Sesame Oil Substitute – Properties and Benefits

sesame oil substitute
sesame oil substitute

Sesame Oil Substitute: Before making alternatives, I will introduce the raw materials of sesame oil, their characteristics, diet, and health effects. It is often not directly related to substitutes, but I would like you to read it in order to understand the ingredient called sesame oil.

There are surprisingly many things that can be used as a substitute for sesame oil. Olive oil, chili oil, salad oil, etc. can be turned into a sesame oil-like oil by changing the view and adding a hand. I will show you how to make a Sesame Oil Substitute oil that can be used for diet. Please use it as a reference.

Sesame oil often used in Chinese dishes. There are many recipes used as one of the edible oils that have a strong scent and have a higher concentration and richness compared to salad oil. You accidentally run out of sesame oil and don’t have time to go shopping. Let us introduce you to other oils and ingredients that can be used as substitutes. There is not one alternative way to make it, but the trick is to use it depending on the dish.

Sesame Oil Substitute

sesame oil substitute
sesame oil substitute

There are 4 sesame oil Substitutes that can be used to achieve either that distinct nutty taste or provide similar health benefits.

  • Avocado oil
  • Canola oil
  • Peanut oil
  • Perilla oil

Avocado oil

From an exotic fruit very known as avocado, scientific name Persea Americana, an oil not yet as well known and that can be used both in cooking and in cosmetics is extracted, therefore, we know the uses, benefits, and properties of avocado oil.

The oil is obtained from the avocado fruit without the core, the pulp is subjected to a first pressing and then to a centrifugation which allows to obtain a dense oil with a green color and a valuable content, it can then be subjected to refining in as a consequence of which the color changes from green to yellow and the content obviously becomes depleted.

The use of avocado, especially as a beauty ally, dates back to ancient times, the Egyptians already knew its use both as pulp and as butter and oil, the latter in particular was used to promote growth and fight the fall hair.

Avocado oil properties

Pure avocado oil contains many monounsaturated fatty acids, linoleic acid, pantothenic acid, and oleic acid, then it contains lecithin, Vitamin A, Vitamin B, C, E, mineral salts such as iron, potassium, magnesium, copper, and phosphorus. It also contains lutein and glutathione.

Avocado oil is also excellent for use in cooking, it is, among all the oils, the one with the highest smoke point, around 271 °, which makes it also excellent for frying. Taking olive oil as a reference parameter, avocado oil seems to contain for example 25% more vitamin E, a higher number of carotenoids, which are lipo-soluble antioxidants that reduce the risk of cancer, fight against signs of aging and protect the eye from maculopathy and cataracts.


For the treatment of the skin of the face and body, avocado oil is ideal because it is light, easily absorbed, and penetrates deeply, also nourishing and facilitating cell renewal and micro-circulation. It protects it from damage caused by external agents and free radicals, in fact, we recommend it use in cases of sunburn. You can make simple compresses by applying avocado oil directly on dry hair, along the entire length, and massaging the scalp. The result will be soft and bright hair. Avocado oil also helps reduce split ends, stimulates follicles and therefore growth, is easily eliminated and does not leave hair greasy.

Canola oil

Canola is actually the acronym for “Canadian Oil Low Acid”, or ” Canadian oil with low acid content”. It was in fact selected around the 70s by a group of Canadian researchers using a particular variety of rapeseed.

In this way, a vegetable oil with reduced concentrations of erucic acid was obtained to be used for human food uses. By subjecting a particular variety of rapeseed, Canadian Brassica, to refining and chemical stabilization, scholars have thus obtained a refined vegetable oil with low acid content.

Canola oil properties

From a nutritional point of view, this vegetable oil has a good lipid component. It contains both oleic acid (omega 9), such as extra virgin olive oil, and Omega 6 linoleic acid and Omega 3 alpha-linoleic acid, very useful fatty acids for the health of the latter.

It also promotes a good vitamin intake, especially of the vitamins of groups E and K, together with important antioxidant substances such as phytosterols and tocopherols.

In addition, it is rich in canolol, a phenolic compound with important antioxidant properties, beneficial for the health of the organism.


Rapeseed oil can also be used for cosmetic uses. In particular, it appears to be a useful product for the treatment of frizzy hair. Thanks to the high concentration of unsaturated fats it is an excellent aid to keep hair strong and healthy.

It can also be used as a carrier oil for massages and aromatherapy.

Peanut oil

The peanuts and the peanut oil obtained from them are a typical product reminiscent of the United States of America. Do you think that the Snoopy and Charlie Brown comics are called Peanuts which means, precisely, American peanuts or peanuts?

From these seeds we obtain an oil that has been spread for years also in our supermarkets and of which we probably ignore many features. So let’s see uses, benefits, and properties of peanut oil.

Peanut oil properties

From the seeds contained in the peanut shell, the oil is obtained by cold pressing, it has a yellow color and a sweet flavor reminiscent of hazelnuts. The characteristics that make peanut oil an excellent cooking oil lie in the fact that it has a low level of fat, a high content of antioxidants and plant sterols.

Particularly interesting is the content of phytosterols, sterols of vegetable origin, which are opposed to cholesterol or hinder its absorption by the body. Another important content is given by resveratrol belonging to the category of polyphenols. It has antioxidant power, in particular it is effective in preventing neurodegenerative diseases, Alzheimer’s, cancer, cardiovascular diseases, and viral and fungal infections.


Other important uses of peanut oil concern external use, applying and massaging it on dry skin moisturizes it and is effective to soothe small problems such as eczema and acne.

It seems effective in the treatment of arthritis and joint pain, especially that of the joints, therefore it can be used to make massages in the presence of problems of this kind.

Peanut oil also has benefits with regards to hair beauty:

  • moisturizes them, helps cell renewal and combats split ends.
  • counteracts the formation of dandruff and in this regard, we see an easy recipe to make at home.

Perilla oil

The seeds of perilla are derived from the plant Perilla frutescence a herbaceous annual belonging to the family laminaceae, the same basil.

This plant, mainly grown in the East (especially in Japan, China and Korea), is used in daily nutrition as an aromatic or as a common vegetable, or used in the field of medicine for its many properties.

Perilla oil properties

In particular, perilla is really effective in fighting allergies such as asthma, atopic dermatitis, psoriasis, and rhinitis thanks to the flavonoids and omega 3 and omega 6 present in the seeds. Moreover, due to the high content of fatty acids, these seeds are ideal for fighting cholesterol, keeping the cardiovascular system healthy, and making the skin young and elastic.

These seeds contain good quantities of polyphenols and vitamin E, excellent also to defend them from oxidation and possible rancidity, but also calcium and iron. The perilla leaves are used as our common basil, but not so much here in the West as in the East where it is widely spread and better known as shiso.


From the seeds of the perilla is obtained, by cold extraction, an oil that represents the basic remedy in different treatment protocols provided for antiallergic treatments. Without however causing particular side effects such as drowsiness and tiredness, typical of synthetic antihistamines.

Among the benefits commonly attributed to the use of this oil, we can list the antiallergic and anti-inflammatory properties and the potential to lower blood pressure and reduce the level of triglycerides in the blood. The oil would also be effective in reducing the effects of stress and in the case of very anxious and depressed people.

About sesame oil

The origin of sesame is

The origin of sesame, the raw material for sesame oil, is Africa. The plant, which is harvested in the warm regions, has a very high amount of fat in its fruits and can be squeezed to remove oil. It is a long-lasting oil that is hard to oxidize compared to oils made from other crops.

Characteristics of sesame
  • One of the characteristics of this oil is that it has a good scent. If you say it before you are healthy or on a diet, it’s a clear difference compared to other things.
  • In addition to having a different scent, there is a richness as oil, which changes the mouthfeel and the feeling of fullness after eating. Therefore, some people say that they do not need to take large amounts and are suitable for dieting.

Sesame oil

Sesame oil, what an elixir! Today we discover the properties of the oil obtained by squeezing sesame seeds, a precious ingredient for the beauty of the skin, because it is rich in vitamin E, but which is also used in cooking. sesame oil is made from the seeds of a herbaceous plant native of India and Africa. It was already known in the 6th century BC by the Assyrians, who appreciated it both as a medicine and as a food condiment.

For its numerous benefits, it is now used in the pharmaceutical field to assist the administration of fat-soluble drugs (such as injectable hormones) or as a facilitator of digestion with a slight laxative effect. Cosmetics use them to integrate soaps and shampoos, while in some countries like China and Japan it makes its most important appearance in the kitchen, for example in the frying of tempura.

Sesame oil properties

There are no contraindications to the consumption of sesame oil, one of the most recommended by dieticians and nutritionists as an adjuvant to low-calorie food regimes.

Its incredible calcium content makes it suitable also for those who suffer from lactose intolerance, while being totally gluten-free, it can also be used by celiacs.


Sesame seed is in fact a food rich in vitamin E capable of counteracting the appearance of wrinkles, sun spots, and other signs of aging, while seamline is an effective liver purifier. Acid oleic and linoleic acid are abundant substances in essential fatty acids, which give important antioxidant properties that can fight free radicals, keep tabs on your blood pressure and high cholesterol, delay or reduce the effects caused on the brain of Alzheimer’s disease.

Thanks to the considerable supply of amino acids such as methionine and tryptophan, sesame oil proves crucial for a series of organic activities, both in the growth phase and in adulthood. Vitamins such as niacin, thiamine, and riboflavin, as well as essential minerals such as calcium, selenium, magnesium, phosphorus, and iron allow it to act as a supporter of the immune system and as a musculoskeletal supplement as part of a program for the prevention of osteoporosis; it is also ideal for athletes or breastfeeding women.


I’ve shown you examples of ingredients that can be used as a Sesame Oil Substitute oil that you accidentally run out and recipe examples of delicious dishes made with substitutes. How was it? Only the standard foods that are always there and seasonings that are not used often that are sleeping in the refrigerator will play an active role. You may want to take a look at your food inventory and look for alternatives to try.


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