Perilla Seed Butter

Most human studies have used perilla seed oil rather than the whole-seed butter, so the evidence below comes from oil trials and is extrapolated to the butter. The butter provides the same fatty acids plus fiber, protein, and polyphenols — which may mean equal or slightly greater benefit — but this has not been tested head-to-head. Heart and circulation Several randomized and controlled trials show that ALA-rich perilla seed oil can modestly improve blood lipid markers. In a crossover study, one tablespoon per day of perilla oil for one week significantly reduced the LDL-to-HDL cholesterol ratio (LDL is often called "bad" cholesterol; HDL is "good" cholesterol) and raised serum ALA compared with olive oil, with no adverse events. In patients with mild to moderate dementia, six months of adjunct perilla oil supplementation significantly lowered total and LDL cholesterol without affecting kidney function, liver enzymes, blood counts, or glucose. Larger observational studies and meta-analyses of dietary ALA (from flax, walnuts, perilla oil, and similar foods) report roughly 8–20% relative reductions in coronary heart disease risk with higher intake — modest but consistent. Phytosterols in the whole-seed butter may add a small cholesterol-lowering effect on top of the ALA benefit. Research suggests perilla seed butter can be one useful component of a heart-supportive diet, but it should not replace prescribed medications or professional dietary guidance. Digestive health and microbiome Whole-seed butter is notably high in fiber — about 6 g per two tablespoons, roughly the same as a medium apple. Adequate fiber intake is consistently associated with improved bowel regularity and a healthier gut microbiome (the community of bacteria living in the digestive tract). A randomized trial in female athletes found that 8 weeks of perilla seed oil at 9 g per day increased the abundance of butyrate-producing gut bacteria (specifically Lachnospiraceae) and decreased a marker of gut-derived toxins (urinary indoxyl sulfate), compared with lower doses or placebo. Butyrate is a short-chain fatty acid that helps nourish the cells lining the colon. Because the butter form adds fiber and plant polysaccharides on top of the oil's fatty acids, its impact on the gut microbiome may be at least as strong — though this has not been directly tested. Blood sugar and metabolism Clinical trials of perilla seed oil in elderly adults generally show no significant changes in fasting glucose or HbA1c (a three-month blood sugar average). A meta-analysis of ALA supplementation from various plant oils found small reductions in fasting plasma glucose but no consistent effect on most other cardiometabolic risk markers. Perilla seed butter's contribution to blood sugar management is likely indirect: replacing refined fats with a fiber- and polyphenol-rich whole food, and modestly improving lipid profiles. The evidence for a direct blood sugar benefit from perilla specifically remains limited. Inflammation and recovery Most anti-inflammatory data for perilla come from cell and animal models, where perilla oil or isolated compounds like rosmarinic acid reduced inflammatory signaling molecules. Human trials using perilla oil show increased circulating levels of EPA (a longer-chain omega-3 that the body can partially convert from ALA), but standard inflammatory markers such as C-reactive protein have not changed consistently. A systematic review of ALA supplementation found small decreases in fibrinogen (a blood clotting protein) but no reliable effect on most other inflammation-related cardiovascular risk factors. In short: the mechanistic case for anti-inflammatory perilla seed butter benefits is plausible, but the human evidence for meaningful inflammation reduction remains early-stage. Bone health One area where the human evidence is more specific: a 12-month, randomized, double-blind, placebo-controlled trial in healthy Japanese adults found that 7 mL per day of perilla seed oil increased bone mineral density (measured as percentage of young adult mean) and decreased TRACP-5b, a marker of bone breakdown, compared with an olive oil placebo. This suggests that regular ALA intake from perilla may help slow age-related bone loss. Whether the whole-seed butter produces equivalent effects is plausible but unconfirmed.

| Form | What it contains | Best use | | --- | --- | --- | | Whole-seed butter (deulkkae paste) | ALA + fiber + protein + minerals + polyphenols | Namul, soups, dressings, spreads | | Perilla seed oil (cold-pressed) | ALA + tocopherols, no fiber | Finishing oil, drizzle over dishes, salad dressing | | Whole or ground seeds (dry/roasted) | Full matrix, similar to butter | Topping, grinding fresh | | Perilla seed supplement capsules | Concentrated oil in gelatin/vegan capsule | Supplemental ALA when food use is impractical | For a whole-food plant-based diet, the butter form wins on nutritional density: you get the omega-3 fats alongside fiber, minerals, and plant compounds that the oil cannot provide. The oil form is better for high-volume ALA research doses or when you want a neutral-flavor finishing fat. If you are already eating perilla seed butter regularly in food-sized amounts, you do not need the oil as well.

There is no official dose recommendation for perilla seed butter as a food. The guidance below is extrapolated from human trials using perilla seed oil and from general ALA adequate intake levels. Adequate intake (AI) for ALA (U.S. National Academies): Women: 1.1 g/day Men: 1.6 g/day What perilla seed butter provides: 1 teaspoon (5 g): 1 g ALA — meets the women's AI on its own 1 tablespoon (15 g): 2.5–3 g ALA — covers both AIs and approaches the 2–3 g/day range associated with modest cardiovascular benefit in observational studies 2 tablespoons (28 g): 4–5 g ALA — the upper range used in some clinical trials; safe in the studies reviewed but adds roughly 170 calories Practical starting point: One tablespoon per day stirred into food is a reasonable, evidence-aligned amount for most adults. If you are using perilla seed butter as your main omega-3 source (no fish, no algae oil), one to two tablespoons daily provides meaningful ALA. If you already eat walnuts, flaxseed, or algae-based DHA/EPA supplements, one teaspoon in a dish for flavor and fiber is plenty. Start low and go slow: Begin with one teaspoon for the first week, especially if you are sensitive to high-fiber or high-fat foods, then increase as your digestion adapts.

Perilla seed butter is a plant-based spread made from ground perilla seeds that is exceptionally high in alpha-linolenic acid (ALA), an essential omega-3 fatty acid. It is frequently used in Korean cuisine to add a nutty, grassy depth to soups and vegetable dishes.

Perilla seed butter contains high levels of omega-3 ALA, rosmarinic acid, and phytosterols, which may support heart health, reduce inflammation, and improve gut microbiota. Because it is a whole-seed product, it also provides fiber and minerals not found in perilla oil.

The best way to use perilla seed butter is to stir it into Korean namul (seasoned greens), whisk it into cold salad dressings, or add it to soups like doenjang jjigae just before serving. To preserve its heat-sensitive omega-3 fats, it is best added at the end of cooking.

You should store perilla seed butter in the refrigerator after opening to prevent it from going rancid. Because of its high polyunsaturated fat content, it can spoil within weeks if left at room temperature or exposed to light and air.

When buying perilla seed butter, look for "stone-ground" or "cold-ground" labels in opaque or dark glass packaging to ensure the omega-3 fats haven't oxidized. Check that the ingredients list only perilla seeds and avoid jars with added refined oils or preservatives.

Perilla seed butter is very high in ALA, an essential omega-3 fatty acid that the body cannot produce on its own. In fact, the fat content of perilla seeds consists of approximately 51–67% alpha-linolenic acid.

You can make perilla seed butter at home by grinding perilla seeds in a high-speed blender until they reach a smooth, paste-like consistency. Freshly ground seeds are often preferred because the oil's shelf life is short once the seeds are processed.

You can find perilla seed butter and deulkkae-garu at major Korean grocery chains like H Mart and Zion Market, or through online retailers specializing in Asian pantry staples. While rarely stocked at conventional US supermarkets like Kroger or Safeway, some high-end health food stores may carry it in the specialty oil and nut butter section.

In the US, perilla is most commonly grown in USDA Hardiness Zones 5–9, with the seeds harvested in late summer or early autumn. While it is often considered an invasive weed in Eastern US pastures (known as "beefsteak plant"), culinary varieties are cultivated in home gardens and specialty farms across the South and Midwest.

When buying perilla products in the US, look for the USDA Organic seal to ensure the seeds were grown without synthetic pesticides, as the FDA does not have specific grading standards for perilla. Ensure the label clearly distinguishes the edible Korean variety (Perilla frutescens) from ornamental types, which are not intended for consumption.

In the US, you may find this product labeled as "wild sesame butter," "shiso seed paste," or "deulkkae-garu" (ground perilla powder). While "shiso" is the more common term in Japanese-American cuisine for the fresh leaf, the term "perilla seed" is the standard used by US health food retailers for the butter and oil forms.