Have you ever reviewed the ingredients of your favorite hummus and noticed some tahini sauce among those listed? That’s a good thing, because the benefits of tahini butter are made from ground sesame seeds, which we know are nutritious in their own right. In fact, research shows that sesame seeds and, therefore, tahini have similar cardiovascular reinforcement and immune protection capabilities for superfoods such as olive oil, nuts and flax seeds; But that’s not all, let’s keep knowing more about this food.
Benefits of Tahini Butter:
1. High Content of Healthy Fats and Amino Acids:
Compared to other nuts and seeds, sesame seeds have one of the highest oil content by weight, so tahini sauce is exceptionally smooth as silk compared to other nut butters (such as peanut or almond butter) . Sesame seeds contain up to 55 percent oil and 20 percent protein, exactly why they are known to provide healthy fats and certain essential amino acids (the building blocks of protein). While it could be a calorie-rich food based on volume, a small amount of tahini butter is very useful. It has a rich nutty flavor that is strongly expressed in recipes, in addition to the fact that tahini can benefit the health of your heart, hormones and skin, even when you use only a small amount. The majority of sesame seed fat is polyunsaturated fat, while a small amount is monounsaturated and saturated. Approximately 50 to 60 percent of the fat within the benefits of tahini butter is composed of two beneficial compounds: sesamoline and sesamoline. Tahini also contains phenolic compounds, linoleic acid, oleic acid, gamma-tocopherol, and amino acids including lysine, tryptophan and methionine. Sesame seeds have approximately 20 percent protein by weight, which makes them a food with more protein than most other seeds or nuts.
2. Great Source of Essential Vitamins and Minerals:
Tahini butter is an excellent way to get B vitamins such as thiamine, along with minerals such as magnesium, copper, phosphorus, manganese, iron and zinc. Adding tahini to recipes is a good way to get your daily copper, which is necessary to maintain metabolic, nervous and bone health, and prevent copper deficiency.
“Iron on the benefits of tahini butter helps prevent anemia, which is a disorder characterized by low red blood cell counts, iron deficiency and fatigue”.
And the B vitamins within tahini are important for metabolic functions, which deal with stress and many cognitive processes. Another important attribute of sesame seeds is their content of plant lignans. Lignans have been shown to have anticancer effects and abilities to promote the heart. Studies have found that sesame seed precursors are converted by mammalian flora in the colon into mammalian lignans equivalent to those obtained from flax seeds, which have always been considered as the best source of lignans.
3. Helps Regulate Blood Pressure and Cholesterol:
It has been found that Sesamolin and sesamin prevalent in sesame seeds have antithrombotic properties, which means that sesame could help prevent cardiovascular diseases associated with disruptive effects and legions within the arteries, such as acute coronary syndrome and cardiovascular death. Phytosterols are a type of nutrient found in sesame seeds that have effects on hormonal levels, arterial health and cholesterol levels. Most plantsterols in the benefits of tahini butter are called beta-sitosterol. Sesame seeds have the highest rank in cholesterol-reducing phytosterols among 27 different nuts, seeds, legumes and grains tested (400 grams of phytosterols per 200 grams of seeds)! Although sesame seeds are rich in fat and calories, this is not bad when it comes to heart health. Research suggests that phytosterols can be used to treat arteriosclerosis, a disease characterized by the accumulation of fat within the arteries. Phytosterols can help regulate cholesterol in the body because they have a cholesterol-like structure, which means they can help replace part of it and block its absorption within the intestinal tract. This decreases the amount of absorbable cholesterol in the bloodstream and is beneficial for people suffering from certain cardiac complications.
Sesame seeds used to make tahini butter also have a high content of vegetable lignans, which help improve blood lipid profiles and can normalize cholesterol and blood pressure. Research shows that lignans help reduce cholesterol naturally, both serum cholesterol in the blood and cholesterol levels in the liver. This means that they have positive effects on total cholesterol, lower LDL cholesterol (the so-called “bad type”) and improve the LDL-HDL cholesterol ratio. If you suffer from high blood pressure, tahini butter can also help with that. Sesame seeds have antihypertensive properties according to studies investigating the effects of sesame taken by adults with high blood pressure. One study followed 32 hypertensive patients within 45 days, since they used sesame oil as their only form of dietary oil. The researchers found that during the 45 days sesame oil helped significantly reduce blood pressure, decrease lipid peroxidation and increase antioxidant status in most patients.
4. It Can Help Balance Hormones (Especially in Menopausal Women):
Phytoestrogens are a controversial issue, especially when it comes to their effects on hormones. Phytoestrogens mimic estrogen and act as estrogen antagonists (which means that they behave in the opposite way to biological estrogen), which makes them a bit confusing to understand. They affect the body by binding to estrogen receptors, which tricks your body into believing that it has more or less estrogen than it actually does. It is not so direct as to say whether phytoestrogens are good or bad, but studies show that they do have their benefits. Foods that produce estrogen generally have a bad reputation, and for good reason, considering that the standard American diet tends to be high in foods that promote estrogen dominance, which is problematic. But not all the effects of phytoestrogens are bad. For certain people, especially in postmenopausal women over 50 or women who are otherwise low in estrogen, foods with phytoestrogens can be beneficial because they naturally balance hormones, help keep bones strong and reduce the risk of various diseases such as Cancer and osteoporosis.
Dietary estrogens appear to be more protective for women during menopause, a time when a woman passes her last menstrual cycle, ends fertility and experiences adjustments in hormonal levels, especially estrogen and progesterone. Intentionally increasing the intake of phytoestrogens is not a good idea for most people and could be harmful, but it can also help counteract the effects of hormonal imbalances that women begin to experience as they age. Some studies have found that the increase in phytoestrogens helps dramatically reduce menopausal symptoms, including hot flashes, loss of bone mass, weakness, mood swings, low sex drive, etc. There is even some evidence that phytoestrogen foods protect against cancers related to hormone production in some cases. Phytoestrogens have been studied in relation to breast and ovarian cancers, and many studies have shown positive results.
5. Helps Improve Skin Health:
Sesame seeds are a good source of amino acids, vitamin E, B vitamins, minerals and fatty acids that help rejuvenate skin cells and prevent early signs of aging. While you may not want to spread butter tahini directly on your skin, even eating tahini butter can help improve the integrity of your skin by increasing your intake of fats and nutrients. Sesame oil has been used to treat skin wounds, burns, sensitivities and dryness for thousands of years, which is why it is sometimes called “the queen of oils.” It is a natural antibacterial and antifungal agent, which means that it kills bacteria that can clog pores. Healthy fats in general are key to skin health because fats are necessary to reduce inflammation and keep skin moist. The benefits of Tahini butter also provide minerals such as zinc, which are needed to repair damaged tissue and produce collagen that gives the skin its youthful elasticity and firmness.
6. Improves the Absorption of Nutrients:
Studies have found that sesame seeds help increase the absorption of fat-soluble protective compounds such as tocopherol, the main nutrients within vitamin E that play a role in preventing diseases related to human aging, such as cancer. And heart disease. When researchers tested the effects of sesame seed consumption in humans over a period of five days, they found that sesame (but not nuts or soybean oil) significantly raised serum gamma-tocopherol levels by an average of 19.1 percent in subjects. The fact that sesame produces an elevation of gamma-tocopherol plasma and a greater bioactivity of vitamin E means that it could be effective in preventing inflammation, oxidative stress and, therefore, the development of chronic diseases.
Nutrition Facts: Tahini:
Tahini is made from soaking sesame seeds and then toasting and crushing them in a thicker paste or in a softer sauce. The sesame seeds used in most tahinis are first “husked”, which means they are soaked to help separate the bran from the grains, which results in a smoother finished product. Unfortunately, at the same time, husking eliminates many of the benefits of tahini as it discards the sesame seed bran, where many of the nutrients are stored. It is always better to buy husked tahini if you can find it (or make your own) to keep the whole seed intact. The goodness of tahini is reduced to the many health benefits of sesame seeds, which are one of the oldest foods on earth. Sesame seeds ( Sesamum indicum ) are a great source of polyunsaturated essential fatty acids, which are linked to improvements in heart health, skin health, fertility and more.
One tablespoon of tahini contains about:
- 89 calories
- 2 grams of carbohydrates
- 5 grams of protein
- 8 grams of fat
- 5 grams of fiber
- 2 milligrams of thiamine (15 percent DV)
- 4 milligrams of magnesium (12 percent DV)
- 5 milligrams of zinc (10 percent DV)
- 2 milligrams of manganese (10 percent DV)
- 2 milligrams of copper (10 percent DV)
- 64 milligrams of calcium (6 percent DV)
- 9 milligrams of iron (5 percent DV)
What is Tahini?
A staple of Middle Eastern and Mediterranean cuisine, tahini is a type of sauce or pasta made from ground sesame seeds. It has been popular in North Africa, Greece, Israel, Turkey and Iraq for thousands of years, where it is still used as the main ingredient in recipes for hummus, baba ghanoush, halva and as a sauce alone. More than 4,000 years ago, Tahini sauce was written in ancient texts that originated around the Tigris River and the Euphrates River and by historians, including Herodotus, who recalled the tales of Tahines served to royalty, as it was considered a worthy food of the gods. Since the early 1940s, tahini has been available in the US. UU. Until recently it was likely to find tahini in health food stores or ethnic markets, but today it is not uncommon to find it sold in most supermarkets and included in recipes in popular restaurants. Like other types of healthy fats, sesame seeds inside tahini help lower cholesterol, provide dietary fiber for digestion; improve blood pressure, balance hormones and more.
Is tahini butter better than peanut butter?
When it comes to different nut and seed butters, peanut butter may gain in terms of popularity, but tahini is a better option for several reasons. First, I do not recommend eating peanuts because of a type of mold / fungus that can grow and is called aflatoxin. Aflatoxins negatively affect intestinal health, which is the last thing that most people need. Peanut allergy is also one of the most common allergens today, since peanuts commonly cause sensitivity, which is not surprising if aflatoxins are considered to compete with probiotics (“good bacteria”) that live within the digestive system and promote strong immunity. Finally, many brands of peanut butter are highly processed and stale, plus sesame seeds contain more phytosterols, calcium, iron and other minerals than peanuts, which makes them a good choice for vegetarians and vegans that may be low in some of these. Both sesame seeds and peanuts are rich in omega-6 fatty acids, which are “pro-inflammatory” and can cause problems when consumed in large quantities. For that reason, I recommend eating all nuts and seeds, including tahini, in moderation and balancing fat intake with foods that are higher in saturated fat and monounsaturated fat. Too many omega-6s, regardless of the source, interrupt the body’s fat content and can cause severe inflammation.
Final thoughts on the benefits of tahini butter:
- Tahini is a type of sauce or pasta made from ground sesame seeds.
- The health benefits of Tahini include that it is rich in healthy fats and amino acids, a great source of essential vitamins and minerals, helps regulate blood pressure and cholesterol, helps balance hormones, improves skin health and increases Nutrient absorption.
- Tahini is a healthier alternative than peanut butter because it does not grow so frequently, it is not such a common allergen, and it is less processed and stale, although both are rich in omega-6, so tahini should be consumed in moderation.