Sesame oil is a versatile, aromatic oil. The intensity and nuttiness of toasted sesame oil makes it the perfect finishing oil to a dish. Untoasted sesame oil has a comparatively neutral flavor, making it a great option for cooking.

Regular sesame oil is produced by pressing raw sesame seeds, says Jessica Vanroo, CCMP, the executive chef for the University of California, Irvine’s Susan Samueli Integrative Health Institute. Toasted sesame oil is made by pressing toasted sesame seeds.

Today, we’ll break down what you need to know about sesame oil’s nutritional benefits.

Is sesame oil good for you?

More than 80% of sesame oil is made up of healthy, unsaturated fats, says Vanroo. According to the American Heart Association, a balanced diet that incorporates monounsaturated and polyunsaturated fats can help lower bad cholesterol levels, reducing the risk of heart disease or stroke. 

Sesame oil is also an excellent source of amino acids and fat-soluble vitamins, according to a 2022 review. Consuming sesame oil may also help regulate blood sugar, treat arthritis, reduce inflammation and promote hair health, per WebMD. 

What distinguishes sesame oil from other seed oils classified under the “hateful eight” is that sesame oil is less processed, Vanroo adds. 

Is sesame oil high in Omega-6?

Sesame oil contains a balanced ratio of the essential fatty acids Omega-3, Omega-6 and Omega-9, per WebMD. Omega-6, in particular, is a type of polyunsaturated fat. A moderate intake of Omega-6 linoleic acid can reduce your risk for developing cardiovascular diseases (CVDs), a 2021 review suggests.

When it comes to Omega-6, balance is important. “The American diet is very high in Omega-6,” Vanroo says. Despite its health benefits, if your overall diet consists of a greater than average amount of Omega-6, it may cause high cholesterol, she notes. The consumption of too many Omega-6 fatty acids can cause harm to your heart and blood vessel cells, according to WebMD. 

Is sesame oil anti-inflammatory?

Sesame oil has a strong antioxidant profile, Vanroo says. Sesamin and sesamol are two lignans found in sesame oil that have potent antioxidant qualities. These lignans offer immense anti-inflammation benefits, she says. 

Studies have shown that antioxidants play a key role in fighting cellular damage caused by free radicals, which helps to reduce inflammation, promote a strong immune system, and lower the risk of developing heart disease and cancer. 

Sesame’s lignans, in particular, have shown potential to reduce incidences of cancer by hindering the formation of food-borne carcinogens, and possibly, by inhibiting the release of free radicals when inflammation is present, according to a 2021 review.

Who should avoid sesame oil?

Sesame is one of the nine severe allergens recognized by the FDA, Vanroo says. As of 2023, packaged foods and dietary supplements containing sesame must label it as an allergen in the ingredient list, according to the FDA.

More:Are seed oils bad for you? Breaking down what experts want you to know

Additionally, some diabetes and blood pressure medications may interact with sesame oil, per WebMD. If you have concerns about consuming sesame oil due to a potential interaction, consult your doctor.

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