If you're following a ketogenic diet, you might be wondering if tahini, a staple in Middle Eastern and Mediterranean cuisine, can be part of your meal plan. The answer is a resounding yes! Tahini is indeed keto-friendly, offering a delicious and nutritious way to add flavor and healthy fats to your diet.
What is Tahini?
Tahini is a paste made from ground sesame seeds. It's a key ingredient in many dishes, including hummus, baba ghanoush, and halva. Originating from the Middle Eastern and Mediterranean regions, tahini has found its way into various cuisines around the world.
How is Tahini Made?
The process of making tahini is simple yet fascinating. It begins with sesame seeds, which are hulled and ground. The seeds first start to clump together before eventually warming up and turning into a paste.
Types of Tahini
There are two main types of tahini: hulled and unhulled.
- Hulled tahini: Made from sesame seeds that have had their outer layer removed, resulting in a smoother and lighter-colored paste.
- Unhulled tahini: Made from sesame seeds with their outer layer still intact, which gives it a slightly more bitter taste and darker color.
Raw or roasted tahini is another variation. Raw tahini will have a higher nutritional value compared to roasted tahini since it hasn't been cooked and retains more of its nutrients. Both types can be used for keto recipes, but keep in mind that roasted tahini may have slightly higher carb content due to the roasting process.
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Nutritional Profile of Tahini
To understand why tahini is keto-friendly, it's crucial to look at its nutritional profile. According to Healthline, one tablespoon of tahini (roughly 15 grams) contains:
- Calories: 90
- Total Carbs: 3 grams
- Fiber: 2 grams
- Net Carbs: 1 gram
- Fat: 8 grams
- Protein: 3 grams
It's also packed with essential vitamins like vitamin E, B1, and B6, and provides 10% of the Daily Value (DV) for many vital nutrients.
Why Tahini is Keto-Friendly
Considering the low net carb count of tahini, it is definitely a keto-friendly food. It's high in fat, low in carbs, and full of nutrients. This makes it a great option for those on a ketogenic diet.
Moderation is Key
However, as with any food, moderation is key. Overconsumption can add up and may put you over your daily net carb limit. This is especially important to keep in mind when using tahini in recipes that call for larger quantities. So, you're basically only adding under 2 g net carbs to each serving, at most.
Health Benefits of Tahini
Tahini isn’t just keto-friendly; it’s also packed with health benefits.
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- Good source of monounsaturated fats: These fats can help reduce the risk of chronic diseases.
- Aids weight loss: Its high fat and protein content can help keep you feeling full and satisfied, which can prevent overeating and snacking between meals.
- Beneficial for bone health: Tahini is rich in nutrients that are beneficial for bone health, including phosphorus and manganese.
- Reduces risk of heart disease: The monounsaturated fats in tahini can help reduce the risk of heart disease by lowering bad cholesterol levels.
- May have anticancer properties: Some studies suggest that sesame seeds, the main ingredient in tahini, may have anticancer properties.
Delicious Keto Recipes with Tahini
Tahini paste is often used for salad dressings, dips, and sauces to add a velvety texture and nutty flavor. It also tastes fantastic in both sweet and savory dishes, such as a marinade for meats or as an ingredient in baked goods. Here are a few ideas to get you started:
- Loaded Keto Salad: Pack a salad with veggies, protein, and healthy fats, then drizzle with tahini for a divine dressing.
- Mediterranean Roasted Eggplant: The Middle Eastern spices and creamy tahini sauce elevate the roasted eggplant pieces to a flavor explosion.
- Coconut Chocolate Chip Tahini Cookies: Soft, chewy cookies with an added layer of nuttiness from tahini.
- Roasted Cauliflower Salad with Citrus Tahini Dressing: A spicy and citrusy salad perfect for a keto-friendly meal.
- Mediterranean Ground Beef Kabobs with Whipped Feta: Enjoy these kabobs with creamy tahini sauce or your favorite keto-friendly dip.
- Low-Carb Cold Noodle Salad with Tahini Dressing: Loaded with fresh low-carb vegetables and creamy tahini dressing, topped with crunchy peanuts.
- Keto Tahini Brownies: A decadent and satisfying dessert option.
- Keto Salad with Tahini Dressing: Mix tomatoes, mixed greens, mushrooms, almonds, avocado, cheese, and turkey breast. Season with salt and pepper, and drizzle 2 tablespoons of tahini on top.
- Roasted Brussels Sprouts with Tahini: Toss Brussels sprouts in olive oil, salt, and pepper. Roast until crispy and drizzle with tahini.
- Tahini Chocolate Keto Smoothie: Blend almond milk, a scoop of your favorite low-carb protein powder, a spoonful of tahini, and a handful of ice.
- Terrific Tahini & Chocolate Bombs: These keto-friendly sweets are made with tahini, cream cheese, and dark chocolate for a smooth, creamy, and slightly nutty treat.
Tahini Dressing Recipe
Tahini dressing is simply a tahini paste mixed with water and flavored with fresh lemon juice and salt. Here's a basic recipe:
Ingredients:
- 2 tablespoons tahini paste
- 2 tablespoons water (or more, to reach desired consistency)
- 1 tablespoon lemon juice
- Salt to taste
- Optional: garlic, herbs
Instructions:
- In a small bowl, add water over the tahini paste and stir together.
- Continue mixing until you get a creamy texture.
- Add lemon juice and salt to taste.
- If desired, add garlic or other herbs for extra flavor.
- Store in the refrigerator and use within 1-2 weeks.
Tips for Tahini Dressing:
- Tahini and lime go incredibly well together.
- For a richer flavor, slowly pour olive oil into the blender until all oil is emulsified.
- If garlic or other herbs are added to tahini it should be consumed within 2-3 days after refrigerating.
- Be on the lookout for potential small bubbles and off notes, as the lemon likes to begin fermentation without a proper stabilizer post 1+ week.
Ways to Use Tahini Dressing:
- Salad Dressing: Drizzle tahini dressing over fresh greens, mixed salads, or grain bowls.
- Veggie Dip: Use tahini dressing as a dipping sauce for raw vegetables, such as carrot sticks, raw cauliflower, cucumber slices, or bell pepper strips.
- Roasted Vegetable Topping: Roast your favorite vegetables and generously drizzle them with tahini dressing before serving.
- Sandwich or Wrap Spread: Spread tahini dressing onto your favorite sandwiches or wraps for an extra layer of creaminess and flavor.
Other Keto-Friendly Nuts and Seeds
Many nuts and seeds are low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect fit for the keto lifestyle. Here are some of the best options:
- Pecans: High-fat, keto-friendly nut that may help reduce levels of insulin.
- Brazil nuts: Excellent source of selenium, a trace mineral that is needed for various bodily functions.
- Chia seeds: Packed with healthy fiber and omega-3 fats.
- Macadamia nuts: Very high in fat, making them perfect for the keto diet.
- Flax seeds: Full of fiber and omega-3 fats, and have been studied for their potential beneficial effects on blood pressure and heart health.
- Walnuts: May benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure.
- Hemp seeds: Excellent source of plant-based protein and healthy fats.
- Hazelnuts: Excellent source of vitamin E, which has been linked to a reduced risk of heart disease.
- Peanuts: Excellent source of plant-based protein and packed with essential amino acids.
- Sesame seeds: Packed with anti-inflammatory antioxidants called lignans.
- Pine nuts: Contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite.
- Sunflower seeds: High in anti-inflammatory antioxidants and have been found to have antidiabetic and anti-inflammatory properties in animal studies.
- Almonds: Rich in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins.
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