What is tahini and is it good for you?
Posted by kathryn in A Balanced Diet
Tahini is a paste made from sesame seeds. Sesame seeds are jam-packed full of good stuff. However, unless you’re super-diligent with your chewing, most of them are going to pass straight through you. Which means all their goodness passes straight through as well.
This is one of the reasons why tahini is so good. In grinding up the sesame seeds and making them into a paste, it’s easier for you to absorb the nutrients.
The nutrients in sesame seeds
- Protein: sesame seeds have about 20 percent protein. As with all vegetarian sources, their amino acid profile is not ideal. However, they can be very useful in a vegetarian diet.
- Fibre: sesame seeds are 10 percent fibre
- Fat: at 55 percent, they’re high in fat. However, the vast majority of this is mono- and poly- unsaturated. They contain a small amount of Omega 3s, but mostly have Omega 6 essential fatty acids.
- Carbohydrate: in amongst all that protein, fibre and fat there’s not a lot of room for carbs, only 0.9 percent.
- Minerals: potassium, magnesium, manganese, small amounts of calcium and they’re one of the few vegetarian sources of zinc.
- Vitamins: vitamin E, as well as small amounts of some B vitamins
- Antioxidants: sesame seeds contain a group of antioxidants called lignans. These have been shown to reduce cholesterol and improve heart health.
- A full nutrient breakdown is available here.
Should you include tahini in your diet?
Yes, yes, yes and YES. Tahini is a gorgeous, useful food for both vegetarians and carnivores alike.
Tahini is particularly useful because of the fats it contains, the minerals and also the antioxidants.
How to use tahini . . .
I’m going to post some ideas about how to use tahini over the next week.
14 November, 2007
Comments
sounds great! Tahini week :)
I’m looking forward to this too – I have a great bit jarful of tahini in the fridge.
Every so often I forget how bitter it is on its own and sneak a spoonful thinking it will be like peanut butter!
Yes Lindsey – I thought your question about tahini was a good topic to pursue.
Sophie – sneaky spoonfuls of tahini made me laugh. Not at all like peanut butter – would be quite a disappointment each time.
My favorite use of tahini is one of the most simple…mixed with chickpeas to make hummus. Something a bit more fancy would be baked snapper with a tahini sauce….yummm.
http://www.abc.net.au/secretrecipes/families/lebanon2p.htm
I don’t really understand the whole 55% fat bit being ok. Are all these Omega oils OK in large quantities?? I know they turn chosen people into Mensa candidates…or at least help me to remember where my keys are…but do they covert to blubber around my tummy?
Here’s my second favorite way to enjoy tahini: Take a nice, fresh pita. Open it up and stuff it full of salad greens and tomatoes. Shred some sharp, old, cheddar and sprinkle it in your pita. Drizzle a spoonful of tahini over it all. Enjoy!
Of course, my first favorite way is mixed with chickpeas to make hummus which is then enjoyed in a falafel.
And, hey, thanks for linking to the “how a single family with two carnivores, one vegetarian, and one almost vegetarian manage day-to-day” post on my site. The good news for me is it gave me a chance to revisit your site. And I am so glad I did. Even if I am now craving falafel.
Cheers!
Andrew: It’s an excess of kilojoules of any sort that’s the problem. Protein, fat or carbohydrate – all can settle on your thighs and gut. So as per usual, it’s about balance and moderation. Such boring words, but very important.
However, we do need some fat in our diets. And the Omega 3s and Omega 6s are two of the best types to be eating. We need these from our diet and can’t make them in our bodies.
Yes tahini is high in fat and therefore in kilojoules. If you ate a bucketload of it every day, yes you would put on weight. But tahini is generally a food we eat in teaspoon and tablespoon-fulls. In these smaller, more regular doses – and as part of an overall healthy diet – it can contribute significantly to your health.
Hi again, just realised that you are in Sydney! Always nice to realise there is another Oz blogger out there.
i have some arthritis pain, and risk of more. recommenced using s.seeds about one month ago, this morning I write to ask if the dramatic recovery from pain (only feintly present now) which I feel for first time today is due to combination of lactose free yoghurt, paw paw & S.SEEDS…I think the seeds have a lot to do with this?
Hi there Catherine, I’m so pleased to hear your pain has reduced. Without knowing more about your condition, diet and general health, it’s hard for me to comment on what has caused the change. But if your current eating style is working for you, then stick with it! Well done for making these changes and moving towards a more healthy lifestyle.
Thank goodness. I love tahini especially from The Greengrocer cafe in St Georges Road, Nth Fitzroy – Mary and Dennis keep a great brand (like ALL their stock and overall food menu). I’m a big fan of a low carb diet so this suits me fine. Very interesting information. Thank you.
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