Month: August 2026

Posted on by

Sesame Oil

What is sesame oil?

Sesame oil comes from the seeds of Sesamum indicum (sesame seeds) and is used in both cooking and skincare. It’s available in two main forms: cold-pressed and refined, and the differences between them matter for flavor, cooking, and allergy safety. 

Nutritionally, sesame oil is mostly made of unsaturated fats (2). It also contains small amounts of vitamin E and naturally occurring antioxidants that help protect the oil from breaking down during storage and cooking (3).

Refined Sesame Oil

Refined sesame oil goes through processing that removes most proteins, pigments, and aromatic compounds (1). This makes it lighter in flavor, more heat-stable, and less likely to trigger reactions in people with sesame allergy (1). It also has a higher smoke point, making it more versatile for everyday cooking (1).

Unrefined or Cold-Pressed Sesame Oil

Cold-pressed sesame oil is made by pressing raw sesame seeds without high heat or chemical refining. Because the oil is extracted gently, it retains more of the seed’s natural compounds, including sesamin and sesamol, two lignans known for their antioxidant activity. These antioxidants help protect the oil from breaking down, but they also give cold-pressed sesame oil its stronger flavor, darker color, and more aromatic profile (1). 

Cold-pressed sesame oil has a lower smoke point (around 350°F or 177 °C), which means it’s best used for dressings, dips, finishing oils, or low-to-moderate-heat cooking. When heated too high, it can burn more quickly and lose its flavor (1).

Because cold-pressed sesame oil retains trace amounts of sesame protein, it may be slightly more allergenic than refined sesame oil. This doesn’t affect most people, but it matters for anyone with a known sesame allergy (1).

Toasted sesame oil

Toasted sesame oil is made from sesame seeds that are roasted before the oil is extracted. This gives it a darker color and a much stronger, nutty flavor than regular sesame oil. It is most often used as a flavoring or finishing oil rather than as a primary cooking oil.

Because its flavor compounds are more sensitive to high heat, add toasted sesame oil at the end of cooking or use it in dressings, sauces, marinades, noodle dishes, rice bowls, and stir-fries after the main cooking is complete.

Like other sesame oils, toasted sesame oil should be avoided by anyone with a known sesame allergy unless they have been specifically cleared to use it by their allergist.

Sesame oil and fertility / TTC

Sesame oil is safe to include while trying to conceive and does not need to be avoided during the preconception period.

No evidence shows that normal culinary intake of sesame oil negatively affects ovulation, hormone levels, egg quality, implantation, or fertility. It can simply be used as a source of dietary fat and flavor as part of a balanced diet.

Is sesame oil safe for pregnancy?

Yes!

All common culinary forms of sesame oil—including refined, cold-pressed/unrefined, and toasted sesame oil—are considered safe during TTC, pregnancy, and postpartum when used in normal food amounts (4). 

No pregnancy-specific serving limit has been established; amounts typically used in dressings, marinades, stir-fries, and finishing dishes are considered culinary use.

Claims that sesame oil can “disrupt early pregnancy,” soften the cervix, or stimulate labor are not supported by reliable clinical evidence.

Topical use in pregnancy

Plain sesame oil applied to the skin is poorly absorbed and is generally safe for most pregnant individuals. It can help with dryness or irritation (5).

Where caution is needed: herbal or medicated sesame oil blends. These may contain additional botanicals that have not been evaluated for pregnancy safety, so they should only be used if ingredients are clearly listed and approved by a healthcare provider.

Is sesame oil healthier than olive/avocado oil?

Not necessarily. Sesame, olive, and avocado oils can all fit into a healthy diet during TTC, pregnancy, and postpartum.

They are all primarily sources of unsaturated fat, but each has a slightly different nutrient and antioxidant profile. Olive oil is especially well studied for its polyphenols and heart-health benefits; avocado oil contains monounsaturated fats and bioactive compounds that may also support cardiometabolic health, although human research on avocado oil is more limited; and sesame oil provides unique lignans such as sesamin and sesamol.

You do not need to choose one oil exclusively. Using a variety of oils based on flavor and cooking method is a practical approach.

Postpartum and breastfeeding safety

Sesame oil is safe to use postpartum and while breastfeeding in normal culinary amounts (2).

Does eating sesame oil while breastfeeding increase infant allergy risk?

Maternal consumption of sesame oil does not increase the risk of infant allergy. Sesame proteins – the part responsible for allergic reactions – are not transferred into breast milk in clinically meaningful amounts. This means that eating foods prepared with sesame oil is not known to sensitize infants or raise their chances of developing a sesame allergy later on (6).

Nutrient profile of Sesame Oil

Below is the nutritional breakdown of 1 tbsp of sesame oil:

  • Calories = 124 kcal
  • Total fat = 14 g
  • Vitamin E = 0.196 mg
  • Vitamin K = 1.9 µg

All of the nutritional breakdown information is from the USDA.

Vitamin E

Sesame oil provides a modest amount of vitamin E, a fat-soluble antioxidant that helps protect cells from oxidative stress. In the oil itself, vitamin E works alongside lignans to improve oxidative stability, meaning the oil breaks down more slowly when exposed to heat or light (9). 

While sesame oil isn’t a major dietary source of vitamin E, the small amount it contains still contributes to the oil’s overall antioxidant profile and helps maintain freshness during cooking and storage. 

Vitamin K

Sesame oil contains a small amount of vitamin K, another fat-soluble nutrient. Vitamin K plays a key role in normal blood clotting and supports bone health, but the amount found in sesame oil is low and not considered a significant dietary source (2). 

Lignans and Antioxidants

Cold-pressed sesame oil naturally contains sesamin and sesamol, two lignans with antioxidant activity (10). These compounds help protect the oil from breaking down during storage and cooking and contribute to its deeper flavor and aroma (10). Refined sesame oil contains fewer lignans because many are removed during processing (10). 

Sesame oil resists oxidation better than many other seed oils due to its lignan content (10). However, like all oils, it will still degrade over time when exposed to heat, light, or oxygen. Proper storage helps maintain freshness and flavor. 

Cooking With Sesame Oil

Sesame oil works well in stir-fries, marinades, dressings, noodle dishes, and rice bowls. Because it’s a flavoring oil, most people use relatively small amounts, which keeps intake well within normal culinary ranges.

Choosing the right oil

Selecting the right type of sesame oil helps you get the best flavor and the safest cooking experience (1):

  • Refined sesame oil: 
    • Light flavor, higher smoke point, and better heat stability. Ideal for sautéing, medium-heat cooking, and recipes that call for a mild sesame background.
  • Cold-pressed sesame oil: 
    • Stronger flavor, darker color, and a lower smoke point. Best for drizzling, finishing dishes, dressings, dips, and low- to moderate-heat cooking, where its aroma can shine.

Choosing based on heat level and flavor intensity helps prevent burning and preserves the oil’s quality.

Oxidative stability and cooking temperatures

Sesame oil contains natural antioxidants (sesamin, sesamol) that help protect it from breaking down during cooking (1). Even so, all oils begin to oxidize when heated too high or stored improperly (1).

Keeping sesame oil below its smoke point helps preserve flavor and reduces oxidation.

Smoke Points

  • Refined sesame oil: ~410 F (210 C)
    • More heat-stable and better for sautéing or medium-heat cooking (1).
  • Unrefined (cold-pressed) sesame oil: ~350 F (177 C)
    • Best for dressings, drizzling, or low-heat cooking due to its lower smoke point (1).

Food-safety considerations

Microbial safety

Sesame oil is naturally low-risk from a food-safety standpoint. Like other cooking oils, it does not support bacterial growth, which means the risk of foodborne illness from the oil itself is extremely low (7). Contamination concerns usually come from other ingredients in a dish, not the oil.

Rancidity

While sesame oil doesn’t support microbial growth, it can become rancid over time. Rancidity increases when oil is exposed to heat, light, or oxygen, causing fats to oxidize and develop off-flavors. Rancid oil isn’t typically dangerous, but it tastes unpleasant and loses nutritional quality (8). 

Storage Tips

To keep sesame oil fresh longer, store it in a cool, dark place in an airtight container. Keeping the bottle tightly sealed and away from direct sunlight helps slow oxidation and preserves flavor (8). 

Allergy Considerations

Sesame is recognized as a major allergen, and reactions can range from mild symptoms to anaphylaxis. Sesame oil made from cold-pressed seeds may contain trace amounts of sesame protein, which can trigger reactions in people with a known sesame allergy. 

Refined sesame oil contains very little protein, making it less likely to cause symptoms, but individuals with a sesame allergy should still exercise caution and follow their allergist’s guidance (5). 

Cross-reactivity

Some people with a sesame allergy may also react to other foods due to cross-reactive proteins. Cross-reactivity does not affect everyone, but it has been documented (5):

  • Peanuts – shared protein structures may cause overlapping reactions.
  • Tree nuts – especially almonds, walnuts, and hazelnuts.
  • Poppy seeds – similar seed-storage protein.
  • Certain pollen – pollen-food cross-reactivity can contribute to symptoms in sensitive individuals. 

Cross-reactivity varies widely from person to person, so anyone with a known sesame allergy should work with an allergist to determine their specific triggers. 

The Bottom Line

  1. Sesame oil is safe during TTC, pregnancy, postpartum, and breastfeeding when used in normal culinary amounts.
  2. Refined, cold-pressed, and toasted sesame oils are all safe, but they differ in flavor, processing, and heat tolerance.
  3. Sesame oil does not negatively affect fertility and is not known to increase miscarriage risk, stimulate contractions, or induce labor.
  4. Sesame oil can be used alongside other nutritious fats like olive and avocado oil; there is no need to choose one oil exclusively.
  5. Individuals with a sesame allergy should use caution, and sesame oil should be stored tightly sealed in a cool, dark place to preserve freshness.

Written by: Shannon Hester, RN, Dietetic Intern 

Reviewed/edited by: Ryann Kipping, MPH, RDN

Posted on by

Passion Fruit

What is a passion fruit?

A passion fruit is a round, edible tropical fruit known for its fragrant aroma, jelly-like pulp, and crunchy seeds. Passion fruit can be found year-round in many grocery stores, though its peak season is late summer through early fall. Like other tropical fruits, passion fruits vary in size, skin color, and flavor, ranging from bright yellow to deep purple, with a taste that can be sweet, tart, or a mix of both. 

When buying passion fruit at the store, both organic and non-organic options are safe, and there is no difference in the nutrient content between organic and non-organic options. 

To pick the best-tasting and ripe passion fruit, don’t focus on color because it isn’t a reliable indicator of ripeness. Instead, look for a fruit that feels heavy for its size and has a slightly wrinkled rind (smooth skin usually means it’s still underripe). A ripe passion fruit will also give gently when squeezed.

Is passion fruit safe to eat while pregnant?

Yes!

Ripe passion fruit is safe, nutritious, and encouraged during pregnancy. It offers key vitamins and minerals that support maternal health and fetal development. Passion fruit juice is also safe when pasteurized.

Unripe passion fruit should be avoided. Unripe passion fruit contains cyanogenic glycosides, compounds that can release cyanide during digestion (1). According to the  World Health Organization, consuming cyanogenic glycosides can lead to increased respiration, a decrease in blood pressure, dizziness, headache, stomach pains, nausea and vomiting, diarrhea, mental confusion, decreased oxygenation, convulsions, and possible coma. 

How to spot a ripe passion fruit?

You can tell a passion fruit is ripe by its color, aroma, weight, and texture. But it’s also helpful to know where you’re buying it. Most grocery stores only stock fruit that’s already mature, so you’re unlikely to encounter truly unripe passion fruit unless you’re picking it fresh off a vine or shopping at a farmers market.

  • Color: Passion fruit starts green and ripens to either a deep purple or yellow when mature. 
  • Aroma: A sweet, tropical scent signals peak ripeness.
  • Weight: A ripe passion fruit feels heavy for its size because the pulp inside is full and juicy.
  • Texture: Slightly shriveled skin means the fruit is mature and sweet.

Can you eat the black seeds?

Yes, you can eat the black seeds in passion fruit. They add crunchy texture and can be eaten straight from the fruit, blended into smoothies, or mixed into yogurt.

Benefits of Passion Fruit

Fiber 

Passion fruit is naturally high in dietary fiber, which supports digestive comfort during pregnancy (2). Increased fiber intake is associated with improved bowel regularity, reduced constipation, and lower risk of glucose intolerance (2).

Vitamin C

Passion fruit provides a significant amount of vitamin C, an essential antioxidant that supports immune function and prevents illness during pregnancy (3). Vitamin C also enhances iron absorption (4). 

Vitamin A

Passion fruit contains vitamin A, which is essential for fetal development, including organ formation and immune maturation (5). Vitamin A also provides antioxidant protection that helps reduce cellular damage (5).

Potassium

Potassium is an important mineral that helps with fluid balance, hormone production, protein formation, heart function, and more (6). Potassium also plays a role in lowering blood pressure, and adequate intake is linked to a decreased risk of developing preeclampsia (6). 

Magnesium

Magnesium is important for many bodily functions during pregnancy, including vitamin D activation, blood sugar regulation, hormone regulation, electrolyte balance, DNA/RNA synthesis, neurotransmitter production, energy production, and more (7)!

Nutrient Breakdown

1 passion fruit contains:

  • 17.5 Calories
  • 0.396 g Protein
  • 0.126 g Fat
  • 4.21 g Carb
  • 2.02 g Total Sugars
  • 1.87 g Fiber
  • 5.4 mg Vitamin C
  • 11.5 mcg Vitamin A
  • 62.6 mg Potassium
  • 5.22 mg Magnesium

All nutrient information obtained from the USDA nutrient database.

A Look At Passion Fruit For Pregnancy

Precautions with passion fruit while pregnant

As stated previously, the biggest precaution with passion fruit is avoiding green, unripe varieties. And like all produce, it is important to rinse and scrub the skin of the passion fruit under running water before eating it and dry it off with a single-use paper towel or clean towel (8). 

Ideally, for passion fruit juice, choose a pasteurized juice (8). The pasteurization process reduces the chances of harmful bacteria contamination (8). 

If you are juicing at home, you will not have access to commercial kitchen equipment to pasteurize your juice. Because of this, it is important to wash all your produce well prior to juicing it and consume it quickly. If you’d like to learn more about juicing, click here  to view the note on juicing. 

What if I have gestational diabetes?

Passion fruit can absolutely fit into a gestational-diabetes-friendly diet, especially because it is naturally high in fiber, which helps slow digestion and supports more stable blood sugar levels (2). One passion fruit contains 4 grams of carbohydrates, 2 grams of natural sugars, and an impressive 2 grams of fiber – meaning nearly half of its total carbohydrate content is fiber (9). 

Like all fruits and carbs, passion fruit will affect each person’s blood sugar differently. The best way to know how your body responds is to monitor your glucose one hour after eating it. 

The key is being mindful of serving size and pairing it with protein or fat to blunt any major blood-sugar spikes. Try passion fruit mixed into Greek yogurt, blended into a smoothie with nuts and seeds, or spooned over cottage cheese for a balanced snack that supports steadier glucose levels. 

Latex Allergy Alert

Latex-fruit syndrome occurs when the immune system reacts to similar proteins found in both natural rubber latex and certain fruits, and passion fruit is one of the documented cross-reactive foods (10). In latex-allergic individuals, IgE antibodies can mistakenly recognize passion fruit proteins as latex, which may trigger symptoms such as itching, swelling, or digestive discomfort (10). 

How do I open and eat a passion fruit?

Passion fruit has a thick, firm rind that protects the jelly-like pulp inside. You don’t peel it; instead, you cut it open and scoop out the edible center. Click here to view a video demonstrating how to open a passion fruit.

How can I include passion fruit in my diet?

Passion fruit is a versatile fruit and can be used in many different ways. It can be fun to switch up your usual fruit routine and try this tropical fruit.

Here are a few ideas:

  • Use as a topping for chia pudding
  • Add to salads – the pulp works like a dressing; mix with olive oil for a tangy vinaigrette. 
  • Use in marinades or sauces – Passion fruit’s acidity tenderizes meat and adds brightness to chicken or fish dishes. 

Passion Fruit Chicken Marinade

(Makes enough for 2 chicken breasts or 1 pound of chicken)

Ingredients:

  • 2 passion fruits
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • Pinch of salt 
  • Pinch of black pepper

Directions: 

  • Combine all ingredients.
  • Pour over chicken and marinate for 30 minutes in the refrigerator. 

The Bottom Line

  1. Passion fruit is a safe and nutritious choice during TTC, pregnancy, and postpartum as long as it’s fully ripe, since unripe fruit contains cyanogenic glycosides that break down to cyanide when ingested. 
  2. It provides key nutrients including fiber, vitamin C, vitamin A, potassium, and magnesium.
  3. If you have gestational diabetes, be mindful of portion size and pair passion fruit with protein or healthy fat for steadier blood sugars. 
  4. Passion fruit is versatile and can be added to yogurt, smoothies, oatmeal, salads, dressings, or marinades.