Is sesame oil gluten free?

Sesame oil is made from sesame seeds that have been pressed to extract their oil. It is one of the very oldest oils used for cooking and its origins stretch back thousands of years to the Indus civilisation in south Asia. Today it is widely used in many Asian cuisines, including Chinese, Japanese, Korean, Middle Eastern and south Indian.

There are two main types of sesame oil. Light sesame oil is made from raw sesame seeds and has a light colour and fairly neutral flavour. Toasted sesame oil is made from roasted sesame seeds and is darker and thicker with a stronger, nuttier flavour.

Is sesame oil good for you? Studies show that sesame oil has several health benefits. It is high in monounsaturated and polyunsaturated fats (the kind of fats good for cholesterol and heart health) and low in saturated fats (the kind bad for cholesterol and heart health). It is also high in antioxidants, notably plant compounds called lignans, such as sesamol and sesaminol, which help combat harm-causing free radicals in your body.

May help lower blood pressure

Research shows that sesame oil may help lower blood pressure. In a 2003 study a group of over 300 men and women with moderately high blood pressure saw their blood pressure drop into the normal range 60 days after swapping their cooking oil to light sesame oil. The scientists were unsure what precise mechanism caused the drop, but speculated it may have been due to the indirect benefit of the lignans sesamin or sesamol, or both, found in sesame oil.

Anti-inflammatory properties

Inflammation helps the body protect itself from infections, injuries and illness, but chronic inflammation, usually caused by lifestyle factors such as stress, or consuming too much sugar, trans fat or alcohol, is harmful and increases the risk of disease. Tests on animals and in test tubes have shown that sesame oil can decrease markers that indicate inflammation (such as nitric oxide production) but more studies on humans are needed to confirm its effect.

Scientists also believe sesame oil’s anti-inflammatory properties may help reduce risks associated with narrowing of the arteries (also known as atherosclerosis), which can hinder blood flow and affect cardiovascular health. A 2017 review concluded that sesame oil can help by decreasing inflammation, reducing high cholesterol levels, lowering the risk of artery narrowing, and delaying the start of cardiovascular disease.

Anti-cancer properties

The lignans found in sesame oil, notably sesamin as well another called sesamolin, may help inhibit certain types of cancer, according to research. At the same time sesame oil contains more phytosterols than other types of seed or nut. These steroids are under investigation for their potential to prevent various forms of cancer.

Like most fats, sesame oil contains nowhere near as many nutrients as whole foods, but is a significant source of monounsaturated and polyunsaturated fatty acids (the good kind) and low in saturated fat (the bad kind). It also contains small quantities of vitamin E and K.

Can you fry with sesame oil? Like other neutral oils, light sesame oil is often used for frying, roasting, sautéing and more. However, although it has a high smoke point (the temperature at which an oil starts emitting smoke, associated with the release of toxic chemicals), it is not the best oil for cooking on high heats because it only has average oxidative stability.

Oxidative stability is considered a much better measure of how oils react to heat. When oils are exposed to high temperatures they react with oxygen and produce harmful chemicals. The more an oil can resist this process, the better it is for cooking. While sesame oil has higher oxidative stability than many other seed oils, it is not as high as that of extra-virgin olive oil, avocado oil, coconut oil, or animal fats such as lard, so you may wish to consider those alternatives for high-heat cooking methods, such as deep frying.

Nutty toasted sesame oil has a more intense flavour and is best used raw as a condiment in dressings, sauces and as a seasoning added after cooking.

Start using sesame oil yourself by trying our gluten-free sesame chicken recipe, which features a delicious sesame oil marinade.