Mahkatop
Mahkatop — Sesame oil is often used as a healthier alternative to cooking oil. It is commonly used in Chinese, Japanese, and Middle Eastern cuisines for sautéing or adding to sauces and marinades. Sesame oil is made from sesame seeds, scientifically known as Sesamum indicum.
Nutritional Content of Sesame Oil
According to the United States Department of Agriculture (USDA), as cited by Medical News Today, the nutritional facts of sesame oil per one tablespoon are as follows:
- Energy: 124 kilocalories
- Protein: 0 grams
- Fat: 14 grams
- Total saturated fat: 1.99 grams
- Total monounsaturated fat: 5.56 grams
- Total polyunsaturated fat: 5.84 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
- Vitamin E (alpha-tocopherol): 0.196 milligrams
- Choline: 0.028 milligrams
- Vitamin K: 1.9 micrograms
The polyunsaturated fats in sesame oil include omega-3 and omega-6 fatty acids. Both are essential fatty acids that help prevent various diseases, including heart disease and cancer. They also aid in boosting immune function.
A 2022 study highlighted that sesame oil contains natural compounds which may offer health benefits, including:
- Lignans: Plant compounds that mimic estrogen effects in the body and may have anti-cancer properties.
- Phytosterols: Plant compounds that can help lower cholesterol levels.
- Antioxidants: Compounds that protect cells from free radical damage, which can cause disease.
Health Benefits of Sesame Oil
According to WebMD and Medical News Today, here are some potential health benefits of sesame oil due to its healthy fats and amino acids:
- Maintaining Heart Health: Sesame oil has a balanced ratio of omega-3, omega-6, and omega-9 fatty acids. Diets containing these healthy fats can reduce the risk of heart disease. Some studies suggest that consuming sesame oil can help lower levels of bad cholesterol (LDL) and triglycerides.
- Regulating Blood Sugar: Sesame oil may be beneficial in helping regulate blood sugar levels.
With its nutritional content and health benefits, sesame oil can be a healthy choice for cooking and maintaining heart health and blood sugar regulation.(*)
