Sesame oil is a fragrant and versatile oil. The rich, nutty flavor of toasted sesame oil makes it an excellent finishing touch for meals. In contrast, untoasted sesame oil has a milder taste, making it suitable for cooking.

Regular sesame oil is created by pressing raw sesame seeds, explains Jessica Vanroo, CCMP, executive chef at the University of California, Irvine’s Susan Samueli Integrative Health Institute. Toasted sesame oil is derived from pressing sesame seeds that have been toasted.

Here, we will explore the nutritional advantages of sesame oil.

Is sesame oil healthy?

Over 80% of sesame oil consists of beneficial unsaturated fats, according to Vanroo. The American Heart Association suggests that including monounsaturated and polyunsaturated fats in a balanced diet can aid in lowering bad cholesterol levels, thereby mitigating the risk of heart disease and strokes.

Furthermore, sesame oil is rich in amino acids and fat-soluble vitamins, as shown in a 2022 review. It may assist in blood sugar regulation, alleviate arthritis symptoms, minimize inflammation, and support hair health, according to findings from WebMD.

What sets sesame oil apart from other oils in the “hateful eight” category is its relative lack of processing, Vanroo mentions.

Is sesame oil high in Omega-6?

Sesame oil contains a well-balanced ratio of essential fatty acids, including Omega-3, Omega-6, and Omega-9, as reported by WebMD. Omega-6 is a type of polyunsaturated fat, and moderate consumption of Omega-6 linoleic acid can lower the risk of cardiovascular diseases (CVDs), according to a review from 2021.

It’s important to maintain balance with Omega-6. “The American diet tends to be very high in Omega-6,” states Vanroo. Despite its health advantages, a diet that exceeds a standard intake of Omega-6 might increase cholesterol levels, she cautions. Excessive Omega-6 fatty acids can negatively affect heart and blood vessel cells, according to WebMD.

Does sesame oil have anti-inflammatory properties?

Sesame oil boasts strong antioxidant properties, according to Vanroo. It contains two potent lignans, sesamin and sesamol, which are known for their antioxidant effects. These compounds provide significant anti-inflammatory benefits.

Research indicates that antioxidants play a crucial role in combating cellular damage from free radicals, which helps to reduce inflammation, strengthen the immune system, and decrease the likelihood of heart disease and cancer.

In particular, the lignans found in sesame have shown promise in reducing cancer occurrences by obstructing the formation of carcinogens from food and potentially curbing the release of free radicals during inflammation, as per a review from 2021.

Who should refrain from using sesame oil?

Sesame is identified as one of the nine major allergens by the FDA, Vanroo points out. As of 2023, any packaged foods and dietary supplements that contain sesame must declare it as an allergen on the ingredient label, according to the FDA.

Moreover, certain medications for diabetes and blood pressure may interact with sesame oil, as indicated by WebMD. If you have any concerns about consuming sesame oil due to possible interactions, it’s best to consult your healthcare provider.