Sesame oil is a popular cooking oil in many parts of the world. One tablespoon (15 ml) of sesame oil contains around 126 calories, making it a calorific oil. However, it also boasts a range of health benefits that make it a fantastic addition to your kitchen.

Sesame oil is packed with healthy fats and is a great source of linoleic acid and oleic acid. It also contains high levels of vitamin E, which is an essential antioxidant that protects the body from harmful free radicals. Vitamin E also plays a vital role in maintaining healthy skin, eyes, and cardiovascular health.

In this article, we'll explore the nutritional value, health benefits, uses, and potential side effects of sesame oil. We'll also provide tips on how to store sesame oil correctly and share some exciting sesame oil recipes to try at home.

What is Sesame Oil?

Sesame oil is extracted from sesame seeds and is widely used in Asian and Middle Eastern cuisine. It's a pale yellowish color, has a nutty flavor, and a distinctive aroma. Sesame oil comes in two varieties, toasted and untoasted. Toasted sesame oil has a higher smoke point and is ideal for stir-frying, while untoasted sesame oil is best used for dressings and dips. Sesame oil has a long shelf life and is resistant to rancidity, making it an ideal oil for commercial cooking applications. It's also a popular choice for health-conscious consumers looking for a healthy cooking oil alternative.

Sesame Oil Nutrition Facts

One tablespoon (15 ml) of sesame oil contains 120 calories, 14g total fat, 2g saturated fat, and 0mg cholesterol. It also contains 41% of the Recommended Daily Intake (RDI) of vitamin E, 17% RDI of polyunsaturated fat, and 42% RDI of monounsaturated fat. Sesame oil is also a rich source of essential fatty acids, including omega-3 and omega-6 fatty acids. Sesame oil is also low in carbohydrates, making it an excellent option for individuals following a low-carb diet. However, it's important to note that sesame oil is high in calories and should be used in moderation.

Sesame Oil Health Benefits

Sesame oil offers a range of health benefits, including improving heart health, reducing inflammation, promoting healthy skin, and aiding digestion. The high levels of vitamin E make sesame oil a powerful antioxidant that protects the body from harmful free radicals. Sesame oil is also rich in polyunsaturated and monounsaturated fats, which have been linked to improved cardiovascular health and a reduced risk of heart disease. The essential fatty acids found in sesame oil play a key role in maintaining healthy bones and joints, reducing the risk of arthritis and osteoporosis. They also help to reduce inflammation throughout the body, which can alleviate symptoms of conditions such as asthma and eczema. Sesame oil can also promote healthy digestion and help to regulate bowel movements. It has been used in traditional Ayurvedic medicine as a natural laxative to relieve constipation.

Sesame Oil Uses in Cooking

Sesame oil is a versatile cooking oil that can be used in a wide range of dishes, including stir-fries, marinades, dressings, and dips. Its high smoke point makes it a great option for high-heat cooking methods, such as stir-frying and deep-frying. It's also an excellent oil to use for sautéing vegetables or as a finishing oil in dishes for added flavor. Sesame oil is particularly popular in Asian cuisine, where it's used in dishes such as sesame chicken, sushi, and stir-fried noodles. It's also a popular ingredient in Middle Eastern cooking, where it's used in dips such as hummus and baba ghanoush.

How to Store Sesame Oil

Sesame oil should be stored in an airtight container in a cool, dark place away from heat and light. Exposure to heat and light can cause the oil to spoil quickly, so it's essential to keep it stored correctly. To extend the shelf life of sesame oil, it's best to keep it in the refrigerator. However, be aware that the oil will thicken when chilled, so you'll need to bring it back to room temperature before use. It's also important to check the expiration date on the bottle before using it. Sesame oil can go rancid quickly, particularly if it's been exposed to heat or light. If it has a stale, rancid smell, it's best not to use it.

Sesame Oil vs Other Oils

Sesame oil is lower in saturated fat than many other cooking oils, making it a healthier option for cooking. It's also high in good fats, such as polyunsaturated and monounsaturated fats, which are essential for maintaining healthy cholesterol levels and reducing the risk of heart disease. However, sesame oil is higher in calories than some other oils, such as olive oil and coconut oil. While it's a nutritious oil, it's essential to use it in moderation to avoid consuming too many calories.

Sesame Oil in Traditional Medicine

Sesame oil has been used in traditional Chinese medicine for centuries to treat a range of ailments. It's been used to promote healthy digestion, reduce inflammation, and alleviate symptoms of respiratory conditions such as asthma. In Ayurvedic medicine, sesame oil is used as a natural laxative to alleviate constipation and promote healthy bowel movements. While there is some evidence to suggest that sesame oil may have medicinal properties, more research is needed to confirm its effectiveness. It's always essential to consult a healthcare professional before using sesame oil or any other natural remedy to treat a health condition.

Sesame Oil Recipes

Here are some exciting sesame oil recipes to try at home: - Sesame-Ginger Dressing: Combine 1/4 cup sesame oil, 1/4 cup rice vinegar, 2 tablespoons honey, 2 tablespoons soy sauce, 1 tablespoon grated fresh ginger, and 1 minced garlic clove in a bowl. Whisk well to combine, then drizzle over your favorite salad. - Stir-Fry Vegetables with Sesame Oil: Heat 1 tablespoon sesame oil in a wok over high heat. Add your favorite vegetables, such as carrots, broccoli, and mushrooms, and stir-fry for 2-3 minutes. Add 1 tablespoon soy sauce and 1 tablespoon honey, then continue to stir-fry for another minute. Serve hot with rice or noodles.

Side Effects of Sesame Oil

While sesame oil is generally safe for most people, it may cause an allergic reaction in some individuals. Symptoms of an allergic reaction may include itching, swelling, and difficulty breathing. If you suspect you may be allergic to sesame oil, it's best to avoid it. Sesame oil is also high in calories and should be used in moderation if you're trying to lose weight. It's also important to note that sesame oil may interact with certain medications, including blood-thinning medications like warfarin. If you're taking medication, it's essential to consult your doctor before using sesame oil or any other natural supplement.

Where to Buy Sesame Oil

Sesame oil is widely available in most grocery stores and health food stores. It's also available for purchase online. When purchasing sesame oil, look for high-quality, cold-pressed oil that's free from additives and preservatives. If you're unsure which type of sesame oil to buy, look for recommendations from reputable sources, such as food bloggers or chefs. You can also ask for advice from a nutritionist or naturopath who can provide guidance on the best oils to use for your health needs.