Ingredient
Tahini (Sesame Seeds)
What is Tahini (Sesame Seeds)?
Tahini is a creamy paste made from ground sesame seeds. It has a smooth texture and a rich, nutty flavor, and is a staple in Middle Eastern and Mediterranean cuisines. The process of making tahini involves lightly toasting or using raw sesame seeds and then grinding them into a paste.
Tahini is commonly used as a spread, an ingredient in hummus and other dips, or as a flavor enhancer in dressings and sauces. Nutritionally, it is a good source of healthy fats, protein, and various vitamins and minerals. Health evidence highlights the beneficial fatty acids and lignans present in sesame seeds, which may support heart health.
When reading labels, be aware that tahini can be high in calories due to its fat content, though these are predominantly unsaturated fats. It is naturally gluten-free and suitable for vegans.
Commonly found in: Hummus, Salad Dressings, Dips, Sauces, Spreads, Baked Goods
What to watch
- Tahini can be allergenic for those with sesame allergies.
Benefits
- Rich in healthy unsaturated fats and provides a good source of plant-based protein.
- Contains antioxidants and may support cardiovascular health due to its lignan content.
Tahini is recognized as safe by the FDA without any specific restrictions.
Research supports the cardiovascular benefits of sesame seeds, owing to their rich content of healthy fats and lignans.
Tahini is plant-based and considered a suitable ingredient for vegan diets.
Sources: Sesame Seed Nutrition and Benefits
Scout's take
Whole food source of healthy fats, calcium, and minerals.
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