Not All Seed Oils Are Created Equal: Why Sesame & Pumpkin Seed Oils Are Different
If you've been following wholefood, macrobiotic, or traditional food circles for any length of time, the current backlash against seed oils probably feels less like breaking news and more like "finally, the rest of the world is catching up." We've been talking about the problems with industrially processed oils for decades. But if you're coming from mainstream nutrition advice, this might feel like a sudden about-face. It's not - it's just that the conversation has finally gone mainstream.
We absolutely agree with the new scrutiny on seed oils. The issue isn't seed oils themselves - it's what's been done to them in the name of shelf stability, cost-cutting, and bland convenience.
The internet is awash with warnings about "seed oils" - but this broad-brush approach misses a crucial distinction. When nutrition experts raise concerns about seed oils, they're typically talking about highly processed industrial oils like canola, soybean, corn, and sunflower oils that have been refined, bleached, and deodorised at high temperatures.
What makes traditional seed oils different?
Cold-pressed, toasted sesame oil and pumpkin seed oil are made using methods that have existed for thousands of years. They're mechanically pressed from roasted seeds with minimal processing, preserving their natural antioxidants, vitamins, and distinctive flavours.
Toasted Sesame Oil for exampe, has been an impoprtant part of Asian cuisine for over 5,000 years and was embraced by the macrobiotic and wholefood movements decades ago for exactly the reasons we're now discussing mainstream. Rich in sesamol and sesamin - powerful antioxidants that remain stable even when heated - it's traditionally used as a flavouring oil rather than a frying medium. Just a few drops add depth and nuttiness to dishes. Even just drizzling over plain rice with some sesame seeds makes for beautiful eating. The flavour is gorgeous. I recommend you also eat it with an acid - like Kimchi - and - as an extra bonus - acids and fats complement each other in more ways than flavour - we rely on that combination nutritionally too. I'll speak more on that below.
My other favourite - Pumpkin Seed Oil (Styrian pumpkin seed oil, or Kürbiskernöl) has been produced in Austria and Slovenia since the 18th century. Its deep green colour and rich, nutty flavour come from the careful roasting of pumpkin seeds before pressing. It's loaded with zinc, magnesium, and plant sterols - I adore this on Caraway Seed Kraut. Match made. So good.
But - the processing matters - and indeed - industrial seed oils are problematic:
The seed oils raising health concerns are typically canola (rapeseed), safflower, grapeseed, soybean, corn, and highly refined sunflower oils. Here's why they're problematic:
Extreme omega-6 imbalance: These oils contain 50-70% omega-6 fatty acids (linoleic acid). While we need some omega-6, the ideal ratio of omega-6 to omega-3 is around 4:1 or less. Modern diets - heavy in these oils - can push this to 20:1 or higher, which drives chronic inflammation.
Oxidation and rancidity: Omega-6 polyunsaturated fats are chemically unstable. They oxidise easily when exposed to heat, light, and air - creating harmful compounds. The high-heat processing these oils undergo actually starts this oxidation before the bottle even reaches your kitchen.
Chemical extraction: Most are extracted using hexane (a petroleum-derived solvent), then refined, bleached, and deodorised at temperatures up to 200°C. This process strips away natural antioxidants that would protect the oil, and can create trans fats.
Grapeseed oil deserves special mention: It's marketed as premium and healthy, but it's one of the worst offenders - around 70% omega-6, highly processed (it's a byproduct of winemaking), and typically extracted using hexane, a petroleum-derived solvent similar to gasoline. While manufacturers claim trace amounts of hexane are removed and any residue is too small to be toxic, you're still potentially consuming remnants of a chemical solvent. And it has virtually no omega-3 to balance it.
Used in massive quantities: Because these oils are cheap, flavourless, and have long shelf lives, these oils are everywhere - in processed foods, restaurant cooking, and home kitchens. We're consuming them in amounts humans never encountered historically. Ah that's alarming in itself.
Traditional oils like sesame and pumpkin seed are different:
- Used in tiny amounts (drops, not cups) for flavouring
- Cold-pressed or gently roasted before pressing
- Retain natural antioxidants (like sesame's sesamol) that protect against oxidation
- Part of traditional cuisines where they're balanced with other whole foods
- Have documented anti-inflammatory properties despite containing some omega-6
Why acid and fat belong together
Traditional cuisines pair fermented foods with quality oils - acids and fats. Think about a charcuterie board - always an acid there. Like cornichons. Olive oil and balsamic for dipping. Sushi with fermented/preserved ginger. They work better together than alone.
Fermented vegetables like sauerkraut and kimchi are rich in vitamin K2, a fat-soluble vitamin that needs fat to be properly absorbed by your body. Drizzle pumpkin seed oil over your kraut, or finish kimchi with a few drops of sesame oil, and not only are you adding flavour - you're dramatically improving how much of that vitamin K2 your body can actually use. The lactic acid in fermented vegetables also helps keep minerals like iron and calcium in a form your gut can absorb more easily.
Again - think of classic combinations: vinegar and olive oil on salad, kimchi with sesame oil, pickles with rich cheese. These aren't accidents - they're nutritional partnerships that have evolved over centuries because they make food both more delicious and more nourishing.
How to use them
These oils are seasonings rather than cooking oils. A drizzle of toasted sesame oil over finished dishes, or pumpkin seed oil over roasted vegetables or soups, adds incredible flavour. Because they're so intensely flavoured, a little goes a long way - which is exactly how they've been used for centuries. (You should try pumpkin seed oil on yoghurt!)
The seed oil debate has merit when it comes to processed foods loaded with cheap, refined oils. But lumping traditional, cold-pressed oils into the same category misses the nuance. These are whole-food ingredients with a long history of use in healthy cuisines around the world.
The science behind the acid + fat = better absorption
The partnership between fermented foods and quality fats isn't just culinary tradition - it's biochemistry. Vitamin K2, which is produced by the bacteria in fermented vegetables like sauerkraut and kimchi, belongs to a family of fat-soluble vitamins. This means it literally dissolves in fats and oils, not water. Without fat present, your body can't effectively absorb these vitamins - they simply pass through your system unused.
Research shows that adding fat to vegetables significantly increases absorption of fat-soluble vitamins A, E, and K, with higher fat content in meals yielding better absorption rates. In one study examining vitamin K2-rich fermented foods, researchers found that pairing them with healthy fats can substantially boost the amount of K2 your body benefits from.
The acid component matters too. Studies on lactic fermentation have shown that the acidic conditions in fermented vegetables actually double iron absorption compared to fresh vegetables. The lactic acid keeps minerals like iron in their ferric form, which remains stable and soluble as it moves through your digestive tract, making it much easier for your body to absorb. This is why a study tracking mineral absorption from fermented versus fresh vegetables found significantly higher bioavailability in the fermented versions.
So when you drizzle sesame oil over kimchi or dress your sauerkraut with pumpkin seed oil, you're creating optimal conditions for your body to extract and use the nutrients these foods contain. The fat makes fat-soluble vitamins absorbable, while the acid keeps minerals accessible. It's a simple but powerful nutritional synergy. Keep that in mind with your other ferments and when you're eating a fatty food as well? Add some good acid. A pickle with fried chicken or burgers or cheese even. Pizza? Drink a shrub with that.... actually - that is also where wine comes in. Also fermented and acidic. You're welcome.
Other traditional seed oils worth exploring:
If you're curious about expanding your pantry beyond sesame and pumpkin seed oils, there are other traditionally made seed oils worth celebrating:
Black Sesame Seed Oil - Similar to toasted sesame oil but with an even deeper, earthier flavour. Popular in Korean and Chinese cooking.
Flax Seed Oil (Linseed Oil) - Cold-pressed and incredibly high in omega-3 (actually reverses that omega-6 problem!), but very delicate. Must be kept refrigerated and used raw - drizzle over porridge, smoothies, or salads. Use on hair too!
Hemp Seed Oil - Cold-pressed with a good omega-6 to omega-3 ratio (about 3:1) and a pleasant nutty flavour. Use it cold on salads or to finish dishes.
Perilla Seed Oil - A Korean traditional oil (deulgireum/들기름), high in omega-3, used as a finishing oil. Beautiful nutty, slightly minty, licorishy flavour.
Nigella Seed Oil (Black Seed/Kalonji) - Traditional medicinal oil used throughout Middle Eastern and South Asian cultures. Very strong flavour, used in tiny amounts.
Cold-Pressed, Unrefined Sunflower Oil - The key here is "cold-pressed and unrefined" - most sunflower oil is highly processed, but the real, traditional version exists and is quite different.
Mustard Seed Oil (Kachi Ghani) - You'll perhaps know this from Indian cooking where it's been used for thousands of years, traditionally cold-pressed using wooden or stone presses. We use that in our Lime Pickle as well. It's rich in monounsaturated fats and omega-3s, with a distinctive pungent flavour. Used in Bengal, Punjab, and across northern India for cooking, pickling, and traditional massage. The traditional extraction method (called Kachi Ghani or "raw press") doesn't use heat or chemicals, preserving its nutrients and natural antimicrobial properties. Again - there are mostly cheaper varieties available so look for 'Kachi Ghani' or 'cold-pressed' on the label - cheap refined mustard oil has been processed the same way as industrial seed oils.
See the pattern above? They're all cold-pressed or minimally processed, used in small amounts, part of traditional food cultures, and often used raw or as finishing oils, mixed into something acidic or alongside it.
