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The Japanese Secret; The Benefits Of Sesame Oil In Cooking And Wellness

sesame oil benefits in cooking and wellness Food & Recipes

Sesame oil, which has long been staple cooking oil at home in Japan.

It can be used in various dishes for mainly Asian food, which has a rich, nutty, toasty flavor as you know, so it is a very versatile oil.

When we hear of Asian, Japanese food, and sesame oil, it sounds healthy, isn’t it?! s that so?

Today, let’s find out nutrition and the health benefits.

What’s Sesame Oil?

64, phrase, sesame oil in Japanese

Sesame oil is called “Goma-Abura” (ごま油) in Japanese and generally, sesame oil in Japan is often made from white sesame seeds, but there are various types, and the taste differs depending on processes.

Generally, you can see two colors in sesame oil, do you think it’s the difference between white and black sesame seeds as the raw materials?

Actually, it is not. The difference in color between light sesame oil and dark sesame oil depends on the manufacturing process.

Both sesame oils are made from blends of white and black sesame seeds (the ratio defers among maker companies.) Besides, pure sesame oil sometimes refers to it does not use blended sesame seeds.

Toasted Sesame Oil

The toasted sesame oil (colored brown or golden) is roasted white sesame seeds and squeezed fat out.

The raw sesame seeds are passed through the roasting process and roasted slowly and carefully. The unique flavor and color of roasted sesame oil are created by this process. Roasted sesame seeds are steamed evenly to squeeze the oil easily and also create mellowness in the flavor. Squeeze the oil slowly and carefully while applying pressure.

A fragrant scent and the flavor will improve with just a little addition, so it will be a full-fledged finish when you finish especially Asian dishes with it.

Light sesame oil (white or plain sesame oil)

On the other hand, the sesame oil called light sesame oil (white or plain sesame oil) is the oil processed steamed not roasted sesame seeds and squeezed oil out.

White sesame oil is unscented and has a light taste, so it goes well with any food.
In Japan, it is also often used baking.


In Ayurveda, white sesame oil is respected to be the best massage oil. Since white sesame oil is unscented and light-touch (after warming up,) it is very helpful for massaging stiff muscles and joints.

Also, white sesame oil can be expected to have a detoxifying effect. Apply oil massage to the face and body, and promoting the detox of toxins accumulated.

Golden Sesame Oil

Not only black and white sesame seeds, but we also call it “Kin-Goma” which literally means “Golden sesame seeds” in Japan.

The name suggested, golden sesame seed products include sesame oil is not a cheap price. Especially, organic low-temperature pressed golden sesame oil is attractive, it can upgrade your salad instantly like an extra virgin olive oil.

Positive Effects Of Sesame Oil On Health And Cooking

Sesame oil is rich in unsaturated fatty acids such as linoleic acid, an essential fatty acid that cannot be produced by the body, and oleic acid, which is expected to reduce LDL cholesterol.

It also contains sesamin and vitamin E that have a high level of antioxidants.

In addition, the antioxidant action of sesamin and selenium has the effect of protecting cells from damage from active oxygen.

Compared to other cooking oils, sesame oil is less likely to oxidize, so it can be stored for about 2 years if it is unopened.

After opening it, store it in a cool and avoid direct sunlight, and seal tightly to prevent oxidation. It doesn’t need to be stored in a refrigerator because of the strong antioxidant power


Sesame oil is one of the healthy oils that can bring health benefits to your body. Sesame oil contains high levels of “sesamin,” a component that has the function of suppressing active oxygen, which can be expected to anti-aging effect.

Moreover, another experiment has also shown that taking sesamin and vitamin E together may reduce chronic fatigue.

Sesamin is one of the main lignan compounds that is contained only in sesame seed. Several studies have reported that sesamin has cholesterol-lowering effects, synergistic effects with vitamin E, hypertension-suppressing effects, antioxidant effects, hepatoprotective effects, and autonomic nervous regulation effects.

Sesame oil contains 0.5–1.1% sesamin, why not start drizzle sesame oil on your salad?

Strong Antioxidize Effect

Another major feature of sesame oil is that it is hard to oxidize. Oil has the characteristic of being easily oxidized when exposed to air, light, and heat. But, sesame oil has the property of being difficult to oxidize.

Because sesame oil is not easily oxidized, even it is suitable for stir-fry, grill, and deep-fry without becoming oily and greasy.

The stir fry is a staple sesame oil dish. The rich scent of sesame is appetizing. Not only for Asian food but also try to drizzle a little sesame oil for the pasta to finish.

Sesame oil is also good for deep-fry because it is resistant to heat and does not easily deteriorate.
Even if you mix sesame oil with frying oil, it will be delicious with the sesame flavor.

Add Flavor To The Dish

The appetizing sesame oil scent (toasted sesame oil) adds a rich aroma and flavor to the dish.

To bring out the sesame oil flavor, it is important not to cook it longer. When you use sesame oil for cooking but still fully want to enjoy its rich aroma, toss sesame oil around the food after turning off the heat.

Ultimate Sesame Oil Cooking Tips

The Japanese often use sesame oil in daily meals.

A basic Japanese home cooking as a side dish, Aemono, is also the staple sesame oil cooking. Not only you can taste the flavor of sesame oil, but also its aroma enhances the umami in ingredients as they are.

In a unique way, mix it with soy sauce as a dipping sauce for grilled meat, Sashimi, sushi, Chinese dumplings. Add a little vinegar to it and marinade food is also an ideal idea.

Since toasted sesame oil has a fragrant flavor and richness, so it is also used as a condiment and seasoning.

  • Add a drizzle of sesame oil into soy sauce for any use.
  • Mix with sea salt and sesame oil as a dipping sauce for grilled food.
  • Drizzle sesame oil on grilled fish.
  • Heat sesame oil and drizzle it to the salad.
  • Add sesame oil into an instant noodle soup.

Of course, it is perfect for salad dressing. In Japan, we call “Chuka dressing” (Chinese dressing) that the dressing is made of sesame oil and soy sauce. I have the recipe in this post if you are interested.

It also gives a nice touch to an onigiri rice ball with just sesame oil and salt!
It’s simple, but you can feel a big hint of toasty, nutty flavor on the rice ball.

Besides, add 1 tbsp of sesame oil when you cook rice to make the rice plump and lustrous.

Whether you believe it or not, try sesame oil instead of chocolate on vanilla ice cream.

The Bottom Line

Sesame oil is one of the excellent oil that can bring health benefits to you, however, it is oil. So, make sure to keep the appropriate amount (1-2 tbsp daily) when taking it by mouth.

As the point of a healthy nutrition diet, perilla seed oil, extra virgin olive oil are better than sesame oil to intake by mouth, however, sesamin power only exists in sesame oil.

Sesame oil contains oleic acid and linoleic acid in well-balanced.
Despite the fact that it contains linoleic acid, which is more vulnerable to oxidation than oleic acid
Sesame oil is more resistant to oxidation than other cooking oils since it has the function of antioxidants. This is why sesame oil is good for cooking.

The most appealing point of sesame oil, especially toasted sesame oil, is its appetitive scent. My husband is addicted to sesame oil and so sensitive to its aroma, I can easily pull him out of his den.

If you like Asian cooking, you must have one which has high quality of flavor and aroma.

My Selection Of Toasted Sesame Oil

The Best.

Premium Roasted Ottogi Sesame Oil

I think Korean sesame oil is the best and especially, this one is my favorite. I can be no longer switch to another since I had this.

It’s so flavorful, no comparison.

No words to say, just try this.

The Second.

Kadoya Pure Sesame Oil

Kadoya Sesame oil is carefully pressed oil from roasting high-quality sesame seeds at a high temperature. Gentle nice but flavourful sesame aroma.
It is a long-selling product in Japan.

Speaking of the power of Sesamin, you need to take it from sesame oil because the component is found very few in seed and hard to take from only seeds. Yet, sesame seeds have excellent nutrition and health benefits. Although sesame contains 50% or more fat, it has strong anti-oxidize property and contains about 20% of protein. Sesame seeds are one of the super-foods that are more nutritious than other cereals and fruits and vegetables.

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