Tahini On Keto: Yay Or Nay?

Tahini is a paste made from ground, toasted sesame seeds. It is a staple in many cuisines and is especially popular in Middle Eastern countries. With its nutty taste, tahini is a versatile ingredient used in various dishes, including hummus. But is tahini keto-approved?

The ketogenic diet is a low-carbohydrate method of eating that encourages the body to produce ketones by restricting carbohydrates. The foundation of the keto diet includes meat, leafy green vegetables, high-fat dairy products, above-ground vegetables, and nuts and seeds, which are to be consumed in moderation.

Tahini is essentially ground sesame paste, and a serving size of two tablespoons contains only 1 gram of net carbs, along with healthy fats and protein. Thus, tahini is considered keto-friendly and can be enjoyed as a tasty addition to a keto diet.

Tahini is keto-approved in moderation

Tahini is a thick paste or sauce made from roasted ground sesame seeds. It is a common staple in many countries, including Japan, Korea, China, Turkey, Israel, certain African countries, and the Middle East.

The ketogenic diet is a low-carbohydrate method of eating. Meat, leafy green vegetables, dairy products high in fat, above-ground vegetables, and nuts and seeds are the foundation of the keto diet. Carbohydrates are highly restricted, as the body will enter ketosis faster with fewer carbohydrates consumed. Foods that contain grains, tubers, sugar, and fruit (except avocados) are discouraged.

Nuts and seeds, including sesame seeds, may be eaten occasionally in moderation on the keto diet. Tahini is essentially ground sesame paste, so it is considered keto-approved in moderation.

Tahini is a good source of vitamins and minerals. A 2-tablespoon serving of tahini provides 14 grams of poly or monounsaturated fats (beneficial to health), 2 grams of saturated fats, 3 grams of fiber, and 5 grams of protein. This serving size also delivers a healthy dose of vitamins and minerals, including magnesium, phosphorus, iron, calcium, and thiamin.

Tahini is a versatile ingredient that can be used in various recipes. It can be used as a dip, sauce, or spread, and is commonly used in hummus, a spread made from chickpeas, olive oil, lemon juice, garlic, and various spices. Tahini can also be used in baked goods, salad dressings, soups, and sauces.

• Keto Chocolate Tahini Fat Bombs
• Loaded Keto Salad with a tahini drizzle
• Braised Coconut Tahini Collard Greens
• Dijon Tahini Roasted Cauliflower
• Spicy Tahini Vinaigrette
• Fish Roasted in Lemon and Tahini Sauce

It's a good plant-based protein source

Tahini is a great source of plant-based protein. In just one tablespoon of tahini, there are almost 3 grams of protein. This makes it an excellent option for those following a plant-based or vegan diet who are looking for protein sources beyond legumes and beans.

Tahini is a paste made from ground, toasted sesame seeds. It is a staple in many cuisines, including Mediterranean and Middle Eastern cooking, and is known for its nutty taste. Tahini is commonly used as a spread, dip, or condiment, and can also be added to baked goods, salad dressings, soups, and sauces.

In addition to being a good source of plant-based protein, tahini offers several other nutritional benefits. It is high in fiber, monounsaturated fats, and vitamins B1 and B2. Tahini is also a good source of copper, selenium, phosphorus, iron, zinc, and calcium. These nutrients provide a range of health benefits, including improved heart health, reduced inflammation, and potential cancer-fighting effects.

When purchasing tahini, it is important to look for whole sesame tahini or sesame butter, as these options have a higher nutritional value compared to hulled or white tahini. Tahini can be stored in a cool, dark place like a pantry or cupboard, and it will last for several months.

Overall, tahini is a versatile and nutritious plant-based protein source that can be easily incorporated into various dishes, making it a great addition to a healthy and well-rounded diet.

It's a versatile ingredient

Tahini is a versatile ingredient that can be used in a wide range of dishes, from sweet to savoury. It is a staple in Mediterranean, Middle Eastern, and North African cuisines, and can be used to add depth of flavour and a creamy texture to various recipes. Here are some ways in which tahini can be used:

As a Condiment

Tahini can be drizzled over roasted vegetables or mixed with lemon and garlic as a sauce for grilled meats. It can also be used as a dip, either on its own or mixed with other ingredients to make dips such as baba ghanoush or muhammara.

In Baked Goods

Tahini can be used in baked goods like cookies, cakes, and bread, adding a rich and nutty flavour to the recipe. For example, it can be used in place of peanut butter or butter in cookie recipes, or swapped for half the amount of butter in chocolate chip cookies to add a slight savoury taste.

In Smoothies and Ice Cream

Tahini can be added to smoothies and ice cream for a protein boost and a unique, nutty flavour. It can even be drizzled over ice cream as a topping.

In Salads and Salad Dressings

Tahini can be used as a salad dressing on its own or mixed with other ingredients to create unique, zesty dressings. It adds a creamy texture and highlights the roasted sesame flavour. It is also a great vegan alternative to dairy-based dressings.

In Dips and Hummus

Tahini is a key ingredient in classic hummus recipes, adding richness and creaminess to the dip. It can also be mixed with other ingredients to make various dips, such as baba ghanoush and muhammara.

In Vegetarian Dinner Recipes

Tahini is a great ingredient in vegetarian dinner recipes, such as roasted vegetable quinoa bowls, Buddha bowls, and falafel. It adds flavour and creaminess to these dishes.

In Meat and Vegetable Marinades and Sauces

Tahini can be used as a marinade or sauce for grilled meats and vegetables, adding depth of flavour to the dish. It pairs especially well with chicken shawarma and beef shawarma.

In Creative Recipes

Tahini can be added to classic sauces such as pesto or mixed with sweet syrups such as maple syrup or honey for a unique flavour. It can also be used as a base for sauces and dressings.

It's a staple in many cuisines

Tahini is a staple in many cuisines, especially in the Mediterranean and the Middle East. It is also used in the cuisines of the Levant, Eastern Mediterranean, South Caucasus, Balkans, South Asia, Central Asia, Ashkenazi Jews, Russia, North Africa, and some East Asian countries.

In Middle Eastern and Mediterranean cuisines, tahini is used as a sauce, dip, or appetizer for a variety of dishes. It is commonly served as a dipping sauce for grilled chicken, kofta, and sandwiches such as shawarma or barbecued meat. It can also be drizzled over salads, grilled meats, and vegetables. In Greece, it is used as a spread on bread, either alone or topped with honey or jam.

In East Asian cuisines, tahini is added to noodle-based dishes for extra flavour. In Chinese cuisine, sesame paste is used as a condiment in many dishes, including hot dry noodles, ma jiang mian, and as a spread for bread or mantou. Japanese cuisine also uses sesame paste in some dishes, such as dandan noodles.

In North African cuisine, tahini is an essential accompaniment to a variety of dishes, including grilled meats, vegetables, salads, and sandwiches. It is also used as a dipping sauce and in the preparation of hummus.

Tahini is a key ingredient in popular dishes such as hummus, baba ghanoush, and halva. It is also used in falafel, shawarma, and grilled meat dishes. As a versatile ingredient, tahini can be modified to suit different tastes and dietary preferences.

It's a healthy addition to your diet

Tahini is a tasty, nutritious, and healthy addition to your diet. It is a paste made from toasted, ground sesame seeds with a light, nutty flavor. It is a common ingredient in Mediterranean and Middle Eastern cooking, blended into dips like hummus and baba ghanoush. Tahini is also used as a topping for fish, meat, or vegetables, and can be made into a salad dressing with other ingredients like apple cider vinegar, olive oil, lemon juice, and seasonings.

One of the great things about tahini is its versatility. It can be used as a spread, dip, sauce, or dressing, and can be added to both sweet and savory dishes. From spreading it on toast to baking cookies and cakes, the options are endless. Tahini is also a key ingredient in hummus, a spread that is popular worldwide and can be consumed with vegetables, on bread or crackers, or used as a dip.

In addition to its culinary uses, tahini offers an array of health benefits, making it a nutritious addition to your diet. Tahini is highly nutritious, packed with healthy fats, vitamins, and minerals. It is an excellent source of minerals and heart-healthy fats. A single tablespoon of tahini provides more than 10% of the Daily Value (DV) for some nutrients, including copper, selenium, phosphorus, iron, zinc, and calcium. These minerals play vital roles in maintaining bone health, controlling blood pressure, and reducing inflammation in the body.

The sesame seeds in tahini contain sesamin and sesamol, which are powerful antioxidants that protect cells from free-radical damage and may help prevent heart disease. Studies have shown that consuming sesame seeds or tahini can lead to a significant decrease in cholesterol levels. Tahini also contains anti-inflammatory compounds, which can help reduce the risk of chronic diseases associated with long-term inflammation, such as osteoarthritis, type 2 diabetes, and asthma.

Furthermore, tahini may offer anticancer effects. Test-tube studies have shown that sesame seed antioxidants promote the death of cancer cells and slow the rate of tumor growth. Tahini also helps protect liver and kidney function. Studies have found that consuming sesame oil or sesame seed extract can improve kidney and liver function and protect these organs from damage.

Overall, tahini is a delicious and nutritious addition to any diet. It provides a good source of essential vitamins and minerals, offers anti-inflammatory and antioxidant benefits, and may even help reduce the risk of certain diseases. Its versatility makes it easy to incorporate into a variety of dishes, making it a tasty and healthy option for anyone looking to boost the nutritional value of their meals.

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