Q&A: Sesame Oil

This question was asked in response to my post about olive oil.

Where does sesame oil fit in? Is it worse than those on your list?

I've been using an unrefined, expeller-pressed sesame oil for med heat (up to 350). The more I look into this oil, I'm finding that it's a really bad thing that it's in a clear bottle and isn't refrigerated. It's been in the cupboard for over a month (opened). Is it rancid? Should I just toss it?

According to Nourishing Traditions, sesame oil is very similar to peanut oil in composition. Because it contains high amounts of Vitamin E and antioxidants, it does not become rancid easily. These special antioxidants aren't effected by heat either, which would make you think it is good for cooking.

But, there are dangers associated with the use of sesame oil, and other similar oils that are high in omega-6 linoleic acid (peanut, safflower, corn, sunflower, soybean and cottonseed oils) and research is showing that too much in your diet may be bad for you. This same research suggests that heating the omega-6 oils is also bad.

Omega-6 can actually be really good for you if it is combined with the proper amounts of omega-3 (ratio of O-6 to O-3 should be somewhere between 3:1 and 1:1), however most of these omega-6 oils contain very little omega-3. Eating the improper ratio of these acids can lead to arthritis, heart disease, osteoporosis, cancer and inflammation. Unfortunately over 70% of the food in our grocery stores contain these types of oils.

The bottom line: if you're going to use sesame oil, or other omega-6 oils, use them sparingly and never when heated.

Sources:

"The Danger Of Too Much Omega-6 EnergyFanatics.Com." EnergyFanatics.Com - Physical Emotional Mental and Spiritual Energy. Web. 15 Jan. 2010. .

Fallon, Sally. Nourishing traditions the cookbook that challenges politically correct nutrition and the diet dictocrats. Washington, DC: NewTrends Pub., 1999. Print.