Healthy natural oils are always the best choice to be used in food and for cooking. Sesame oil is one of the famous vegetable oils due to its health benefits.
The health benefits of sesame in a form of vegetable oil makes it a bit expensive compared to other types of oils, therefore we look for alternatives to sesame oil which is inexpensive but still healthy.
Here is some information that will help you learn more about sesame oils and what could be the best alternative for you.
Types of Sesame Oil
How sesame oil is extracted or processed made up its types. They are toasted, refined, untoasted, unrefined, and cold-pressed sesame oils.
Extra Virgin Sesame Oil and Cold Pressed Sesame Oil
Cold pressing is a technique of extracting oil from seeds without any chemicals or using heat. The extract then retains its nutritive value and is very healthy compared to commercially processed oils.
This is how cold-pressed sesame oil is made and which is also called extra virgin oil.
Extra virgin sesame oil has a high smoke point and is good for deep-frying and other types of high-heat cooking.
Refined vs Unrefined Sesame Oil
First extraction of oil from sesame seeds are called unrefined oil. Unrefined sesame oil has high nutritive value than refined oil but has low smoke point and not good for deep-frying.
The oil extracted after the first extraction is called refined. Refined oil has low nutritive value and has high heat resistance which makes it ideal for high-heat cooking.
Toasted Sesame Oil
Dark sesame oils are from roasted or toasted sesame seeds and are also called toasted sesame oils.
Toasted sesame oils usually come in deep amber to dark brown color. It is flavorful and usually used in Asian dishes to give distinct flavor on food. It is good only in low to medium-heat cooking.
Black Sesame Oil
Oil extracted from black sesames is called Black sesame oil while dark sesame oils are extracted from toasted sesame seeds.
Black sesame has a very distinct flavor and is used on salads and other types of dishes.
It is also very healthy and has antibacterial and antioxidant properties.
The 13 Best Sesame Oil Substitutes
When selecting an alternative to sesame oil, you should know how it taste, to what kind of cooking is it suitable, and most importantly its health benefits and here are a few.
DIY Sesame Seed Flavored Oil
You can make sesame seed flavored oil at home and use it for baking or on your salad.
Roast sesame seeds under a low heat pan until it become golden brown. After roasting the sesames, put it in a jar with your chosen type of vegetable oil.
Saturate the roasted sesame seeds with oil overnight and that will give you the sesame seasoned oil.
Tahini
The Tahini paste is not typically an oil, but a cream commonly used as a flavorful ingredient in Asian cuisines. It is specially used as base in sauces, salad dressings and even in home-made ice cream.
It is made from toasted and finely grounded sesame seeds. Its oily texture is due to the vegetable oil added to it as base to make it creamy.
Peanut Oil and Other Nut Oils
Oils extracted or made from nuts like peanut oil, almond oil and olive oil are good alternatives to sesame oil.
Peanut oil also has the same nutty tang and is also very healthy. It is a good choice for frying, baking, grilling, or cooking with low to medium heat temperature.
It is the best alternative to sesame if you are looking for healthy, nutty, and not too pricey oil.
Flax Oil and Other Seed Oils
Linseed oil or commonly known as flax oil. It is extracted from mature seeds of flax plants. It appears slightly yellow and has the same properties of pumpkin seed and hemp seed oils.
You cannot use flax oil for cooking as it produces harmful compounds when heated, but it is flavorful when combined with sauces, salad dressings or dips.
Grapeseed Oil
Grapeseed oil has moderately high smoking point that makes it good for cooking but not ideal for deep-frying.
It has a distinct taste unlike other nut or seed oil and makes better salad dressings or other food condiments.
This oil is also a popular food supplement due to its many health advantages.
Olive Oil
Oil from olives is a good alternative to sesame oil when it comes to health benefits. It has low smoking point, so it is not good for deep-frying and other high-heat cooking.
It is best in salad dressing, baking and other food condiments.
Avocado Oil
Oil extracted from avocado pulp gives us the avocado oil profuse with Omega 9 fatty acid.
It has higher smoking point thus it is good for deep-frying, grilling, baking, and other high-heat cooking.
You can choose from refined or unrefined avocado oil available in the market. They have neutral smell and they are less flavorful.
Coconut Oil
Extracted from coconut meat, coconut oils good replacements to any kind of vegetable oil. It is good for high-heat cooking and can also be cooked with various dishes.
Ingesting coconut oil has a lot of health benefits like raising the level of good cholesterol in the body while lowering the bad cholesterol, and it also makes the skin, hair, and teeth healthy.
Butter
Butter used for cooking are usually unsalted and has subtle flavor as not to overpower the taste of the dish.
It is a good alternative to sesame oil to sauté, bake, or sear with.
It has calcium and other vitamins but it is also high in saturated fat and calories so it should be consumed moderately.
Animal Fat Oil
Oil from animal fat or lard are considered stable and best alternative to other kinds vegetable oil like sesame oil. Others simply call it lards or drippings.
It has very high smoking point and good for high-heat cooking. Food cooked in it absorbs very little oil and is healthier and tastier.
It is less susceptible to carcinogens which is produced by vegetable oil when subjected to high temperature.
Vegetable Oils
Vegetable oil is the best alternative to sesame oil and promotes healthy heart. It could be any type of oil extracted from seeds or pulp of plants like sesame, coconut, flax, peanut, safflower, and others.
It has neutral flavor and medium to high smoked point which is good for frying and other high-heat cooking.
Margarine or Vegan Butter Alternative
Vegan butter or margarine can be a substitute to sesame oil when used for baking but be sure to follow the recipe because too much or too little of it may change the texture and taste of your food.
Margarine can be manufactured from butterfat milk or from refined vegetable oil. It has trans-fat that may cause heart diseases and advised to use only when the recipe demands for it.
Fish Oil
Fish oils are not recommended to be used for cooking because it has high polyunsaturated fats and very low smoked point.
It is mostly taken in capsule form as health supplement because it is rich in Omega 3 that keeps our heart healthy. It also lowers blood pressure and promotes normal heart rhythm.
Summary
| Substitute | Best Uses |
| DIY Sesame Seed Oil | Best Overall |
| Vegetable Oils | Best Budget Option |
| Flax Oil and Other Seed Oils | Best for Uncooked Dishes |
| Peanut Oil and Other Nut Oils | Best in High Heat, Nutty Flavor |
| Tahini | Best for Sauces |
| Avocado Oil | Best for Omega-9 |
| Olive Oil | Best Versatility |
| Grapeseed Oil | Best Neutral Oil |
| Coconut Oil | Best for Creamy Dishes |
| Fish Oil | Best Supplement |
| Butter | Best for Extra Flavoring |
| Margarine or Vegan Butter Alternative | Best Vegan Alternative for a Buttery Flavor |
| Animal Fat – Lard or Drippings | Best Texture |
Related Questions
What is a good substitute for sesame seeds?
Food topped with sesame seeds are very nutty and healthy and if you need to use alternatives, sunflower seeds are the best for me.
Some cooks also use other seeds like hemp, flax, or poppy as alternative to sesame, but they are hard to find in the market.
Are there sesame oil disadvantages?
Check if you have allergies. Some people are prone to have mild or severe allergies to sesame which can also cause serious health problems.
What are sesame oil benefits?
Sesame oil contains monounsaturated fat that is good for the heart. It also endorsed to contain antioxidants which help prevents cancer.
Other recognized benefits from ingesting sesame oil are detoxifies skin, improves oral health, prevents diabetes, cures anemia and boosts brain health.
What are the most popular sesame oil recipes?
There are lots of recipes you can cook with sesame oil like stir-fries, grilled meats, kebabs, and or mixed in salad dressings.
Other popular recipes are chicken stir-fry, planked salmon, grilled pork or chicken, sesame seared tuna, sesame noodles and more.
