The Health Benefits of Using Sesame Oil for Cooking

Ever wonder why sesame seed oil has been a part of the Asian kitchen for thousands of years? In fact, grandmas worldwide vowed by it and science is now confirming what they already knew. Sesame oil for cooking is like a little addition to a big menu: it can taste great and make you feel great.

Let's get down with all this — the health benefits, the cooking suggestions and the reason you may want to ditch your regular cooking oil for this golden treasure.

What Exactly Is Sesame Oil? 

Sesame oil is made from sesame seeds, one of the oldest oilseed crops known to man. There are two types: light (or refined) sesame oil, which is extracted from the raw seed and has a soft taste, and toasted sesame oil, which is produced by roasting the sesame seed and has a strong smell of nuts, which you've probably detected in your favourite Asian dishes.

Both types are suitable for the kitchen to use, but act slightly differently when you use them to cook with. More of this to come.

Can you use Sesame Oil for Cooking? Here's the Truth

A lot of people ask — is sesame oil good for cooking, or is it just a flavoring agent? The answer is: both, and it depends on the type you're using. 

Sesame oil is relatively high in smoke point (approx. 410°F / 210°C), making it ideal for sautéing, pan-frying and deep frying. Sesame oil on the other hand, has a lower smoke point and is best suited as a finishing oil, an oil that is applied after cooking to retain its rich flavor and nutrients.

Yes, sesame oil for cooking is a proper option – and once you start using it on a regular basis, it's difficult to go back to other oils.

The Smoke Point of Sesame Oil is Important

The smoke point is the temperature at which an oil begins to smoke and the reason is because it matters! Once an oil has passed its smoke point, it will not only have a bitter taste, it will also release harmful compounds.

This is why the sesame oil smoke point is an important factor when choosing how to use it:

• Light/Refined sesame oil: Smoke point is in the range of 410°F (210°C). Great for high-heat cooking like stir-frying and sautéing.
• Toasted sesame oil: Smoke point is approximately 350°F (177°C). Think low heat cooking or drizzling on top.
• Cold-pressed sesame oil: more suited to dressings and marinades.

With this knowledge, you can maximize the nutrients and taste of your oil without sacrificing its nutritional content.

Health Benefits of Sesame Oil You Should Know About 

Now the fun really begins. Sesame oil health benefits aren't limited to taste. This oil contains a wealth of nutrients that your body really craves.

1. High in Heart Healthy Fats

Sesame oil contains abundant amounts of polyunsaturated and monounsaturated fatty acids, which are healthy fats that are good for the cardiovascular system. It also helps to lower LDL (bad) cholesterol, so it is silently helping your heart out every time you use it to prepare your meals.

2. Powerful Antioxidants

Sesame oil is rich in two special antioxidants – sesamol and sesamin – that exist in very few other cooking oils. These compounds act as antioxidants in the body and are linked to a decrease in oxidative stress and are associated with age and disease.

3. Anti-Inflammatory Properties

Many of the health problems that are prevalent today stem from chronic inflammation. Sesame oil is known for its anti-inflammatory properties, which can help minimize inflammation in the long term, promoting joint health and well-being.

4. Affects blood sugar in a positive way

In some research, sesame oil has been shown to enhance insulin sensitivity and maintain blood sugar levels; it's a good option for those who are aware of their metabolic health.

5. Supports the health of skin and hair

Although this is a cooking aspect, it's important to note that the nutrients found in the sesame oil, such as Vitamin E and zinc, adds to healthy skin and thicker hair when it is incorporated into a balanced diet.

6. Bone Health

The copper, zinc and calcium in sesame oil are important in keeping bones strong and healthy. It doesn't take much to make a difference over time.

Cooking with Sesame Oil: Practical Tips for Everyday Use 

If you (now) know its benefits, why don't we discuss how to use it? In fact, sesame oil is not difficult to cook with, and is suitable for a variety of cuisines, including Asian cooking.

It is simple and common use, here are some ideas:

• Splash some toasted sesame oil over noodles or fried rice just before eating to give a quick kick of flavor.
• Toss vegetables and proteins in a little light sesame oil for frying; it is strong enough to stand the heat but not overpowering.
• Add to salad dressings and drizzle with soy, ginger and garlic to create a restaurant-style vinaigrette.
• Try adding to a marinade for chicken, tofu or shrimp before they are grilled or pan-seared.
• When served over steamed broccoli, edamame, or roasted cauliflower, drizzle it over a simple, yet delicious side.

The secret of cooking with sesame oil is not to use too much. It's a strong and tasty oil, so use sparingly.

Why Choose Organic Sesame Oil for Cooking? 

When using sesame oil to cook, why not take another step and cook with organic sesame oil. Organic varieties are cultivated using "natural" methods, where no synthetic pesticides or fertilizers are used, hence less unwanted chemicals in your food.

Organic sesame oil also helps to preserve more natural nutrients as a result of less processing. For those who are conscious about clean eating and what's in their food, the organic label is worth the slight premium.

Be sure to watch for cold-pressed or expeller-pressed, as well — these extraction practices retain more of the oil's beneficial compounds than chemical extraction.

Does Sesame Oil for Frying Work?

Let's put this question to bed and forever. Yes, sesame oil can be used for frying, but not any kind. Here, any sesame oil will do, as it has a higher smoke point. Does not break down at the temperatures necessary for shallow frying or for stir frying.

Pure sesame oil frying isn't the lowest-cost option because it's more expensive than other oils, but mixing it with a neutral oil, such as sunflower or canola oil, can be an excellent way to enjoy the sesame flavors without being too expensive.

But toasted sesame oil is not a good choice for frying; it will burn up rapidly and lose its delicious flavor and nutritional benefits.

How Sesame Oil Compares to Other Popular Cooking Oils? 

Many people may ask themselves how is sesame oil compared to olive oil, coconut oil or vegetable oil? Let's be honest and make a speedy comparison:

• Vs. Olive oil: Both are healthy options, but sesame oil is the more versatile because it has a higher smoke point, making it suitable for cooking at higher temperatures.
• Vs. Coconut oil: Coconut oil contains a lot of saturated fat, while sesame oil contains more unsaturated fats, which are most health experts agree are more heart-friendly.
• Vs. Vegetable/Canola oil: Sesame oil is richer than either of the others in flavor and antioxidants but is more expensive.

When it comes to daily cooking, sesame oil is a close runner-up to some of the most popular oils that are on the market, and often beats them, too.

Final Thoughts

If not in your kitchen already, it is a great time to make sesame oil a staple in your kitchen. Its health benefits with sesame oil, its ability to use it in a variety of different ways when it comes to cooking, and that nutty kick of flavor, there's no reason why you shouldn't be using it.

The use of light sesame oil for basic frying, toasted sesame oil for the finishing touch, or organic sesame oil for cooking to maintain a natural and healthy diet – all of these choices are a great way to improve and enhance your meals.

Over time, you can make major health improvements in your kitchen with minor changes. Some of the simplest and tastiest changes you can make is to replace the cooking oil with sesame oil.

FAQs

1. Can I use sesame oil for everyday cooking?

Yes, light sesame oil is excellent for cooking, such as sautéing and stir frying, on a daily basis. Lightly toast sesame oil to use as a finishing oil. They both provide nutrition and flavor to daily meals.

2. What is the smoke point of sesame oil?

Light sesame oil is a high-heat cooking oil that can withstand temperatures up to 410°F (210°C). Toasted sesame oil has a smoke point around 350°F and is best for low or no-heat applications.

3. Does sesame oil have more health benefits than olive oil?

Both oils are good. Sesame oil is rich in some special antioxidants such as sesamol and sesamin. Oleic acid is abundant in olive oil. Cooking in high heat will benefit from sesame oil's higher smoke point.

4. Does sesame oil help with weight loss?

The healthy fats in sesame oil could help promote metabolism and keep inflammation under control. Sesame oil isn't a weight-loss tonic, but it can help to support weight management in a healthy diet by replacing the unhealthy fats that are commonly found in other foods.

5. What is the best sesame oil for cooking?

Organic sesame oil that is cold pressed or expeller pressed is best for cooking. Use light sesame oil with high heat methods, and toasted sesame oil for plating and for rich, nutty finishes.