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Tahini

Tahini is a paste made from ground, roasted sesame seeds. It is a cornerstone of Mediterranean and Middle Eastern cuisine, used in baba ganoush, hummus, halva, and as a condiment for grilled vegetables and flatbreads. It provides a concentrated source of植物油 derived fat with a distinctive nutty flavor.

Nutritional Profile

Tahini is energy-dense (approximately 600 kcal per 100g) but nutrient-rich:

  • Healthy fats: Approximately 50–60% fat, predominantly unsaturated — with a favorable ratio of monounsaturated (MUFAs) to polyunsaturated (PUFAs) fatty acids
  • Plant-based protein: About 20% protein by weight, providing amino acids complementary to legume proteins
  • Minerals: Very high in phosphorus, magnesium, manganese, iron, and zinc — nutrients often low in Western diets
  • B vitamins: Contains B1 (thiamine), B3 (niacin), and B6

Cardiovascular Properties

  • Unsaturated fat profile: Replaces saturated fats when used as a spread or condiment instead of butter or cream
  • Phytosterols: Sesame seeds contain phytosterols (notably beta-sitosterol), which compete with cholesterol for intestinal absorption and support healthy lipid profiles
  • Sesamin and sesamolin: These lignans found in sesame seeds have antioxidant and anti-inflammatory properties, supporting the anti-inflammatory-environment of the Mediterranean dietary pattern
  • Magnesium: Tahini is an excellent source of magnesium, supporting muscle and nerve function and blood pressure regulation

Mediterranean Culinary Context

In the Mediterranean and broader Eastern Mediterranean region, tahini is used as a sauce base (mixed with lemon juice and garlic over roasted vegetables), as a spread on bread, and as a component of desserts. Traditional preparations use raw or lightly roasted sesame seeds, and the paste can be made at home or purchased pre-ground.