Substitutes For Sesame Oil | Cause For Concern & Limitations

Substitutes For Sesame Oil | Cause For Concern & Limitations

Major vegetable oils such as olive oil, groundnut oil, and sunflower oil can help in effectively replacing sesame oil from your diet.

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Sesame oil, which is extracted from sesame seeds, has a lot of health benefits corresponding to its consumption. However, it is also clear that sesame oil can sometimes adversely affect one’s health. One such side-effect of sesame oil is anaphylaxis, a certain form of allergy that is most commonly related to the addition of sesame oil into one’s diet. If you are also suffering from such cases, it is vital for you to find some substitute which is healthier and not as damaging. And to ease your work, we have prepared a list of items that can be easily used as a replacement for sesame oil and also provide you with the same benefits or even more.

Sesame Oil: It’s Taste And Cause For Concern

With its nutty taste, the use of sesame oil brings a little smoky taste and aroma to the meal. Furthermore, unlike most other vegetable oils, sesame oil can withstand the heat and prevent the food from burning even when cooked at high temperatures. But, all of these benefits of sesame won’t be any good if your body rejects it. Some people tend to be allergic to sesame oil, in rare cases, it can be quite tough to deal with.

Major unavailability of sesame oil as compared to other oils may also be another reason that can add up to the need for its substitution. Keeping all of this in mind, we have for you the list of easily available substitutes, economic purchases, and have similar or greater health value as compared to the sesame oil.

Also Read: Benefits Of Sesame Seeds | Side-Effects Of Sesame Seeds


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Sesame Oil Substitutes


1. Olive Oil


What other oil can give you a healthier dosage of healthy fats alongside a tasty meal? Rich with healthy monounsaturated fats, extra virgin olive oil (EVOO) is known to be healthy and also great for enhancing the taste of your food. Some of its benefits are a result of its antioxidant properties, as it is loaded with vitamins E and K. Moreover, known for reducing bad-cholesterol concentration, olive oil can help in lowering the risk of contracting any heart disease, thus making it one of the healthiest vegetable oil that one can consume. It can become a healthy replacement in salad dressings or even shallow-frying.

healthier substitute for sesame oil
Olive oil, being loaded with monounsaturated fats and vitamins, would prove to be a healthy replacement for olive oil.


2. Groundnut Oil


Whether groundnut oil is more beneficial compared to sesame oil is still an on-going debate. However, it is perfectly known to have a humongous list of advantages that it can have on a person’s health. As the groundnut lacks cholesterol, it is safe to say that its addition to your diet can effectively aid you by maintaining healthy cholesterol levels. Similarly, like other vegetable oils, being rich in vitamin E makes it a great option for improving cognitive abilities.

Its nutty taste also makes it a great addition to Chinese dishes as well as south Indian cuisine.

substitute for sesame oil
The nutty taste of groundnut oil is definitely going to give you the same tasteful experience as the sesame oil.


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3. Sunflower Oil


Extracted from the seeds of the sunflower plant and then used for frying, sunflower oil is yet another major vegetable oil that can be a helpful substitute for sesame oil. It is a commonly suggested natural remedy for eczema due to its vitamin E-rich nature and its benefits on one’s skin. However, it is advised for you to not consume it if you are suffering from high cholesterol, for sunflower oil is mainly a triglyceride, thus making it a harder choice as compared to others.

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The anti-oxidant rich property of sunflower oil makes it a great addition to one’s diet.


Tips & Benefits Of Sesame Oil


  • Avoid the heavy consumption of sesame oil.
  • Directly consuming sesame oil first thing in the morning can be quite good for metabolism.
  • The consumption of raw sesame oil seems to be more effective and beneficial.
  • Keep it in an airtight container, as sesame oil tends to quickly go rancid.

To be frank, sesame oil in itself is a great item with a very high amount of healthy fats, but there are always some limitations associated with food items, and if the addition of sesame oil into your diet suits you well, it is equally essential for you to immediately find a substitute that’ll give you the same tasteful and healthy output.

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