Useful Substitutes For Sesame Oil You Should Know – A Guide To Healthy Life

You need some sesame oil for food, health, or beauty treatment. But, a lack of sesame always drives you insane. Don’t worry because we have a solution which is useful substitutes for sesame oil you should know.

So, are you ready to explore?

Useful substitutes for sesame oil you should know

Despite tons of benefits, sesame oil is not a product for everyone. Some people have trouble with sesame allergy or unavailability. Luckily, we can easily find many alternatives in the market nowadays.

Perilla oil

This type of seed oil has nearly the same flavor as sesame oil. People often use it as a substitute for toasted sesame oil or oil for frying.

Not only helping to nourish scalp and hair, the perilla oil is also useful for smoothing stomach ache and relieving muscle spasms. However, pay attention to your body reactions since the oil may result in anticoagulant effects and pulmonary toxicity.

Walnut oil

The rich nutty flavor makes the walnut oil a perfect alternative for sesame oil. One of the most common walnut usages is to make uncooked sauce and salad dressing. Plus, the walnut oil is commonly used in Asian cuisines like cooking stir-frying dishes.

Olive oil

Despite the different composition, olive oil is also in the list of useful substitutes for sesame oil that provides plenty of healthy fats. But it somehow does not have a strong nutty taste. So, we only suggest you use this alternative as the replacement for light sesame oil.

Canola oil

Another substitute for the light sesame oil is canola oil. Without a strong flavor, it is more suitable for frying as well as baking.

Avocado oil

If flavor is the key, you should not ignore the avocado oil as a sesame oil substitute. It is slightly different from the sesame oil in flavor. Instead of the nutty flavor found in the sesame oil, you can feel a creamy taste with this avocado oil.

Moreover, it seems challenging to search for oils that can withstand high heat like the avocado one. Specifically, the virgin avocado oil can stand the heat from 350 to 375°F.

The oils that cannot undergo the high heat are often the main causes for health problems. After the heating process, oxidized products in the oil will worsen the vascular function of the human body.   


In the Middle East countries, Tahini is quite popular as a type of sesame seed paste. Its creamy texture bears a unique nutty flavor that tastes extremely good with raw foods.

Liquidity is one of the most common uses with Tahini. So, people add some neutral oil into the paste and keep its flavor the same.

DIY sesame seed oil

If you are not happy with the alternatives mentioned above, we have a fantastic recipe to share.

The preparation includes toasted sesame seeds and neutral oil with a ratio of 1:4. Then, mix them together and cook at the medium heat. When the seeds turn brown, turn off the stove and leave the seeds to cool. Next, it is time to blend the mixture before straining.

They are seven among tons of useful substitutes for sesame oil you should know. In the next part of the article, let’s learn about the reasons why sesame oil and its alternative are beneficial for your health

Benefits of sesame oil

There is no doubt that everyone should have a bottle of sesame oil or its alternatives ready in their kitchen. They are a must-have part of your daily consumption and bring a lot of health benefits. The following are the three most common ones.

A rich and unsaturated-fat source

While food like butter that contains a high saturated fat level, sesame oil is a reliable, healthy source of unsaturated fat.

In every 100 grams of this oil, the amount of monounsaturated fats and polyunsaturated fats you can get will be about 40 and 42 grams. The significant combination plays an essential role in preventing health problems regarding coronary heart disease.


Botanists found in sesame oil a chemical compound named lignan, which is a powerful antioxidant. Besides, the oil contains lots of vitamin E as well. It is the reason why people use it for beauty treatments. 

Stress, depression reduction

Do you know about Serotonin?

It is a neurotransmitter that can directly impact your mood. An imbalance of Serotonin undoubtedly results in stress and depression.

According to experts, Tyrosine can be a solution. The Tyrosine amino acid produced when you eat sesame oil will affect the serotonin activity. Consequently, it helps keep you away from negative feelings and stay positive.


In the article, we have provided you with a list of useful substitutes for sesame oil you should know. They are not only a suitable source for food but also for your health and beauty.

Thank you for reading and stay tuned to our next beauty reviews!

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