Sesame oil (til ka tel) health benefits and nutrition facts
The “Queen of Oilseeds” is a title given to sesame seeds since they are considered a high-quality oilseeds. The oil extracted from these seeds is used widely in Asian cooking for stir-frying, seasoning and even pickling. Let’s get to know this versatile oil a little better.
What is sesame oil?
Sesame oil, extracted from sesame seeds, is among the oldest vegetable oils. It was used during the ancient Indus Valley Civilization when sesame was a major oil crop. It eventually spread to Mesopotamia by 2500 BC.
Hindus consider the oil as a sacred substance that is offered to the gods as part of worship. In India, it's called til ka tel in Hindi, tilachi tel in Marathi, tal num tel in Gujarati, ellenna or nallenna in Malayalam, ellennai in Tamil.
The oil varies in colour depending upon its processing technique. Cold-pressed sesame oil is pale yellow while til oil or gingelly oil available in India is golden brown. Toasted sesame seeds yield dark brown oil with a unique flavour.
Sesame oil can be used for a variety of purposes from cooking, to seasoning to pickling. In East Asian cuisines, sesame oil is used for stir-frying and as a flavouring agent. In India, sesame oil is used for cooking, pickling and also as a condiment for rice, dosa and idlis.
Sesame oil nutrition
A 100-gram serving of sesame oil has the following nutrients:
Nutrient
| Measure (Daily Value)
|
Calories
| 884
|
Total fat
| 100 gm (153%)
|
Saturated fat
| 14 gm (70%)
|
Cholesterol
| 0 mg (0%)
|
Sodium
| 0 mg (0%)
|
Total carbohydrates
| 0 gm (0%)
|
Dietary fibre
| 0 gm (0%)
|
Sugar
| 0 gm
|
Protein
| 0 gm
|
Vitamin C
| 0%
|
Vitamin K
| 13%
|
Vitamin E
| 9%
|
Health benefits of sesame oil
Sesame oil is one of the best oils for cardiovascular health thanks to its antioxidant and anti-inflammatory properties. It fights plaque formation and hardening of the blood vessels.
Sesame oil contains omega 3 and omega 6 fatty acids and is among the most stable of cooking oils. It doesn’t turn rancid as easily as other oils do.
Along with vitamin E, sesame oil contains phytosterols, lignans, sesamol and sesaminol. The oil is a powerful anti-hypertensive agent that lowers blood pressure and stress.
Vitamin K, a micronutrient which plays a key role in blood clotting, is found abundantly in sesame oil. Following are some of the health benefits of sesame oil:
- Improves heart health
- Prevents hypertension
- Reduces stress
- Reduces inflammation
- Fights oxidative stress
- Prevents the hardening of arteries due to cholesterol
- May help control blood sugar
- Helps reduce arthritic pain
- Can help heal wounds
- Could improve sleep
Improves heart health: Sesame oil is the best oil for cardiovascular health. People with heart problems like cholesterol and high blood pressure can benefit the most from switching to sesame oil for cooking. High in antioxidants, anti-inflammatory agents and unsaturated fatty acids, sesame oil reduces hypertension, plaque formation and stress levels.
Could reduce blood sugar levels: Sesame oil may be a potent ingredient in reducing blood sugar levels. Animal and human studies prove that it could reduce fasting blood sugar and haemoglobin A1c.
Reduces oxidative stress: Sesame oil is high in antioxidants that can reduce oxidative stress and free radical damage. Switching to this healthful oil can therefore prevent the risk of chronic and potentially fatal diseases like heart diseases, diabetes, cancer, etc.
References:
1. Hsu, E., & Parthasarathy, S. (2017). Anti-inflammatory and Antioxidant Effects of Sesame Oil on Atherosclerosis: A Descriptive Literature Review. Cureus, 9(7), e1438. https://doi.org/10.7759/cureus.1438
2. Narasimhulu, C. A., Selvarajan, K., Litvinov, D., & Parthasarathy, S. (2015). Anti-atherosclerotic and anti-inflammatory actions of sesame oil. Journal of medicinal food, 18(1), 11–20. https://doi.org/10.1089/jmf.2014.0138
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