Sesame oil serves double duty as both a cooking oil and a finishing flavor, but its uses extend well beyond the kitchen. It shows up in skincare, traditional medicine practices, and even clinical research on blood sugar and cholesterol. The type of sesame oil matters enormously, though. Toasted and untoasted versions behave like two completely different products.
Toasted vs. Untoasted in the Kitchen
Untoasted sesame oil, often labeled simply “sesame oil,” is pressed from raw seeds and has a neutral flavor similar to canola or grapeseed oil. Its smoke point sits around 410°F, making it a solid all-purpose oil for shallow frying, roasting, and sautéing.
Toasted sesame oil is a different story entirely. Made from roasted seeds, it has a deep amber color and an intense, nutty aroma that can dominate a dish. Heating it again on the stove gives it a burnt, bitter taste, so it works best as a finishing oil. Drizzle it sparingly over fried rice, noodle soups, stir-fries, or steamed vegetables right before serving. A little goes a long way.
Nutritional Profile
Sesame oil is rich in unsaturated fats. More than 80% of its fatty acids come from oleic acid (a monounsaturated fat, the same type found in olive oil) and linoleic acid (a polyunsaturated fat your body can’t make on its own). Saturated fat accounts for less than 20% of the total, mostly from palmitic and stearic acids. The overall breakdown is roughly 40% monounsaturated, 44% polyunsaturated, and the remainder saturated.
Beyond the fats themselves, sesame oil contains naturally occurring compounds called lignans, primarily sesamin and sesamol. These act as antioxidants and appear to drive many of the health effects researchers have studied.
Blood Sugar and Cholesterol Effects
A meta-analysis pooling seven clinical trials found that sesame consumption lowered fasting blood sugar by an average of about 28 mg/dl and reduced HbA1c (a marker of long-term blood sugar control) by 1.0 percentage point compared to control groups. For context, a change of just 0.5% in HbA1c is considered clinically meaningful, so a full percentage point is substantial. These studies were conducted in people with type 2 diabetes or metabolic syndrome, using sesame oil or sesamin capsules over periods of six to twelve weeks.
Sesame oil also appears to improve cholesterol numbers. In a trial comparing sesame oil to olive oil in people with high cholesterol, sesame oil significantly lowered total cholesterol, LDL cholesterol, and triglycerides. LDL reduction was actually better with sesame oil than with olive oil in that particular study. The mechanism likely involves sesamin, which blocks the production of certain pro-inflammatory compounds and influences how the body processes fats.
Anti-Inflammatory Properties
A systematic review of randomized controlled trials found that sesame consumption reduced blood levels of interleukin-6, a key inflammatory marker. The effect was strongest in studies using sesamin capsules and in participants who started with higher baseline inflammation. Interestingly, sesame did not significantly affect C-reactive protein or TNF-alpha, two other common inflammation markers, suggesting its anti-inflammatory effects are somewhat selective.
Sesamol, another compound in sesame oil, has shown anti-clotting activity in lab studies, outperforming both sesamolin and sesamin in that regard. These properties help explain why sesame oil has long been associated with heart health in traditional medicine systems.
Skincare Uses
Sesame oil has been used as a body oil for thousands of years, and modern research gives some justification for the practice. Its fatty acids act as effective moisturizers that help keep skin soft and hydrated, while its phenolic compounds provide antioxidant and anti-inflammatory benefits on the skin’s surface.
If you’re concerned about breakouts, the comedogenic rating matters. Refined sesame oil scores a 1 out of 5 on the comedogenic scale, meaning it’s unlikely to clog pores. Unrefined sesame oil scores a 3, which puts it in moderate territory and makes it a riskier choice for acne-prone skin. For facial use, refined is the safer bet.
Oil Pulling and Ayurvedic Practices
In Ayurvedic medicine, sesame oil has been a staple for 3,000 to 5,000 years. One of its most well-known traditional uses is oil pulling: swishing about one tablespoon (10 ml) of sesame oil between the teeth for 15 to 20 minutes, then spitting it out. The practice is meant to support oral hygiene, and there is some modern evidence behind it. Sesame oil pulling was found to be as effective against bad breath and the bacteria that cause it as chlorhexidine rinses, which are considered the gold standard in clinical dentistry.
Sesame oil is also the traditional oil of choice for Abhyanga, a full-body self-massage practiced daily in Ayurvedic routines. Practitioners warm the oil slightly and massage it into the skin before bathing, a ritual believed to calm the nervous system and nourish the skin.
Sesame Allergy Considerations
Sesame allergies affect roughly 0.1% to 0.9% of the population, depending on the region. While that’s lower than peanut or tree nut allergies, it’s significant enough that most countries now require sesame to be labeled as an allergen on food packaging. In the United States, sesame became the ninth major allergen required on food labels starting in 2023. Highly refined sesame oil removes most of the protein that triggers allergic reactions, but cold-pressed or unrefined versions may retain enough protein to cause a reaction in sensitive individuals.
Storage and Shelf Life
Sesame oil keeps for about two years from the manufacturing date when stored properly, though peak flavor fades over time. A more conservative guideline is to use it within a year of purchase, even if it’s still sealed, since oil slowly goes rancid regardless. Once opened, use it as quickly as possible and keep the cap tightly sealed.
Store sesame oil in a cool, dark place, away from heat. The spot above your stove is the worst possible location. Refrigeration is a good option if you don’t reach for it often. The oil may turn cloudy in the fridge, but that’s harmless and clears up once it returns to room temperature.