Is Sesame Oil Gluten Free? (Yes, Here’s Why)


Is Sesame Oil Gluten Free

If you’ve strolled down the cooking aisle at the grocery store lately, you were probably bombarded with the number of choices when it comes to vegetable oils. Certain oils can be considered healthier than others, while some oils are best used for specific kinds of cooking. If you’re trying to choose a healthy oil and maintain a gluten-free diet, you’re probably wondering which oils are gluten-free.

Sesame oil is gluten-free because it doesn’t contain any gluten-containing ingredients from wheat, rye, or barley. Most oils in their natural form don’t contain gluten since they’re made from vegetables, seeds, and other gluten-free sources. However, gluten-containing additives and preservatives could potentially make food not gluten-free that otherwise would be. The best alternative is Thrive Market Expeller Pressed Avocado Oil.

What is sesame oil best used for, and how does it compare to other oils? Read on to get the full scoop to help you choose the best cooking oil for your needs.

What is sesame oil?

Sesame oil is pressed from raw sesame seeds. There are two types of sesame oil: regular sesame oil and toasted sesame oil. Regular sesame oil is pressed from raw sesame seeds, while the seeds are toasted before making toasted sesame seed oil.

The seeds for regular sesame oil are heated below 300 degrees Fahrenheit, while toasted sesame seed oil is made by heating the seeds at a higher temperature for longer. Toasted sesame oil appears darker than regular sesame oil and is more stable, meaning it won’t go rancid as easily as regular sesame oil.

Is oil even good for you?

Fat got a bad rap during the fat-free craze in the ’80s and ’90s and is still inaccurately villainized at times. Fat isn’t bad, though. You need fat to absorb certain vitamins, regulate your temperature and protect vital organs.

Fat gives you a sense of satiety when you eat it. If you feel satiated then you’re less likely to feel hungry shortly after eating.

Is sesame oil healthy?

Sesame oil is rich in polyunsaturated and monounsaturated fats. It also contains a small amount of saturated fat. Unsaturated fats are considered more heart-healthy than saturated fats. Replacing saturated fats with unsaturated fats can help lower cholesterol levels.

Omega fats

There are three main types of unsaturated fatty acids – omega-3, omega-6, and omega-9. Sesame oil is considered balanced among all three of these omega fats. Of these three, omega-3 fatty acids are usually considered healthier than omega-6.

Anti-inflammatory properties

Sesame oil contains antioxidants. Antioxidants help fight inflammation that causes cell damage. Inflammation can lead to chronic diseases like cancer, heart disease, and diabetes, as well as hasten the aging process. Sesame oil is also rich in vitamin E, another antioxidant.

Cholesterol-lowering

Sesame oil has been studied for its ability to improve cholesterol. According to a study, sesame oil is just as efficient at lowering cholesterol as olive oil and is better than olive oil at reducing bad cholesterol and blood fat levels.

Reducing heart disease risk

According to studies, sesame oil has been shown to help reduce the buildup of plaque in arteries. Plaque buildup can increase blood pressure and reduce blood flow, potentially leading to a heart attack or stroke.

Refined oils

Many oils are refined to improve their shelf life and increase the smoke point. Refining can involve adding chemicals to the oil. The other main way of refining oils uses high heat, removing some of the natural color and taste from the oil.

Most types of sesame oil are refined, but there are some cold-pressed and unrefined sesame oils. Refined oils are thought by many to be inferior health-wise, though there aren’t currently any scientific studies that back this belief.

Oils that are refined using chemicals are called solvent expressed. Oils that are refined using a mechanical press are called expeller pressed. Cold-pressed oils are produced at a lower temperature, but this process is the least efficient and most expensive.

Which is better – regular or toasted sesame oil?

Regular sesame oil is better for cooking at higher heat. Toasted sesame oil is ideal for making dressings or to add towards the end of cooking to add rich flavor. Toasted sesame oil also has a lower smoke point than regular sesame oil, which means it breaks down into smoke easier than regular sesame oil.

Heating food brings out its flavor, which is why toasted sesame oil is best for adding flavor. According to an author for a cooking site, it’s best to “start with regular sesame oil and finish with toasted sesame oil.”

How does the smoke point of sesame oil compare to other oils?

Oils with a high smoke point are better for high-heat cooking like deep frying or stir-frying. When oils break down from heat they become oxidized, becoming potentially dangerous compounds that may cause cancer.

Sesame oil’s smoke point ranges from around 350-450 degrees depending on its refinement. When oils are refined, their smoke point increases.

Here are some other common vegetable oils and their smoke points:

  • Extra virgin olive oil – 320-347 degrees Fahrenheit
  • Corn oil – ~450 degrees Fahrenheit
  • Coconut oil – 350-400 degrees Fahrenheit
  • Avocado oil – 520 degrees Fahrenheit
  • Canola oil – ~430 degrees Fahrenheit
  • Refined canola oil – 400 degrees Fahrenheit
  • Soybean oil – 450 degrees Fahrenheit

Sesame Oil Nutritional Information

Choosing regular or toasted sesame oil will depend on your cooking methods. Choose regular sesame to do the majority of cooking with heat. If you want to add some flavor to Asian or Indian dishes, have toasted sesame oil on hand to finish with and get the most flavor out of the oil.

Good and Gather Organic Virgin Sesame Oil

This certified organic and non-GMO sesame oil is cold-pressed and unrefined. It has a smoke point of 325 degrees Fahrenheit, so is ideal for medium heat cooking. You can find it at your local Target store or have it shipped to your home.

Ingredients:

  • Organic Virgin Sesame Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Trans fat: 0 g
  • Polyunsaturated fat: 6 g
  • Monounsaturated fat: 6 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Spectrum Sesame Oil – Toasted & Unrefined

This sesame oil is unrefined and best for medium-heat cooking. It’s toasted, which means it provides a richer sesame flavor than regular sesame oil. It’s expeller pressed, meaning the oil is mechanically pressed from the seeds so has a stronger flavor than cold-pressed oils.

Ingredients:

  • 100% mechanically (expeller) pressed unrefined toasted sesame oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 120
  • Total Fat: 14 g
  • Saturated Fat: 1.5 g
  • Trans fat: 0 g
  • Polyunsaturated fat: 7 g
  • Monounsaturated fat: 5 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Napa Valley Naturals Cold Pressed Sesame Oil

Cold-pressed oils can have less flavor than oils extracted with heat since heat brings out the flavor. This oil is ideal for people who prefer more raw foods or who like the fact that the flavor is more subtle. It’s also recommended to use for marinades, sauces, and dressings.

Ingredients:

  • 100% Cold Pressed Naturally Unrefined Organic Sesame Seed Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 120
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Trans fat: 0 g
  • Polyunsaturated fat: 6 g
  • Monounsaturated fat: 6 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Healthy Gluten-Free Oil Alternatives

There are plenty of other options for healthy gluten-free oils if sesame oil doesn’t fit the bill!

California Olive Ranch Extra Virgin Olive Oil

California Olive Ranch Everyday Extra Virgin Olive Oil - 16.9 oz each (Pack of 2) Extra virgin olive oil isn’t refined, so it maintains its natural flavor and color. It’s cold-pressed and is sustainably farmed. Olive oil can be used for high heat cooking or used to drizzle on salads or bread dipping.

Ingredients:

  • Extra Virgin Olive Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Polyunsaturated Fat: 1.5 g
  • Monounsaturated Fat: 11 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Thrive Market Expeller Pressed Avocado Oil

Avocado oil has a very high smoke point (up to 500 degrees Fahrenheit), making it a great choice for very high heat cooking.

Ingredients:

  • Avocado Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 2.5 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Barlean’s Flax Oil

Barlean's Lignan Flaxseed Oil Softgels from Cold Pressed Flax Seeds - 1,550mg ALA Omega 3 Fatty Acids for Improving Heart Health - Non GMO, Gluten Free - 250 Softgels Flaxseeds and flax oil are incredibly rich in omega-3 fatty acids. Flax oil is also mild and versatile without an overpowering flavor. This particular flax oil is cold-pressed and unrefined.

Ingredients:

  • Organic Flax Oil

Nutrition Facts (per 1 tbsp. serving):

  • Calories: 120
  • Total Fat: 14 g
  • Saturated Fat: 1 g
  • Polyunsaturated Fat: 10 g
  • Monounsaturated Fat: 2.5 g
  • Trans fat: 0 g
  • Total Carbohydrate: 0 g
  • Protein: 0 g

Related Questions

Is sesame oil good for you?

Sesame oil is rich in unsaturated fats and has antioxidant properties. It’s been studied for its antioxidant properties as well as its potential to reduce the risk of heart disease, making it a good choice for healthy oil.

Is sesame oil heart-healthy?

Sesame oil is considered a heart-healthy specialty oil by the American Heart Association. It’s rich in plant-based unsaturated fats, is low in saturated fat, and is free of trans fats. It may also promote healthy cholesterol levels.

Is sesame oil good for diabetics?

People with diabetes are at increased risk of heart disease. Sesame oil is one of many heart-healthy choices for people with diabetes because it’s rich in unsaturated fat, low in saturated fat, and free of trans fat. In addition, oils like sesame oil have a negligible impact on blood sugar levels.

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Diana Gariglio-Clelland

Diana Gariglio-Clelland is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She obtained her Bachelor's in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings. She currently works as a freelancer on various health- and nutrition-related projects.

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