5 Delicious Ways to Include Sesame Oil for Weight Loss in Diet

Sesame oil, with its nutty aroma and rich flavour, can take your healthy meals to the next level. But did you know it can also be a helpful addition to your weight loss journey? Yes, it is proven that Sesame oil helps in weight loss. Packed with healthy fats, sesame oil can promote satiety and enhance the flavour of dishes without adding excessive calories. 

Here are 5 delicious ways to incorporate sesame oil into your weight-loss diet

1. Dress Up Your Salads

Salads are a mainstay in any weight loss plan. But plain greens can get boring fast. Cold-pressed sesame oil adds a delightful twist to your salad dressings. Here are two options:

• Asian-Inspired Vinaigrette: Combine 1 tablespoon of sesame oil with 2 tablespoons of rice vinegar, 1 tablespoon of low-sodium soy sauce, 1 teaspoon of honey, and a squeeze of fresh lime juice. Whisk thoroughly and drizzle over your favourite salad greens. Add chopped vegetables like cucumbers, carrots, and bell peppers for extra crunch.
• Spicy Sesame Dressing: To add a kick, combine 1 tablespoon of sesame oil with 1 tablespoon of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of Sriracha sauce (adjust for desired spice level), and a sprinkle of black pepper. Toss with your favourite greens and top with protein like grilled chicken or tofu for a complete meal.

2. Stir-Fry Sensation

Stir-fries are a quick and healthy way to get your daily dose of veggies and protein. Sesame oil adds a depth of flavour that elevates your stir-fry game.

Sesame Ginger Stir-fry: Heat 1 tablespoon of sesame oil in a pan. Add chopped vegetables like broccoli, carrots, and bell peppers. Stir-fry until tender-crisp. Add lean protein like sliced chicken or shrimp and cook through. In a small bowl, combine 1 tablespoon of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of cornstarch, 1 teaspoon of grated ginger, and a pinch of red pepper flakes (optional). Pour the sauce over the vegetables and protein, and cook until thickened. Garnish with sesame seeds for added crunch and flavour.

3. Roasted Veggie Booster

Roasting vegetables brings out their natural sweetness and caramelises them for a delicious side dish. A touch of sesame oil adds a nutty complexity.

Sesame-Roasted Broccoli: Preheat your oven to 400°F (200°C). Toss broccoli florets with 1 tablespoon of sesame oil, a sprinkle of sea salt, and black pepper. Spread the broccoli on a baking sheet and roast for 15-20 minutes, or until tender-crisp. For a finishing touch, drizzle with a touch of additional sesame oil and sprinkle with sesame seeds after removing from the oven.

4. Dipping Delight

Homemade dips are a healthy alternative to store-bought options that are often loaded with hidden sugars and sodium. Sesame oil adds a unique flavour profile to healthy dips.

Edamame Hummus: Combine cooked edamame, tahini paste, lemon juice, olive oil, garlic, and sesame oil in a food processor. Blend until smooth and creamy. Adjust seasonings to taste. For dipping, serve with chopped vegetables like carrots, bell peppers, or cucumber slices.

5. Asian Noodle Inspiration

Sesame oil is a cornerstone of many Asian noodle dishes. Here’s a simple and healthy take on sesame noodles:

Cold Sesame Noodles: Cook whole-wheat noodles according to package instructions. While the noodles are cooking, whisk together a sauce with 1 tablespoon of sesame oil, 1 tablespoon of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of honey, a squeeze of fresh lime juice, and a pinch of red pepper flakes (optional). Drain and rinse the noodles with cold water to stop the cooking process. Toss the noodles with the prepared sauce. Garnish with shredded vegetables like carrots and cucumbers, as well as chopped cilantro for a refreshing touch.

Moderation is Key

While sesame oil is a healthy fat, it’s still a calorie source. A tablespoon contains around 120 calories. Use a light touch and focus on highlighting the flavour rather than using excessive amounts.

Beyond Weight Loss

Sesame oil offers benefits beyond weight management. It’s a good source of antioxidants and may have anti-inflammatory properties. Here’s a deeper dive into its potential health contributions:

• Antioxidant Powerhouse: Sesame oil is rich in antioxidants called sesamin and sesamol. These antioxidants fight free radicals in the body, which can damage cells and contribute to chronic diseases like heart disease and cancer.
• Potential Anti-inflammatory Effects: Sesame oil may possess anti-inflammatory properties. Studies suggest it might help reduce inflammation markers, potentially benefiting conditions like arthritis and inflammatory bowel disease. However, more research is needed to confirm these effects.
• Other Potential Benefits: Sesame oil is also a good source of healthy fats, including polyunsaturated fatty acids. These fats may support heart health by lowering LDL (“bad”) cholesterol and improving HDL (“good”) cholesterol levels. Additionally, some studies suggest sesame oil might help regulate blood sugar and promote hair growth, although more research is required in these areas.

Incorporating these delectable sesame oil suggestions into your meals not only enhances flavour guilt-free but also aids your weight loss efforts. Remember, maintaining consistency with a balanced and healthy diet is paramount for reaching your goals! For an added boost, consider the best flaxseed oil as well.