antioxidants source and also as a powerful anti-inflammatory agent. Using it as a supplement can effectively help to lower heart disease risk. You should ensure you discuss any kind of new supplements with the doctor before you add them to your eating plan most especially if you are on medications.

Is sesame oil better for you than olive oil?

Olive oil and sesame oil both contain very dense nutrients that have so many health benefits. Due to olive oil’s smoke point that is higher, it is better than for cooking under high heat. Both of them have different profiles of vitamins and also different antioxidants. This means you can use both of them as a part of an eating plan to enjoy their unique benefits to our health. This is the best solution. Both of them have different flavor profiles, if you are making a more Mediterranean meal, use olive oil, for Asian meal, use sesame oil.

What is the healthiest oil to cook with?

This depends on the sesame oil’s smoking point. You should eat oils that are very high in natural saturated fats in moderation. They are very great to use for cooking. They include palm oil and coconut oil. Oils like canola oil, olive oil, and avocado oil which all have high monounsaturated fats can fairly be heated stable. Oils that have high polyunsaturated fats have several health benefits but they oxidize too easily when they are heated which is not ideal. This is why you should closely watch the temperature. Polyunsaturated fats are gotten from safflower, corn, soybeans, fish, walnuts, and seeds. If possible, entirely avoid trans fats such as man-made oils labeled “partially hydrogenated.”

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