Sesame Oil vs. Other Oils: What Sets It Apart?

When it comes to cooking oils, the choices can be overwhelming. From olive oil to coconut oil, each type has its unique properties and benefits. 

However, one oil that stands out for its flavour, nutritional value, and versatility is sesame oil, particularly when it’s cold-pressed. 

In this blog, we will explore what sets sesame cooking oil apart from other oils, discuss its health benefits, and highlight why it deserves a place in your kitchen.

What is Sesame Oil?

Sesame oil is derived from sesame seeds, one of the oldest oilseed crops known to humanity. In fact, the Indus valley civilization excavations shows evidence of charred sesame seeds being used for oil extraction.

The oil can be extracted through different methods, but cold pressing is the preferred technique for retaining the maximum nutritional value. Find out why. 

Cold Pressed Sesame Oil Nutrition Facts

Cold-pressed sesame oil is made by crushing sesame seeds without applying heat. This process preserves the natural nutrients and flavours of the seeds. Here are some key nutrition facts about cold-pressed sesame oil:

• Calories: Approximately 120 calories per tablespoon
• Fat: 14 grams (of which 2 grams are saturated fat)
• Vitamin E: A potent antioxidant that helps protect cells from damage
• Omega-6 Fatty Acids: Essential for heart health
• Lignans: Compounds that may have anti-cancer properties

These nutritional elements make cold-pressed sesame oil a valuable addition to your diet.

Health Benefits of Cold Pressed Sesame Oil

Rich in Antioxidants

One of the standout features of sesame oil is its high antioxidant content. Antioxidants play a crucial role in combating oxidative stress in the body, which can lead to chronic diseases such as heart disease and cancer. The presence of vitamin E and other antioxidants in cold-pressed sesame oil contributes to overall health and well-being.

Heart Health

The health benefits of cold-pressed sesame oil extend to heart health as well. The oil is rich in polyunsaturated fats, which can help lower bad cholesterol levels (LDL) while increasing good cholesterol (HDL). According to a study published in the Journal of Nutrition, replacing saturated fats with unsaturated fats like those found in sesame oil can significantly reduce the risk of heart disease (source).

Anti-Inflammatory Properties

Sesame oil contains sesamolins and sesamin, compounds known for their anti-inflammatory properties. Regular consumption may help reduce inflammation in the body, making it beneficial for those suffering from conditions like arthritis or other inflammatory diseases.

Skin Health

Not only is cold-pressed sesame oil good for cooking, but it also offers numerous benefits for skin health. Its high vitamin E content helps moisturise the skin and may improve skin elasticity. Additionally, its anti-inflammatory properties can soothe irritated skin.

Bone Health

Sesame oil is a good source of calcium and magnesium, both essential for maintaining strong bones. Regular consumption can contribute to bone density and overall skeletal health.

Sesame Oil Cold Pressed Benefits In Comparison To Other Oils

Here’s how sesame oil compares to some popular alternatives:

Olive Oil vs. Sesame Oil

Olive oil is often hailed as one of the healthiest oils due to its high monounsaturated fat content and antioxidants. However, sesame oil has its unique advantages:

• Flavour: Sesame oil has a distinct nutty, earthy flavour that can enhance dishes like stir-fries and salads.
• Smoke Point: Sesame oil has a higher smoke point (approximately 190°C) compared to extra virgin olive oil (around 160°C), making it suitable for high-temperature cooking.

Rice Bran Oil vs. Sesame Oil

Rice bran oil is praised for its mild flavor, high smoke point, and heart-healthy profile, while sesame oil has its own distinct advantages:

• Smoke Point: Rice bran oil boasts a high smoke point of approximately 230°C, making it ideal for high-heat cooking methods like deep frying. Sesame oil (about 190°C) also has a relatively high smoke point, but it is slightly lower than rice bran oil, making rice bran oil a better choice for very high-temperature cooking.
• Nutritional Profile: Rice bran oil is high in monounsaturated fats and contains antioxidants like oryzanol, which may help reduce cholesterol levels. Sesame oil also offers health benefits, such as being rich in sesamin and sesamol, antioxidants that may help reduce inflammation and promote heart health.

Coconut Oil vs. Sesame Oil

Coconut oil has gained popularity for its medium-chain triglycerides (MCTs), which are believed to aid weight loss and provide quick energy. However:

• Nutritional Profile: Sesame oil offers a broader range of nutrients, including antioxidants and essential fatty acids.
• Versatility: While coconut oil has a strong flavour that may not suit all dishes, sesame oil's mild taste makes it more versatile across various cuisines.

Sunflower Oil vs. Sesame Oil

Sunflower oil is another common cooking choice due to its neutral flavour and high smoke point. However:

• Health Benefits: While sunflower oil is rich in vitamin E, it lacks the variety of antioxidants found in sesame oil.
• Omega Fatty Acids: Sesame oil provides a better balance of omega-6 fatty acids compared to sunflower oil.

Cold Pressed Sesame Oil Uses

The versatility of cold-pressed sesame oil makes it suitable for various culinary applications:

1. Cooking: Use it for sautéing or stir-frying vegetables and meats.
2. Dressing: Drizzle over salads or mix into dressings for added flavour.
3. Marinades: Combine with soy sauce or vinegar for an aromatic marinade.
4. Baking: Substitute it in baked goods for a unique twist.
5. Finishing Oil: Use as a finishing touch on soups or grilled dishes.

Incorporating Cold Pressed Sesame Oil into Your Diet

To reap the benefits of cold-pressed sesame oil, consider these practical tips:

1. Moderation is Key: Don’t exceed two teaspoons per person per meal to enjoy its flavour without excess calories.
2. Experiment with Flavours: Try mixing it with herbs or spices to create your signature dressing or marinade.
3. Explore Variety: Incorporate different oils into your diet alongside sesame oil to ensure you receive a range of nutrients.

Sesame cooking oil stands out among other oils due to its rich nutritional profile and numerous health benefits. From its antioxidant properties to its ability to support heart health and skin wellness, cold-pressed sesame oil deserves recognition in every kitchen.

At Gramiyaa, we believe in providing high-quality oils that are hearty and healthy—just like our cold-pressed sesame oil. By choosing our products, you can enjoy the authentic taste and numerous benefits that this remarkable oil offers while supporting your health journey.

Try including cold-pressed sesame oil into your daily routine to not only enhance your meals but also contribute positively to your overall well-being.