Sesame oil was featured prominently in the popular Netflix variety show Black and White Chef episode, creating quite a buzz. Sesame oil is crucial in Korean cuisine because of its distinct aroma and nutty flavor. Praised for its health benefits, it is a key ingredient that adds a kick to various dishes. Let’s explore everything about sesame oil.
Beneficial Even on an Empty Stomach
When your body has been fasting for more than 12 hours, blood sugar levels drop, making it easier to break down fat. Linoleic acid, which promotes fat burning, can help you lose weight. Sesame oil is also rich in unsaturated fatty acids, which increase satiety and suppress appetite.
Rich in Omega-3 Fatty Acids
Omega-3 fatty acids help prevent the formation of blood clots and improve blood circulation. Sesame oil has one of the highest omega-3 contents among plant-based oils, effectively preventing cardiovascular diseases. While sesame oil contains only 0.7% alpha-linolenic acid, perilla oil boasts about 60% of its total fatty acids, highlighting its nutritional advantage.
Powerful Antioxidant Effects and Immune Support
The vitamin E in sesame oil strengthens the immune system through its strong antioxidant properties. It removes free radicals, prevents cell damage, and boosts the body’s defenses. Additionally, it helps reduce inflammatory responses, enhancing resistance to infections. Sesame oil is also beneficial for inflammatory conditions such as arthritis, bronchitis, and rhinitis.
Sesame Oil vs. Perilla Oil
Sesame oil is made by roasting sesame seeds and pressing them into a thick, golden-brown liquid with a glossy surface. While its omega-3 fatty acid content is lower than perilla oil, sesame oil offers other health benefits, such as lowering cholesterol, inhibiting cancer cell growth, and slowing aging. It also has a longer shelf life than other plant-based oils, with a storage duration of up to 24 months unopened and three months at room temperature once opened.
Caution When Heating
The smoke point of sesame oil is below 160°C (320°F). Heating it to high temperatures can produce harmful substances, including benzopyrene, a class 1 carcinogen. To avoid this, use sesame oil for low-temperature cooking or add it to dishes afterward. Perilla oil, which is rich in omega-3 fatty acids, is also prone to oxidatiSesame oil’s smoke, giving extra caution.
Best Ways to Consume Sesame Oil
The recommended daily intake of sesame oil depends on individual health and body weight, but 1–2 tablespoons per day is appropriate for most adults. Consuming sesame oil raw during meals is ideal because heat can destroy nutrients. Eating sesame oil with meals also helps absorb fat-soluble vitamins and improves digestion.
Avoid Overconsumption
Due to its high-fat content, excessive consumption of sesame oil can cause indigestion, diarrhea, or stomach pain. Those with weak digestion or gastrointestinal issues should be cautious. Additionally, since sesame oil is derived from seeds, individuals with sesame allergies may experience hives, itching, or difficulty breathing.
Perfect Pairings in Cooking
Sesame oil is commonly used in Korean dishes such as salad dressings, seasoned vegetables, and bibimbap. It can also add a unique flavor to fried eggs or fried rice. Pairing it with oatmeal enhances digestion and nutrient absorption. While sesame oil is mainly used in Korean cuisine, it complements Western dishes like pasta, steak, and grilled fish. It can even be used as a dipping sauce for bread.
Proper Storage is Essential
Proper storage of sesame oil is crucial due to its high unsaturated fat content, which makes it prone to rancidity. If oxidized omega-3 fatty acids are consumed, they can increase free radicals in the body, potentially leading to carcinogenesis. Store sesame oil at a temperature below 4°C (39°F) in an airtight container to prevent exposure to air. The Rural Development Administration also recommends keeping sesame oil refrigerated at home.
Does Unopened Sesame Oil Last Longer?
Sesame oil gradually oxidizes when manufactured, even if not opened. Temperature and light exposure contribute to this process, so it’s best to consume sesame oil as soon as possible after purchase, regardless of whether it has been opened.
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