Sourcing and Varieties
Perilla oil, known as deulgireum in Korean, is extracted from the seeds of the perilla plant (Perilla frutescens), a member of the mint family. The plant's leaves are used as a herb (kkae-nip), while the seeds are pressed for oil. There are two main types of perilla oil: untoasted and toasted. Untoasted oil, also known as cold-pressed, has a golden hue and a more vibrant, grassy flavor. Toasted perilla oil, made from roasted seeds, has a darker color and a deeper, more assertive nutty flavor.
Sesame oil, or chamgireum, is made from sesame seeds (Sesamum indicum), a crop grown in various subtropical regions. It also comes in a couple of forms: light and dark. Light, or plain, sesame oil is made from raw seeds, has a mild taste, and is suitable for cooking. Dark, or toasted, sesame oil is made from toasted seeds, resulting in a strong, nutty flavor, and is typically used as a finishing oil.
Flavor Profile
Beyond their shared nuttiness, the flavors of these oils diverge significantly. Perilla oil is often described as having an earthy, nutty flavor with a subtle herbal or almost minty finish. The taste can be quite different from sesame, with some describing it as having a slight tingling or even licorice-like quality, particularly in the toasted version. Sesame oil, by contrast, has a flavor that is simply more intensely 'sesame.' The toasted version is famously rich, robust, and deeply nutty, while the light version is much more neutral.
Nutritional Differences
The most significant divergence between these two oils is their fatty acid composition. Perilla oil is prized for its extremely high content of alpha-linolenic acid (ALA), an omega-3 fatty acid, which can constitute over 50% of the oil. It is a potent source of omega-3s, which are essential for reducing inflammation and supporting cardiovascular health.
Sesame oil has a more balanced profile of unsaturated fatty acids, featuring nearly equal proportions of omega-6 (linoleic acid) and omega-9 (oleic acid). While still a healthy fat, it is not a significant source of omega-3s. Sesame oil's stability and health benefits are largely attributed to powerful antioxidants, particularly lignans like sesamin and sesamolin, which are present in higher concentrations than in perilla oil.
Culinary Applications
Because of their distinct flavor profiles and smoke points, perilla and sesame oil are used differently in the kitchen.
Uses for Perilla Oil:
- Finishing Oil: A drizzle of toasted perilla oil is a common finisher for Korean dishes like bibimbap, soups, stews, and seasoned vegetable side dishes (namul).
- Low-Heat Cooking: Untoasted or toasted perilla oil can be used for light sautéing, but should not be exposed to high heat for extended periods, which can turn the oil bitter and degrade its delicate omega-3s.
- Marinades and Sauces: The unique herbal and nutty taste adds a distinctive character to marinades, salad dressings, and dipping sauces.
- Garnish: It can be brushed onto grilled meats or vegetables for a final flavor flourish.
Uses for Sesame Oil:
- Finishing Oil: Toasted sesame oil is a classic finishing oil for a wide array of Asian dishes, from stir-fries and fried rice to noodle bowls and dumplings.
- High-Heat Cooking: Light sesame oil, with its milder flavor and higher smoke point, can be used for stir-frying and other high-heat cooking methods.
- Sauces and Dressings: Toasted sesame oil is a fundamental ingredient in many sauces and dressings, including sauces for bulgogi and dips for barbecued meats.
- Flavor Base: It is often combined with other ingredients like chili oil or gochugaru to form a flavor base for many recipes.
Comparison Table
| Feature | Perilla Oil | Sesame Oil |
|---|---|---|
| Source Plant | Perilla (Perilla frutescens), a member of the mint family. | Sesame (Sesamum indicum), from the sesame seed. |
| Flavor Profile | Earthy, nutty, subtle herbal, minty, or licorice notes. | Nutty, toasty, and rich flavor, especially the toasted variety. |
| Omega-3 Content | Very high in omega-3 (ALA), often over 50%. | Very low in omega-3; rich in omega-6 and omega-9. |
| Key Nutrients | Omega-3 (ALA), gamma-tocopherol (Vitamin E), and polyphenols like rosmarinic acid. | Lignans (sesamin, sesamolin) and tocopherols (Vitamin E). |
| Best For | Finishing dishes, low-heat sautéing, dressings, and dips. | Finishing dishes, sauces, dressings, and high-heat cooking (light variety). |
| Smoke Point | Relatively low, especially when toasted. Best not used for high-heat cooking. | Higher for light sesame oil; very low for toasted sesame oil. |
| Storage | Highly prone to oxidation due to high omega-3 content. Must be refrigerated after opening. | Contains antioxidants that resist oxidation. Can be stored in a cool, dark place, but refrigeration extends shelf life. |
Cooking Recommendations and Substitutions
When deciding between perilla oil and sesame oil, consider the desired flavor profile. For a distinctly nutty, earthy, and slightly herbal or minty flavor, perilla oil is the best choice. For a classic, robust, and toasty nuttiness, opt for sesame oil.
Due to their different fatty acid and antioxidant profiles, these oils are not perfect substitutes for one another. However, in a pinch, toasted sesame oil can sometimes replace perilla oil for its nutty profile, especially as a finishing oil. Be mindful that the unique herbal notes of perilla will be missing. Conversely, substituting sesame oil with perilla oil is often done in Korean cuisine, although the resulting dish will have a different character.
For those seeking the omega-3 benefits of perilla oil, other sources like flaxseed or walnut oil can be used, although the flavor will not be the same. Likewise, for the antioxidant benefits and flavor of sesame oil, other nut oils can provide a degree of similarity, but without the unique lignans.
Conclusion
While both perilla oil and sesame oil are staples in Korean cuisine and share a nutty flavor, they are fundamentally different products. Perilla oil stands out for its high omega-3 content and distinct earthy, herbal flavor, making it a valuable addition for both its health benefits and unique taste. Sesame oil is more widely recognized for its strong, toasty flavor and natural antioxidants, which give it greater stability. Understanding their unique characteristics allows home cooks to use each oil to its full potential, achieving authentic and delicious results in their culinary creations.
Comparison of Phytochemicals in Sesame and Perilla (Seeds and Oils) Grown at Mae Hong Son, Thailand is a comprehensive study detailing the nutritional breakdown of these two oils.
Key Takeaways
- Flavor: Perilla oil has an earthy, slightly herbal, and sometimes minty or licorice-like flavor, while sesame oil is distinctively nutty and toasty.
- Nutrition: Perilla oil is an excellent source of omega-3 (ALA) fatty acids, whereas sesame oil is rich in antioxidants like lignans (sesamin) and has a higher concentration of omega-6 fatty acids.
- Cooking: Use toasted sesame oil as a classic finishing oil for its strong flavor, but use light sesame oil for higher-heat cooking; perilla oil is best for finishing dishes and low-heat sautéing to preserve its flavor and nutritional profile.
- Storage: Perilla oil is prone to oxidation and must be refrigerated after opening, while sesame oil is more shelf-stable due to its antioxidants.
- Origin: Perilla oil is extracted from the seeds of the perilla plant, part of the mint family, whereas sesame oil comes from the seeds of the sesame plant.
- Authenticity: While they can sometimes be substituted in a pinch for their nutty notes, using the correct oil is important for achieving an authentic flavor profile in many Asian, especially Korean, dishes.
FAQs
- Is perilla oil healthier than sesame oil? Perilla oil is considered healthier for its significantly higher omega-3 fatty acid content, which is beneficial for reducing inflammation and heart health. However, sesame oil contains powerful antioxidants called lignans that offer other health benefits.
- Can you substitute perilla oil for sesame oil? While both have a nutty flavor, they are not perfect substitutes. Perilla oil has a more complex, earthy, and slightly herbal flavor, while sesame oil is more intensely nutty and toasty. In a pinch, toasted sesame oil is a closer flavor match, but the resulting dish will differ.
- Why is perilla oil so much more expensive than sesame oil? Perilla seeds are more delicate and less stable than sesame seeds, and their oil is more susceptible to oxidation, requiring more careful handling and packaging. The yield and cultivation methods can also play a role in pricing.
- How should I store perilla and sesame oils? Perilla oil must be stored in an airtight container in the refrigerator to prevent it from going rancid quickly due to its high omega-3 content. Sesame oil can be kept in a cool, dark pantry, though refrigerating it will extend its freshness.
- Which oil is better for stir-frying? Light or unrefined sesame oil is better for stir-frying as it has a higher smoke point. Toasted sesame oil and perilla oil both have low smoke points and are best added at the end of cooking to preserve their flavor.
- Can perilla and sesame oil be used for skin and hair? Yes, both can be used topically. Perilla oil is a lightweight, dry oil rich in omega-3s with anti-inflammatory properties, making it great for calming skin and taming frizzy hair. Sesame oil contains antioxidants and has also been used for skin and hair health.
- Do these oils taste the same when raw and toasted? No, the flavor changes significantly. Toasted versions of both oils have a much deeper, richer, and more robust nutty flavor, while the raw or untoasted versions are lighter, milder, and less pungent.
