Sesame oil is a vegetable oil cooking oil gotten from sesame seeds, it contains unsaturated fatty acids than any other vegetable oil. Sesame oil is obtained through non-toasted or toasted form. The non- toasted oil has a light color similar to vegetable oil or peanut oil, while the toasted oil is much richer and darker in color. The toasted sesame oil has a strong flavor, and nutty aroma which is an essential part of Asian and Chinese cooking, especially in cuisines.

There are several varieties of sesame oil, and what they are typically used for

Refined and unrefined sesame oil: Refined sesame oil has a higher smoke point making it easier to cook with a high temperature. A refined sesame oil contains less natural nutrient, and it less healthy. Unrefined sesame oil retains more of it’s natural nutrient and flavor. An unrefined sesame oil is healthy for uncooked dishes, or as an added oil after cooking.

Extra virgin or cold press sesame oil: A cold pressed or extra virgin oil is made without using any chemicals, thereby retaining all it natural nutrient and making it much of a higher quality. It is considered a good cooking oil since it can stand a high temperature and it has a light neutral flavor. For an oil to be considered Extra Virgin, it means the first pressed batch of oil without using any chemicals.

Toasted sesame oil: Toasted or roasted sesame oil is very distinct and it goes a long way. It has a darker color ranging from brown to golden with a stronger flavor even as the color gets darker. It is a popular oil used in Asian cuisines

Black sesame oil: As the name implies, it is made from black sesame seeds. It has a very rich creamy flavor, it is used in uncooked dishes, like salad dressing, or drizzled over rich or grain after being cooked. Black sesame oil is different from Toasted sesame oil.

Substitute for sesame oil in fried rice


Peanut oil is a great substitute for sesame oil, it has light nutty flavor and health profile, similar to sesame oil. Peanut oil does not absorb flavors from the food that are fried in it, that is various food type can be fried in the same batch of oil without cross contaminating it’s flavors, which also makes it suitable for frying and it also has a high smoke point which is approximately 435 F.

It is considered a healthy oil free from trans fat , cholesterol,and low saturated fats. It has a high content of unsaturated fats, it is an excellent source of antioxidants, phytosterol and vitamin E which is beneficial for the heart health. Peanut oil can also be called groundnut oil or arachis oil.

Varieties of peanut oil

Peanuts oil have several varieties in the market, each has its unique flavors and cooking properties. Varieties of peanut oil includes; refined peanut oil, 100 percent peanut oil (unrefined), peanut oil blend, and roasted peanut oil.

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Refined peanut oil: it is the most common form of peanut oil use for cooking. The refining process removes the flavors and colors, and also allergens, making it a completely neutral cooking oil and also safe for those with peanut allergies.

Unrefined peanut oil: This peanut oil has not gone through any form of refining, it’s natural aroma and flavor is also retained.

Peanut oil blend: peanut oil is blended with a lower cost oil to make it more affordable. Sometimes it is blended with an oil that has high smoking point to preserve its frying quality.

Roasted peanut oil: This oil is roasted before expelling it’s oil, thus a deep nutty flavor and dark golden brown color. It is mostly used for flavoring rather than cooking.

Benefits of peanut oil

It is cholesterol free: that is, it does not contribute to heart problems like clogging of the arteries, it eliminate harmful cholesterol from the body, preventing any health complications associated with cholesterol. The phytosterols competes for the absorption of cholesterol in the guts or stomach thereby dropping the level of cholesterol.

It prevents cancer: peanut oil contain high level of polyphenol antioxidant which assists in eliminating free radicals, which are the cause of various diseases including cancer. Peanut oil is rich in resveratrol which helps to lower the risk of cancer development.

It maintains blood pressure:  The presence of resveratrol in peanut oil helps to interact with angiotensin, that could affect the blood vessels and also constrict the arteries. It neutralize the effect of hormones, and lowers blood pressure.

It lowers the risk of atherosclerosis, strokes, and heart attacks and coronary heart diseases.

PERILLA OIL: Perilla oil is another perfect substitute for sesame oil, the oil from it’s seeds tastes very much like sesame seeds, it has the same nutty aroma and taste, and it tastes best when used in salad dressing or drizzled on fries, especially Asian fries. Perilla oil can fight against various diseases such as breast cancer, asthma, it’s suitable for the heart and brain and can also tame down allergies.

It contains high level of Omega-3 fatty acids, low in saturated fatty acids, the seeds contain different polyphenols or flavones. Perilla seed oil is used as cooking oil or fuel. Pregnant women and breastfeeding mother’s should avoid using perilla oil. Perilla oil also improves lungs function and breathing problem of people suffering from asthma.

Benefits of perilla oil

  1. Efficient against allergies: Perilla oil contains Rosmarinic acids which helps to inhibit inflammatory activity, thereby preventing seasonal allergies.
  2. Excellent for skin care: The presence of Rosmarinic acids in perilla oil helps to treat atopic dermatitis, it helps to calm the skin. It helps to reduce clogged pores and it also help cyst and acne when applied topically. Regular application on the skin helps to prevent dry skin.
  3. Promotes good HDL: Perilla oil contains high amount of Omega-3 fatty acids, and a little bits of Omega-6 and Omega-9 fatty acids. Consuming Omega-3 helps to increase the DHL level, while lowering bad cholesterol level.
  4. WALNUT OIL:  Walnut oil is rich in antioxidants, good day and prebiotic properties. It is known for cleansing the guts and promoting the growth of good bacteria that aid better digestion and good absorption of  nutrients. It has nutty flavor and also a good substitute for sesame oil. However, when the oil is under heat, the flavor changes, and it turns bitter. Walnut oil contains antioxidant and Omega-3 fatty acids. It helps to fights premature aging sign, and also infections such as fungal. It improves heart health and lowers blood sugar.
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Benefits of Walnut

  1. Improves blood circulation:  Walnut oil contains monosaturated fat which help to keep the arteries subtle. Flexibility of the arteries promote the flow of blood free from any hardening, that may lead to hyper tension and heart disease.
  2. Lowers the risk of heart disease: Walnut oil has cardio-protective such as high concentration of alpha-linolenic acid, which is an Omega-3 fatty acid. Consuming Walnut or Walnut oil in daily basis improve the blood vessels, thereby decreasing the risk of heart disease.
  3. Anti-aging: Walnut and Walnut oil contains antioxidant, that counters the effect of free radicals that cause cell damage and accelerate the aging process
  4. Maintains hormones level: Walnut contain rich phytonutrients, and also a good source of magnesium, zinc, phosphorus,  selenium, iron and calcium which is helpful in stabilizing body hormones.
  5. OLIVE OIL: This oil is gotten from the pulp of olive, it is a commonly found oil filled with massive health benefits, Olive oil is far in taste from sesame oil, but it is a perfect substitute for sesame oil when it comes to health benefits. Both oil contain polyunsaturated fats. Olive oil is good in maintaining  cholesterol levels, reduces the risk of severe depression, and also strengthen the bones and heart.

Benefits of Olive oil

  1. Promote brain health: the presence of Omega-3 and Omega 6 in Olive oil is good for the brain’s health and also promotes memory power.
  2. Pain reliever: Olive oil contains oleocanthal an immense anti-inflammatory properties that helps to relieve pains both internally and externally.
  3. Good for digestion: Olive oil helps the gastrointestinal tract and colon, it stimulates the digestive system, making the food go smoothly through the colon. It helps to improve bowel movement, reducing the risk of constipation.
  4. Source of monounsaturated fatty acids:  Olive oil is filled with monounsaturated fatty acids, a healthy fat that helps to battle heart diseases, cholesterol and blood sugar.

Aside having health benefits olive oil also have hair and skin benefits.

  • Olive oil helps to moisturizer the skin and hair.
  • Reduce s wrinkle and ageing sign.
  • Treat cracked heels.
  • Good for nail health.
  • Promote hair growth.
  • Good for dandruff.
  • AVOCADO OIL: Avocado oil is gotten from Avocado pulp, though the taste is different from the nutty taste it is also a perfect substitute for sesame oil. Avocado oil is rich in heathy fat such as oleic acid, it is good for the heart, and also lower cholesterol. Avocado is an excellent source of, essential fatty acids, antioxidants, minerals and vitamins.

Benefits of Avocado oil

  1. Stimulates weight loss: Avocado oil is rich in oleic an Omega-9 fatty acids which helps to stimulate enzymes  that transport fat to where it can be stored for energy, it also improve blood flow to muscles during exercise.
  2. Boost nutrients absorption: Avocado oil contains high level of monounsaturated fat helps to absorb many key fat-soluble vitamins and nutrients.
  3. Lowers blood pressure: The high level of potassium and vitamin E which helps to eradicate free redicals and also keep the blood vessels healthy, thus regulating your blood pressure.
  4. Lowers cholesterol: Avocado contains high monounsaturated fat and low on saturated fat, it is also cholesterol free. Adding Avocado oil to your diet helps to reduce bad cholesterol, and lower low density lipids.
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It also helps to;  treat skin damage and irritation, fight wrinkles and also gives you a fuller and fast growing hair.

  • CANOLA OIL:  Canola oil is derived from various rapeseeds, and its one of the of the commonly used vegetable oil and also an excellent substitute for sesame oil. It has the lowest amount of saturated fat. Canola oil have a high level of unsaturated fats, Omega-3 fatty acids alpha linolenic acids (ALA), it also contains vitamin E and K

Benefits of Canola oil

  1. No cholesterol: Canola oil like any other plant derived oil has zero cholesterol in it.
  2. Has the lowest amount of bad fat: Conola oil contains 7% of saturated fats and has zero trans fat.
  3. Highest in good fat: Canola oil contains a very high amount of polyunsaturated fats and monounsaturated fats up to 93%. The polyunsaturated fats contains Omega-3 and Omega-6 fatty acids which is essential to the health while the monounsaturated fats contains Omega-9 fatty acids.
  4. Canola oil is rich in vitamin E and K, it helps to reduce skin problems and ageing sign such as acne, fine lines, wrinkles, spots and blemish.
  5. Canola oil helps to reduce inflammation and joint stiffness.
  6. TAHINI PASTE:  Tahini paste is made out of grinding lightly roasted sesame seeds. It is a substitute for sesame oil, it can be used as a marinade, it dipping sauce, and salad dressing, but cannot be used for frying or cooking. Tahini paste contains anti-inflammatory properties, it is a nutritious paste that is rich in vitamins, minerals and antioxidants, it helps the heart and mind function without problems. It supports the immune system, and also makes the brain stronger
  7. DIY SESAME SEED OIL:  Make your own sesame oil by adding neutral oil like Canola oil or sunflower oil. Place 1 cup of canola or vegetable oil to a half cup of sesame oil, mix them together in a heavy-duty wok, and heat on a medium heat untill the seed starts to brown, bring it down to cool. Once cool, blend and rest the oil for  two hours before straining. Make sure the seeds doesn’t get burnt while heating it. It is a perfect substitute for sesame oil.

Benefits of sesame oil

  1.  It is a high source of unsaturated fats
  2. Contains powerful antioxidants
  3. It has strong anti-inflammatory properties.
  4. Protects against UV rays which can harm the skin.
  5. Fight off free radicals which can cause damage to our DNA, cell and protein. This can lead to diseases such as Alzheimer’s and Parkinson’s and also cancer.

Consuming sesame oil is very beneficial to the health because it contains healthy fats that is good for the body, it contains antioxidants and also anti-inflammatory properties. However one should check for any allergy of sesame seeds before using the oil, and also consult your doctor before adding sesame oil to your diet.


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