Sesame oil is a valuable product obtained from sesame seeds through cold pressing. This method helps preserve all the beneficial substances contained in the seeds.
Derived from sesame seeds, this oil has a unique combination of flavor and nutritional qualities. Its light nutty aroma and mild taste make it ideal for diversifying recipes, from salads to desserts.
In addition to its flavor benefits, sesame oil deserves attention for its composition, which includes:
- unsaturated fatty acids, including omega-6 and omega-9, making it beneficial for maintaining normal cholesterol levels;
- antioxidants, including sesamol and sesamin, which help strengthen the cardiovascular system and have anti-aging properties;
- vitamins (E, B1, B2, B3);
- minerals (calcium, magnesium, phosphorus, and zinc).
These components not only give it nutritional value but also medicinal properties that support the health of the cardiovascular and skeletal systems, as well as improve the condition of skin and hair.
It is recommended to choose unrefined sesame oil to maximize the preservation of its nutrients and vitamins.
Use of sesame oil in the keto diet
Sesame oil is often used in the keto diet due to its high content of healthy fats. It is rich in monounsaturated and polyunsaturated fatty acids, which help maintain ketosis in the body.
Being a practically carbohydrate-neutral product, sesame oil has a 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 content of monounsaturated fats, sesame oil also has a high proportion of monounsaturated and polyunsaturated fats, making it a healthy 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 its refinement level.
Unrefined sesame oil has a smoke point of about 177°C (350°F), while refined sesame oil can 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 fatty acid composition, which may be preferable for those looking to reduce their intake of saturated fats in their diet.
Lipid profile
Sesame oil contains various types of fats that play an important role in nutrition. Its lipid profile includes the following components:
- Saturated fats: about 14% of the total fat content.
- Monounsaturated fats: approximately 39% of the total fat content.
- Polyunsaturated Omega-6 (linoleic acid, LA): about 41% of the total fat content.
- Polyunsaturated Omega-3 (alpha-linolenic acid, ALA): less than 1% of the total fat content.
- Trans fats: absent or present in negligible amounts.
Sesame oil does not contain significant amounts of polyunsaturated Omega-3 DHA and EPA, as well as polyunsaturated Omega-6 arachidonic acid (AA).
Options on iHerb
| Product | Price, $ |
|---|---|
| 17.46 | |
Life Extension, Super Omega-3, EPA/DHA Fish Oil, Sesame Lignans & Olive Extract, 60 Enteric Coated Softgels | 22.56 |
Life-flo, Organic Pure Sesame Oil, 16 fl oz (473 ml) | 17.24 |
NOW Foods, Solutions, Sesame Seed Oil, Certified Organic, 8 fl oz (237 ml) | 17.71 |
Napa Valley Naturals, Organic Sesame Oil, 12.7 oz (375 ml) | 19.84 |
Pure Indian Foods, Organic Cold Pressed Virgin Sesame Oil, 250 ml | 15.04 |
Spectrum Culinary, Sesame Oil, Unrefined, 16 fl oz (473 ml) | 14.13 |
Spectrum Culinary, Sesame Oil, Refined , 16 fl oz (473 ml) | 16.67 |
Spectrum Culinary, Toasted Sesame Oil, 8 fl oz (236 ml) | 12.75 |
Spectrum Culinary, Organic Toasted Sesame Oil, Unrefined, 8 fl oz (236 ml) | 14.14 |
