Can you substitute sesame oil for olive oil?

By Dr Anny Manrich (PhD)

Page last updated: 02/04/2023 | Next review date: 02/04/2025

Author bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights:

Research and Technology at the Brazilian Agricultural Research Corporation
PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience:

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
1999 One year scholarship at the Technical University of Munich
2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

You can view some of Dr Anny’s work below and links to her professional profile.

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

Dr Anny Manrich (PhD)

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In this article, we will answer the question “Can you substitute sesame oil for olive oil?”, and what are the best substitutes for sesame oil?

Can you substitute sesame oil for olive oil?

Yes, you can substitute sesame oil for olive oil unless you have a sesame allergy. Sesame oil is the best pick if you want to add a nutty flavor to your dish. Most Asian and Oriental salads are drizzled with sesame oil for flavor.

According to FAO (2019), the world production of sesame exceeded 5.5 million tonnes in 2017, of which about 57% was produced in Africa and 40% in Asia. One industry report suggested that the global market value of sesame was about US$ 6.5 billion in 2018 and was following a positive trend with value increasing in line with growing demand as consumption patterns changed in line with health awareness of consumers (1).

You can also use sesame oil for stir-fry veggies, noodle and noodle soups, mixed or plain rice dishes, grilled meat marinades, and dark sauces.

You should opt for cold-pressed sesame oil if you wish to add a light nutty flavor and a mild sweetness to your dish. Be specific in what flavor you wish would stand out in your dish. So that you can pick the right version of sesame oil with the right flavor profile to do the job.

The cold press technique has become the most suitable approach for extraction of seed oils. This technique is reasonably user-friendly and cheaper than commercial techniques for oil extraction. To obtain a superior quality of extracted sesame seed oil, mechanical CP (less than 45°C) and a filtration process are used for quality improvement (4).

Differences between sesame oil and olive oil

Sesame oil, extracted from a seed and is not suitable for use in large quantities such as frying or baking. The high amount of PUFAs and some substances enhance the oil decomposition at very high temperature and reduce the use of oils for frying purpose (4). Olive oil, extracted from a plant, is available in more varieties and boasts versatile culinary

Best substitutes for sesame oil

Grapeseed oil

Grapeseed oil can be substituted for olive oil in a 1:1 ratio. Grapeseed oil has a neutral flavor and is a rich source of polyunsaturated fats and Vitamin E. Vitamin E has excellent antioxidant properties. Grape seed oil is a by-product of the winemaking industry, with good benefits to human health. Numerous in vitro and in vivo evidences suggest cardioprotective and anticancer effects of grape seed oil (5).

Walnut oil

Walnut oil is a bit expensive and is best used in dishes where little or no cooking is involved. For example, you can use walnut oil for adding a rich and nutty flavor to your marinades and salad dressings or you can drizzle it over your meat or pasta dishes.

Walnut oil is a powerhouse of omega-3 fatty acids which have excellent anti-inflammatory properties and help reduce the risk of heart diseases. Walnut oil also contains plant sterols, called phytosterols. Plant sterols help reduce the absorption of cholesterol into the body and can also lower the blood LDL cholesterol. Phytosterols may also help reduce the risk for some cancers (6).

Avocado oil

This neutral-flavored oil can be used to replace sesame oil in a 1:1 ratio. Avocado oil has a high smoke point which makes it an ideal choice for frying, roasting, or grilling, thus avocado oil has a high smoke point (over 250°C). Avocado oil provides important antioxidants such as lutein; an antioxidant important for eye health. Avocado oil contains approximately twice as much lutein as olive oil (3).

Peanut oil

Unless you have a peanut allergy, peanut oil is a very handy substitute for sesame oil. Peanut oil boasts a mild flavor and a high smoke point which makes it an ideal option for fried rice, noodles, stir-fries, and chicken.

Peanut oil is a rich source of monounsaturated fats and polyunsaturated fats that have been linked to improved heart health. Peanut oil is an efficient source for supplementing vitamin E to the body (7).

Substitutes for toasted sesame oil

Toasted sesame oil is extracted from toasted sesame seeds. The toasting adds extra nutty flavor and thickness to the consistency of the oil. Just like sesame oil, toasted sesame oil is best used for finished or uncorked dishes.

Roasted sesame seed oil is produced by pressing roasted sesame seeds without a refining process. Roasting of sesame seeds is performed at about 200°C and gives a dark color and a characteristic good flavor to the oil mainly because of Maillard reactions. The smoke point of roasted sesame oil is as low as 165°C (2).

Toasted sesame seeds with a neutral oil

The dark brown color of roasted sesame oil sometimes makes food color less desirable and decreases consumer preference (2). You can dilute the flavor and thin out the consistency of the toasted sesame oil by mixing it in a lighter and milder flavor oil such as the light, mild oil, such as canola or avocado oil.

Cold-pressed avocado oil has chemical properties similar to olive oil. At least 60% of the fatty acids are monounsaturated, and approximately 10% are polyunsaturated. In addition, cold-pressed avocado oil contains relatively high levels of pigments (chlorophylls and carotenoids) which act as antioxidants (3).

Toasted sesame oil, without any mixing, makes for an excellent garnish for dishes like chicken, tofu, or sautéed vegetables.

Perilla oil

Perilla oil is extracted from the perilla plant and boasts its rich and nutty flavor that makes it an ideal substitute for toasted sesame seeds. It is packed with omega-3 fatty acids. Omega-3 fatty acids are crucial for good heart and brain health.

An accumulating body of evidence has implicated deficits in the dietary essential long-chain omega-3 (LCn-3) fatty acids, eicosapenaenoic acid (EPA) and docosahexaenoic acid (DHA), in the pathophysiology of several major psychiatric disorders (8).

Chinese sesame paste

The deep-hued Chinese sesame paste is a condiment that is made from toasted white sesame seeds. It has a thick consistency and can not be used alone for cooking.

You can mix it with a lighter and milder oil to achieve the desired consistency. The rich nutty flavor of the Chinese sesame paste enhances the flavor profile of dishes like salad, stir-fries, and noodle dishes.

Roasted peanut oil

Roasted peanut oil is not for you if you have a peanut allergy. Due to the rich nutty flavor of the roasted peanut oil, it is best used as a garnish over dishes. It can also be used to make sauces or dressings.

Roasted peanut oil packs a good amount of monounsaturated and polyunsaturated fats. These fatty acids improve heart health and prevent the risk of heart diseases.

Moreover, roasted peanut oil is a rich source of Vitamin E that has excellent antioxidant properties. Vitamin E prevents free radical damage and protects the cells from oxidative stress.

A study showed that roasted peanut oil was more stable to heat. During heating at 170°C, both roasted and unroasted seed oils become oxidized, with degradation of PUFA and formation of some undesirable and harmful compounds. Thus, the markedly slower rate of degradation of PUFA in roasted samples during heating probably provided protection against lipid oxidation (9).