Sesame oil benefits

Sesame oil benefits include healthy monounsaturated essential fatty acids including linolenic.

This page was last updated by Bernard Preston on 18th January, 2019.

By Bernard Preston

As always, we think rather of whole foods rather than pure, refined fats which tend to go rancid, or oxidise, and acquire an unpleasant flavour. However, it's rich in anti oxidants and thus more stable than other extracted vegetable fatty acids. Nevertheless, once opened it should be kept in a cool, dark cupboard or, better still, in the fridge.

But what is in this foodstuff, and what are its benefits? Is it something that should be high on your agenda?

It's probably just personal preference, health wise, but most people, myself included, prefer roasted sesame seeds.

It's very simple; spread the raw seeds on a baking tray, and place them under the grill until they take on a golden colour, and you can smell them. Stir them as they tend to burn, as you can see.

You can then grind them in a simple coffee machine and blend them, into sesame butter; with olive oil is my suggestion.

Sesame seeds are a good source of edible, healthy plant protein, but honestly, you'd have to eat an awful lot to contribute significantly. Half is fat, and a quarter is carbohydrate.

Sesame oil benefits

Sesame oil benefits add so much lovely flavour for your food.

Roasted sesame seeds

Roasted sesame seeds

  • How to make tahini ....
  • Flax seed nutrition benefits ...

Sesame seeds ground

How to make Tahini

Sesame seed paste

How to make tahini is, to my mind only for those who do not have ready access to a Lebanese or Greek shop. I made the paste from sesame seeds for our hummus for several years before discovering Macrobiotics who import large quantities from the Middle East. Many centuries of making tahini has outdone us.

Nevertheless if you are unable to find one of these little shops then how to make tahini should be on your agenda. It's particularly rich in calcium, the B vitamins and iron, all vital for every woman.

Best calcium for osteoporosis definitely should include tahini. Helen has it virtually every single day in her hummus.

Sesame seeds are particularly rich (not as rich as flaxseeds, but still excellent) in phytochemicals called lignans that have vital anti-cancer, anti-oxidant and anti-cholesterol properties. Lignans ...

100g of sesame paste contains:

  • 17g of protein
  • 48g of fat
  • 26g of carbohydrate
  • all the B vitamins except B12
  • vitamin K (bruise easily? also parsley benefits ...)
  • large amounts of calcium, magnesium, iron and zinc, all vital minerals.

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Sesame Tahini recipes

Because of its delicious nutty flavour, and healthy benefits, tahini is used extensively in Mediterranean cooking, often in association with olive oil and honey.

Tahini dishes

Benefits of sesame oil

Sesame seeds are 48% fat, call it half of the seed. That fat is made up of:

  • 40mg of very healthy monounsaturated fat, mainly the oleic oil that coats every nerve.
  • 42mg of healthy omega-6 polyunsaturated fat, healthy but*... more later.
  • 8g of saturated palmitic acid, controversial**...

Omega-6 PUFAs (polyunsaturated fatty acids)

Sesame oil contains a large amount of linoleic acid, a PUFA. In itself, it's an essential fatty acid. Your body is unable to manufacture it. So it's good, vital in fact.

So, why a but? Because the Western diet containsar  too much PUFA. The result is that the ratio of omega 6 to 3 is also far too high. And that means inflammation.

That ratio should be between 3 to 1 and perhaps 10 to 1. But the average Western diet is 20 to 1 and even 60 to 1; Inflammation, pain, stiffness and heart disease.

Inflammation of arteries, of muscles, of joints, and almost certainly the other organs too. Like the colon; too much PUFA in the diet may well be part of the underlying problem with inflammatory diseases like Ulcerative Colitis.

Palmitic acid is controversial. The official American Heart Association stand is that it is a saturated fatty acid, a small amount, true, only 7%, and to be avoided.

Compare olive oil benefits and sesame oil benefits:

Olive oil

Palmitic (saturated) 7-20%

Oleic acid (MUFA) 55-83%

Omega-6 Linoleic (PUFA) 3-21%

Omega-3 ALA trace

Sesame oil

Palmitic acid 7%

Oleic acid 35%

Linoleic acid 35%

Alpha Linolenic Acid trace

In summary:

  • Olive oil, the supreme queen of oils, has even more palmitic acid than Sesame oil. We needn't stress.
  • Olive oil contains double the MUFA, hence its great virtue. But sesame oil benefits include large amounts of oleic acid.
  • Olive oil contains half the essential, but inflammatory PUFA should you have too much in the diet.
  • Both olive and sesame oil are low in omega-3 oils. To lower the omega-6/ omeag-3 ratio further get your ALA from flax seed nutrition benefits.

In comparison, corn oil, safflower oil, soybean oil and sunflower oil all contain more than 40% inflammatory PUFA oil.

In short, sesame oil benefits are great, but not perfect if you eat huge amounts, which you won't. It's not that readily available, and does not compare with an olive garden salad dressing so you won't use it for your greens.

Most of our daily sesame oil is to be found in the tahini in our authentic hummus recipe; one tablespoon in a 500ml tub of favourite salade dressing.

I don't advocate taking sesame oil; it's expensive and very readily oxidised when compared with tahini. It's also lacking in the lignans and phytosterols so necessary for lowering cholesterol.

Rather make or enjoy shop bought tahini.

Authentic hummus recipe

Where you will use sesame is not as an oil, but in sesame tahini ... the sesame butter than is used so extensively in Mediterranean cooking, for example in this authentic hummus recipe and in making an eggplant favourite called Baba Ghanoush ...

Tahini on bread to mop up your salad dressing. Mmmm...

  • Panera bread menu recipe ... make your own bread with a bread machine with only five minutes hard labour! Literally. 
  • Flax seed nutrition benefits ... extra fibre and fat lowers the GI of your bread.
  • Olive garden salad dressing ...

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Olive garden salad recipe

After a salad like that you can even have your butter and eat it!

Tahini on bread


Research reported in Yale J Biol Med. 2006 that 50 hypertensive patients were instructed to use sesame oil as the only edible oil for six weeks. Their blood pressure dropped to normal whilst on the sesame oil diet...

but, on withdrawing sesame seed oil for a further six weeks, their blood pressure returned to its previous hypertensive status.

Whilst using sesame seed oil, body mass index (BMI) was reduced, (they lost weight) as was serum triglycerides, whilst serum anti-oxidants such as vitamin C and E in the blood increased.

Researchers' conclusion: "The results suggested that sesame oil benefits using it as an edible oil - lowered blood pressure, decreased lipid peroxidation, and increased antioxidant status in hypertensive patients."

Sesame seed oil extraction

Like all seed oils, extraction methods are vitally important. Read the labels when considering sesame oil health. If the oil looks beautifully clear, pale yellow, then there's a high chance it has been subjected to high temperature and solvent extraction. Move on to the next brand.

Traditionally, sesame seed oil is extracted using cold pressed methods.

However, modern, so called progressive industrial techniques to fulfil the consumer demands for a liquid that looks pure and clear uses high temperature solvent extraction, just like all the other other commercial oils. The only exception is the olive which is still made using old fashioned principles.

Here's an interesting aside. As a hobbyist beekeeper, I'm very aware that the honey industry faces a huge dilemma; is the consumer always right? Do you give them what they want, even if it's an inferior product?

"Pure" honey is inferior in every way; it must of necessity to be heated so that all the "impurities" including very important pollen granules can be removed.

Why do we have this fascination for purity? The best olive oil I ever tasted came straight from the vat after being cold pressed; thick and murky it was divine. It's the same with my honey; not for a moment would I heat and filter it.

Interestingly I can charge more for raw honey, and I would suggest it's the same for sesame seed oil and that from the olive; they are better and worth more.

I've tried making this recipe for sesame chicken; it's just a variant of our delicious chicken barbecue, basting it with sesame butter, olive oil, herbs and honey marinade. It's so easy.

In short, start making sesame butter, it's so easy and then making your own tahini recipes like our authentic hummus recipe; that takes me only four minutes. You could too with a little practice.

Obese and terrified of fat-rich foods?

Don't be. Without these essential fatty acids your brain (60% fat) and nerves, coated with a fatty myelin sheath, will die.  Research now shows that it's simple sugars and refined carbohydrates like cakes, cookies, sweet donuts, white rice and sugary soft drinks that are the villain of the peace.

Interesting research proves that those enjoying fat rich avocados are slimmer and have better waist lines and more importantly half the chance of getting metabolic syndrome. 

Avocado, olive and sesame oil benefits abound; don't be afraid of fats. It's the refined starches that make us fat.

But obviously too much fat can be a problem too; well that's an opinion. Professor Tim Noakes thinks that unlimited animal fat, together with very low carbohydrate is very healthy.

  • Banting diet
  • Free weight loss programs - lose it permanently, and more importantly healthily.

Recipe for sesame chicken is one of our favourites; enjoy it on the barbecue.

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