Tahini is a popular Eastern paste made from ground sesame seeds, widely used in the cuisines of the Middle East and the Mediterranean.
It is rich in healthy fats, proteins, and essential vitamins.
Tahini also contains many beneficial nutrients, including:
- Calcium – important for bone and teeth health.
- Magnesium – helps normalize metabolism and supports cardiovascular function.
- Phosphorus – necessary for bone tissue formation and energy metabolism.
- B vitamins – play a key role in metabolic processes.
Studies show that tahini may help lower cholesterol levels and improve cardiovascular health due to the healthy fats it contains.
In traditional Eastern medicine, tahini is used as a remedy to improve digestion and boost energy.
How tahini is produced
The production process of tahini starts with roasting sesame seeds, which gives them a rich flavor and aroma.
Then the seeds are ground into a homogeneous paste, which can vary in consistency from liquid to thick.
Nutritional value
In 100 grams of tahini, there are about 573 calories, 21 grams of carbohydrates (of which 9 g are fiber), 50 grams of fats, and 20 grams of protein.
The glycemic index of tahini is low (about 25).
Although the total carbohydrate content of tahini may seem high, the glycemic load remains low, making it suitable for a keto diet.
Interesting facts about tahini
The origin of tahini. Tahini, a sesame paste, has a long history dating back to ancient times.
It is believed to have originated in the Middle East over 4000 years ago.
Main ingredient. Tahini is made from sesame seeds, which can be either raw or roasted, affecting the taste and color of the paste.
To achieve the perfect texture of tahini, sesame seeds should be roasted over low heat, which helps to release their flavor and aroma.
Regional variations. In different countries of the Middle East, tahini can vary in consistency and taste, depending on the preparation method and the ingredients used.
Natural preservative. Tahini has natural antioxidant properties, which help prolong the shelf life of the foods it is added to.
Tahini and allergies. Tahini is an alternative for those with nut allergies, as sesame is not classified as a nut, although it can cause allergic reactions in some people.
Lipid profile
Tahini, a paste made from ground sesame seeds, has a diverse lipid profile rich in healthy fats.
Primarily, tahini contains monounsaturated and polyunsaturated fatty acids.
- Saturated fats: about 15% of the total fat content.
- Monounsaturated fats: approximately 40% of the total fat content, mainly consisting of oleic acid.
- Polyunsaturated Omega-3 (ALA): less than 1% of the total fat content.
- Polyunsaturated Omega-6 (LA): about 40% of the total fat content.
Thus, tahini is a good source of healthy fats, especially monounsaturated and polyunsaturated fatty acids.
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