Rich, nutty, flavorful sesame oil is used in various Asian cuisine, besides, it is a very versatile oil.
It is also one of the popular condiments in Japanese pantries, (yes, not used in only Chinese cuisine!) and is used in many ways as well as sesame seeds.
Sesame oil is derived from raw or roasted, pressed sesame seeds with amber in color and has a distinct aromatic scent.
It has played a role as an essential cooking or remedy item since ancient times in Japan.
Toasted Sesame oil is known for its rich aromatic oil, indeed, it brings an umami flavor and makes the dish delicious and addictive like representative Chinese food.
Also in Ayurveda, people use this holly oil (commonly organic untoasted sesame oil) for a healing body and mind ritual.
It contains a lot of unsaturated fatty acids such as linoleic acid and oleic acid and has the effect of lowering cholesterol levels and improving blood circulation.
In addition, the antioxidant action of sesamin and selenium has the effect of protecting cells from damage from active oxygen.
Today, we will mainly break down the health benefits of sesame oil which has been attracting people from ancient times.
HEALTH BENEFITS OF SESAME OIL
Oil is an essential ingredient when we cook at home, and we have many choices of cooking oil in supermarkets. Speaking of vegetable oils, we better select the oil which contains rich unsaturated fatty acids.
Vegetable oils contain three typical unsaturated fatty acids: linoleic acid, α-linolenic acid, and oleic acid.
Especially, linoleic acid and α-linolenic acid are essential fatty acids that cannot be synthesized in the body and must be obtained from food.
It is known that a lack of linoleic acid affects physiological functions such as growth, pregnancy, and skin, and a lack of α-linolenic acid affects the central nervous system and retinal functions.
- Lowers cholesterol levels and prevents arteriosclerosis
- Improve and smooth blood circulation
- Expecting prevents cancer and lifestyle-related diseases by suppressing the active oxygen stress through its antioxidant action (Expecting for the anti-aging effect)
Sesame oil is rich in linoleic acid.
Linoleic acid is known for playing a special role in support of heart health like being expected to lower LDL cholesterol.
Sesame oil is also rich in oleic acid which has the effect of reducing bad cholesterol that causes arteriosclerosis.
Oleic acid is an antioxidant and anti-inflammatory, expected to prevent active oxygen stress which is a major cause of cancer and lifestyle-related diseases.
Sesame oil is also rich in vitamin E, which helps improve blood circulation.
By intaking sesame oil, vitamin E works to improve blood circulation, which can be expected to improve sensitivity to cold and prevent blood clogging. (*in case of intaking 1 tbsp of sesame oil.)
Aging basically works negatively on our cells while bringing active oxygen stress.
Sesame oil contains vitamin E, sesamin, and selenium which have been proven to have high antioxidant effects, so it can be expected to be anti-aging.
Sesamin has various health benefits itself such as antioxidant effect, promotion of alcohol metabolism, and serum lipid level lowering effect.
As well as linoleic and oleic acids, Sesamin helps to lower bad cholesterol while working smooth blood circulation.
In addition, sesame oil is mainly composed of oleic acid and linoleic acid, which oxidize slowly compared with other vegetable oil.
SESAMIN
Sesame oil contains high levels of lignans such as “sesamin”. This component has the function of suppressing active oxygen.
Sesame seeds as the raw material of sesame oil are rich in lignans, thus, sesame oil is due to the presence of 0.5–1.1 % sesamin (*).
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 seeds. 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.
SIDE EFFECTS OF SESAME OIL
Easy To Go Over Your Daily Calorie
Many people are obsessed with sesame oil for reasons such as health benefits and its flavorful nutty taste.
Yet, we can’t blow its calorie away, the calorie of sesame oil per tablespoon is 120 kcal per tablespoon, so it is as high in calories as other oils.
Although you are using sesame oil with several health benefits (and yes it is tasty), you should care about the consumption per day of sesame oil. (if you intake.)
Might Increase Cancer Risks?
Linoleic acid has many health benefits for us such as lowering bad cholesterol levels.
However, it can decrease good cholesterol at the same time, which may cause allergies and arteriosclerosis, and increase the risk of carcinogenesis when you consume linoleic acid for long-term with large amount.
HOW TO CHOOSE HEALTHY SESAME OIL
Some cheap sesame oils use contaminated sesame seeds with pesticides.
Check out the production of the raw materials and choose organic sesame seeds as the raw material.
Also, it is important to check the manufacturing processing method.
When extracting sesame oil, a solvent using hexane is often introduced since it can efficiently produce a large amount of sesame oil.
Hexane is toxic and dangerous like pesticides.
It is said to be safe because hexane and other solvents evaporate during manufacturing still it is better to avoid consuming it for your healthy life.
THE TYPES OF SESAME OIL
Generally, most sesame oil is made from white sesame seeds often blended with black seeds and various types depending on the manufacturing process.
For example, you see the difference between sesame oil sold at a store and light golden color. (or transparent!)
The color, aroma, and flavor of sesame oil depend not on the type of sesame, but on the temperature at which the sesame is roasted and the method of pressing.
(deep) roasted sesame oil, low-temperature roasted sesame oil, and untoasted sesame oil.
Toasted Sesame Oil
The toasted sesame oil (color ranges between dark gold and light gold) is literally roasted sesame seeds and pressed (or using solvent) the oil out to produce.
Roasting sesame seeds creates the distinct flavor and color of the oil that you often find and its color, flavor, and aroma differ depending on the temperature to use in the pressing process.
Toasted sesame oil in cooking is used not only to cook the ingredients but also to improve the flavor by adding to the finish.
UNTOASTED SESAME OIL
Untoasted sesame oil is literally the oil produced without roasting sesame seeds which is the oil pressed from raw sesame seeds.
It has almost no color, no distinct aroma, or flavor.
It does not mean that untasted sesame oil doesn’t work in cooking, moreover, it is a versatile oil that can be used in a wide range of dishes from any dishes to sweets.
Untoasted sesame oil is often called “virgin sesame oil” so you can use it as you use extra virgin olive oil.
In Ayurveda, untoasted sesame oil is respected to be the best self-massage oil since it is very helpful for massaging stiff muscles and joints and detoxifying toxins accumulated in our body (and mind).
How To Choose Sesame Oil In Cooking
Sesame oil is an essential flavor of Asian cuisine including Japanese cuisine and can be used in many ways in home cooking as a garnish, and seasoning to create many delicious dishes.
The distinct flavor and aroma of sesame oil go well with other traditional Asian condiments such as soy sauce and miso paste, it’ll motivate you to cook in a different way when reading this guide specifically talks about how to choose your favorite sesame oil.
HOW TO USE SESAME OIL IN COOKING FOR WELLNESS
To intake sesame oil benefits effectively and deliciously, it is better to use sesame oil flavoring and seasoning the dishes to finish rather than cooking (heating) the sesame oil.
That way, carefully select your sesame oil according to the guide I told you:
- Choose “pressed” or “cold-pressed” sesame oil without using solvents.
- Carefully choose sesame seeds as the raw material (choose organic sesame oil if considered.)
- Choose “100% pure” sesame oil without blending it with other oil.
QUICK PICKLED CUCUMBER
Slice 2 medium cucumbers, and place them into a bag. Add 1 tbsp of sesame oil, 1 tbsp of soy sauce, 1 tbsp of white wine or rice vinegar, and 1 TSP of salt. Refrigerate for 2-3 hours.
You can add sliced radishes and carrots if desired.
It’s similar to this quick pickled cucumber, but, this is YAMITSUKI salad which is an absolutely simple cabbage salad.
Only 3 Steps, Quick, Easy, and Super Healthy Japanese Snack! Make a delicious, healthy fresh vegetable snack ready in just three steps! This super-simple quick veggie snack is called Yamitsuki Cabbage, which means Addictive cabbage and is the popular Izakaya snack in Japan. The perfect option when you need healthy snacks or have late-night cravings. Why is it so addictive? Because of high-quality toasted sesame oil and a little bit of mineral salt.
ASIAN DRESSING
The all-purpose basic Asian Sesame dressing can easily bring authentic Asian (Japanese) flavor to your daily vivid salad. By using Japanese / Korean toasted sesame oil and high-quality toasted sesame seeds, you can easily upgrade your dressing. Adding fresh garlic & ginger can be an Asian restaurant-grade flavor, and adding wasabi paste or powder be Japanese Wasabi dressing to kick your nose.
Everyone loves grilling meat, Japanese Yakiniku beef…Yum. I understand you all want to make THE AUTHENTIC Japanese BBQ sauce (Yakiniku sauce) at home, WITHOUT MIRIN. (YES!) This savory BBQ sauce will last for about 10 days. You can freeze it so it’ll last longer. (about 6 months)This All-purpose BBQ sauce can be used as a dipping sauce, marinade sauce, stir-fry sauce, and salad dressing.
Smoked Salmon Carpaccio
Slice thinly 1/2 red/sweet onion.
In a small mixing bowl, add 2 tbsp of sesame oil, 1 tbsp of white/rice vinegar, 1/3 TSP of salt, and black pepper to taste, then, whisk well.
Place 6oz smoked salmon and top with sliced onion.
Drizzle the carpaccio sauce and serve.
Top with cilantro if desired.
Season Stir Fry Dishes With Sesame Oil To Finish
Easy and savory bean sprouts & scrambled eggs stir fry with crunchy baby bok choy and sweet shiitake mushrooms. Season this dish with the perfect combination of Asian condiments and oyster sauce.
Drizzle your choice of sesame oil to finish not use it as cooking vegetables.
Sesame oil improves not only flavor but also adds savory glaze.
This Mongolian beef recipe is super easy, full of flavor, and incomparable to take out! Sliced flank beef will be so tender that you’ve never experienced it, please, please try this recipe and my homemade Yakiniku (Japanese bbq) sauce! Let’s start to make Yakiniku sauce first the day before cooking!
Drizzle your choice of sesame oil to finish.
MY SELECTED PRESSED PURE SESAME OIL
Kuki Yamashichi Genuine Sesame Oil (Japan)
Founded in 1986. Pure sesame oil is manufactured with a traditional pressing method that brings out the original flavor of sesame.
Kuki Yamashichi Genuine Sesame Oil has a mellow and delicate aroma and taste.
Recommended for rich umami flavoring to any dishes.
[OTTOGI] Premium Roasted Sesame Oil (Korea)
For those who are obsessed with strong rich sesame oil, you don’t have any other choice instead of this Korean sesame oil.
It is a popular product with the top market share in Korea-This genuine Korean sesame oil has a deep color and rich fragrant flavor, made by carefully pressing carefully selected sesame seeds after roasting them.
Richer flavor and aroma than those Japanese products.
You can’t go back to any other product once you taste this sesame oil.
Maruhon Pure Sesame Oil (Japan)
It is the high-end toasted sesame oil for the first timer to enjoy sesame oil more. For those who want toasted sesame oil with a mild fragrance and refreshing but mellow sesame oil taste.
Since it has a clear and light aftertaste, it perfectly works for any dish.
Kadoya Pure Sesame Oil (Japan)
This popular sesame oil is often found in any country, KADOYA high-quality sesame oil is fragrant- roasted and carefully press the oil.
Rich and tasty, mild and light, it can be used in a variety of dishes, from Asian cuisine to your favorite cooking.
SAFETY TIP
Sesame oil can be good for health and beauty, however, consuming too much of it can lead to over calories.
Also, it may have a risk of allergic reactions.
In particular, sesame is one of the causes of allergies in many people, so people with allergies, children, and pregnant women need to be careful.
The optimal daily intake of sesame oil is 1-2 teaspoons.
Resources
- Linoleic acid intake and cancer risk: a review and meta-analysis
- Bioactive lignans from sesame (Sesamum indicum L.): evaluation of their antioxidant and antibacterial effects for food applications
- Sesame Lignans and Vitamin E Supplementation Improve Subjective Statuses and Anti-Oxidative Capacity in Healthy Humans With Feelings of Daily Fatigue