Sesame oil is a valuable product obtained from sesame seeds by cold pressing. This method allows to preserve all the beneficial substances contained in the seeds.
Derived from sesame seeds, this oil has a unique combination of taste and nutritional qualities. Its light nutty aroma and soft flavor make it perfect for a variety of recipes, from salads to desserts.
In addition to its taste benefits, sesame oil deserves attention due to its composition, which includes:
- unsaturated fatty acids, including omega-6 and omega-9, making it beneficial for maintaining cholesterol levels;
- antioxidants, including sesamol and sesamin, which contribute to the strengthening of the cardiovascular system and have anti-aging properties;
- vitamins (E, B1, B2, B3);
- minerals (calcium, magnesium, phosphorus, and zinc).
These components give it not only nutritional value but also healing properties, supporting the health of the cardiovascular and skeletal systems, as well as improving skin and hair condition.
It is recommended to choose unrefined sesame oil to maximize the preservation of its nutrients and vitamins.
Using sesame oil in the keto diet
Sesame oil is often used in the keto diet due to its high content of beneficial fats. It is rich in monounsaturated and polyunsaturated fatty acids that contribute to maintaining ketosis in the body.
Being a virtually carb-neutral product, sesame oil has low glycemic index and glycemic load, making it ideal for the keto diet.
Comparison with other vegetable oils
Compared to olive oil, which is often praised for its high monounsaturated fat content, sesame oil also has a high proportion of monounsaturated and polyunsaturated fats, making it a beneficial alternative.
However, olive oil has a lower smoke point, making sesame oil a more preferable choice for high-temperature cooking.
The smoke point of sesame oil varies depending on the degree of its refinement.
Unrefined sesame oil has a smoke point of around 177°C (350°F), while refined sesame oil may have a smoke point of up to 232°C (450°F).
Compared to coconut oil, which contains a high amount of saturated fats, sesame oil offers a more balanced composition of fatty acids, which may be preferable for those looking to reduce saturated fat intake in their diet.
