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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Harvard School of Public Health: Fats and Cholesterol - The Bottom Line
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- National Institutes of Health's National Heart, Lung and Blood Institute: High Blood Cholesterol -- What You Need To Know
- National Institutes of Health's National Heart, Lung and Blood Institute: High Blood Cholesterol -- What You Need To Know
- National Institutes of Health, Office of Dietary Supplements: Vitamin E
- Medline: Vitamin K
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Health Benefits: Sesame Seed Oil Vs. Olive Oil
Olive oil and sesame oil are both commonly used in cuisines worldwide. Olive oil offers a mild, often fruity essence and is a staple in Italian and Mediterranean dishes. Sesame oil has a stronger, almost smoky flavor and is popular in Asian cuisine. Each oil offers its own nutrient profile.
Fat Soluble Vitamins
Per tablespoon, sesame and olive oils supply about 120 calories of pure fat. But with the fat comes certain vitamins, like vitamin E and K. Vitamin E is an antioxidant, and it also helps boost immunity and prevent blood clots, according to the National Institutes of Health 89. Vitamin K assists with blood clotting 9. Sesame oil has .19 mg of vitamin E and 1.8 micrograms of vitamin K, while olive oil has 1.94 milligrams of vitamin E and 8.1 micrograms of vitamin K 9.
Health-Protective Qualities
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Both oils have monounsaturated and polyunsaturated fats, known as "good" fats for their ability to lower cholesterol levels, stabilize heart patterns and combat inflammation. The United States Department of Agriculture confirms sesame oil reduces cholesterol, while Harvard reports lower rates of breast cancer in women who consume olive oil 126. Comparatively, olive oil has 9.85 grams of polyunsaturated fat and 1.42 grams of monounsaturated fat per tablespoon, while sesame oil has about 5.5 grams of each.
Cholesterol-Free
Cholesterol is found only in animal products like meats, eggs and dairy products, so using either olive or sesame oil is favorable over cholesterol-laden animal fats. High cholesterol can cause atherosclerosis, a hardening of the arteries which can lead to heart disease. The National Institutes of Health notes saturated fat and dietary cholesterol raises blood cholesterol, and reducing the amount of saturated fat and cholesterol in your diet helps lower your blood cholesterol level 8.
Smoke Points
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Every oil has a smoke point, the temperature at which it burns. The lower the smoke point, the less favorable for cooking. Cooking oils past their smoke point can also produce unhealthy trans fats, diminishing their health benefits. Since unrefined sesame oil has a smoke point of 350 degrees F and extra virgin olive oil smokes at 406 degrees F, these oils can be used in cooking, but they may burn if you are using a high-heat cooking method such as pan-searing.
- Every oil has a smoke point, the temperature at which it burns.
- Since unrefined sesame oil has a smoke point of 350 degrees F and extra virgin olive oil smokes at 406 degrees F, these oils can be used in cooking, but they may burn if you are using a high-heat cooking method such as pan-searing.
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References
- United States Department of Agriculture: Oil and Fatty Acid Content Among Diverse Sesame Genetic Resources
- United States Department of Agriculture: Molecular Biology Provides Clues to Health Benefits of Olive Oil
- 3 Fat Chicks On A Diet: Sesame Oil vs Olive Oil -- Better Options for Healthy Cooking
- Harvard School of Public Health: Fats and Cholesterol - The Bottom Line
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- United States of Agriculture: Basic Report -- 04053, Oil, Olive, Salad or Cooking
- United States of Agriculture: Basic Report -- 04058, Oil, Sesame, Salad or Cooking
- National Institutes of Health, Office of Dietary Supplements: Vitamin E
- Medline: Vitamin K
- Uylaşer V, Yildiz G. The historical development and nutritional importance of olive and olive oil constituted an important part of the Mediterranean diet. Crit Rev Food Sci Nutr. 2014;54(8):1092-101. doi:10.1080/10408398.2011.626874
- Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014;13:154. doi:10.1186/1476-511X-13-154
- Oil, olive, salad or cooking. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Ulatowski L, Manor D. Vitamin E trafficking in neurologic health and disease. Annu Rev Nutr. 2013;33:87-103. doi:10.1146/annurev-nutr-071812-161252
- Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin E in human health and some diseases. Sultan Qaboos Univ Med J. 2014;14(2):e157-65.
- National Institutes of Health Office of Dietary Supplements. Vitamin K fact sheet for health professionals. Updated February 24, 2020.
- Berrougui H, Ikhlef S, Khalil A. Extra virgin olive oil polyphenols promote cholesterol efflux and improve HDL functionality. Evid Based Complement Alternat Med. 2015;2015:208062. doi:10.1155/2015/208062
- Gorzynik-Debicka M, Przychodzen P, Cappello F, et al. Potential health benefits of olive oil and plant polyphenols. Int J Mol Sci. 2018;19(3)doi:10.3390/ijms19030686
- U.S. Food and Drug Administration. FDA completes review of qualified health claim petition for oleic acid and the risk of coronary heart disease. Updated November 19, 2018.
- Román GC, Jackson RE, Reis J, Román AN, Toledo JB, Toledo E. Extra-virgin olive oil for potential prevention of Alzheimer disease. Rev Neurol (Paris). 2019;175(10):705-723. doi:10.1016/j.neurol.2019.07.017
- Liu H, Huang H, Li B, et al. Olive oil in the prevention and treatment of osteoporosis after artificial menopause. Clin Interv Aging. 2014;9:2087-95. doi:10.2147/CIA.S72006
- Martín‐Peláez S, Covas MI, Fitó M, Kušar A, Pravst I. Health effects of olive oil polyphenols: recent advances and possibilities for the use of health claims. Mol Nutr Food Res. 2013;57(5):760-71. doi:10.1002/mnfr.201200421
- Navarro Soto J, Satorres Martínez S, Martínez Gila D, Gómez Ortega J, Gámez García J. Fast and reliable determination of virgin olive oil quality by fruit inspection using computer vision. Sensors (Basel). 2018;18(11). doi:10.3390/s18113826
- Pristouri G, Badeka A, Kontominas MG. Effect of packaging material headspace, oxygen and light transmission, temperature and storage time on quality characteristics of extra virgin olive oil. Food Control. 2010;21(4):412-8. doi:10.1016/j.foodcont.2009.06.019
- Lucas L, Russell A, Keast R. Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Curr Pharm Des. 2011;17(8):754-68. doi:10.2174/138161211795428911
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Sarah Whitman's work has been featured in newspapers, magazines, websites and informational booklets. She is currently pursuing a master's degree in nutrition, and her projects feature nutrition and cooking, whole foods, supplements and organics. She also specializes in companion animal health, encouraging the use of whole foods, supplements and other holistic approaches to pet care.