Categories: Foods

6 Benefits of tahini butter

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lbobvalla
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Discover the 6 benefits of tahini butter.

Have you ever checked the ingredients of your favorite hummus and noticed a little tahini sauce among those listed? That’s a good thing because tahini butter benefits are made from ground sesame seeds, which we know are nutritious in their own right.

Research shows that sesame seeds, and thus tahini, have similar cardiovascular-boosting and immune-protective abilities to superfoods like olive oil, walnuts, and flaxseeds; but that’s not all, let’s continue to learn more about this food.Benefits of tahini butter

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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 contents by weight, making tahini sauce exceptionally silky smooth compared to other nut butters (such as peanut or almond butter).

Sesame seeds contain up to 55 percent oil and 20 percent protein, which is exactly why they are known for providing healthy fats and certain essential amino acids (the building blocks of protein).

While it might be a high-calorie food based on volume, a small amount of tahini butter goes a long way.

It has a rich, nutty flavor that comes through strongly in recipes, plus tahini can benefit your heart, hormone, and skin health, even when you use just a small amount.

Most of the fat in sesame seeds is polyunsaturated fat, while a small amount is monounsaturated and saturated.

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Approximately 50 to 60 percent of the fat within tahini butter is made up of two beneficial compounds: sesamolin and sesamolin.

Tahini also contains phenolic compounds, linoleic acid, oleic acid, gamma-tocopherol, and amino acids including lysine, tryptophan, and methionine. Sesame seeds are about 20 percent protein by weight, making them a higher protein food than most other seeds or nuts.

2.- Great source of essential vitamins and minerals

Tahini butter is a great way to get B vitamins like thiamin, along with minerals, like magnesium, copper, phosphorus, manganese, iron, and zinc.

Adding tahini to recipes is a great way to get your daily copper, which is needed to maintain bone, nerve, and metabolic health and prevent copper deficiency.

The iron in tahini butter benefits and 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, dealing 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 heart-promoting abilities.

Studies have found that sesame seed precursors are converted by bacterial flora in the colon into mammalian lignans equivalent to those obtained from flaxseed, which has always been considered the best source of lignans.

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3.- Helps regulate blood pressure and cholesterol

Sesamolin and sesamin prevalent in sesame seeds have been found to 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 hormone levels, arterial health, and cholesterol levels.

Most of the plant sterols in tahini butter benefits are called beta-sitosterol.

Sesame seeds rank highest in cholesterol-lowering phytosterols among 27 different nuts, seeds, legumes, and grains tested (400 grams of phytosterols per 200 grams of seeds)!

Although sesame seeds are high in fat and calories, this is not a bad thing when it comes to heart health.

Research suggests that phytosterols can be used to treat atherosclerosis, a disease characterized by the buildup of fat inside the arteries.

Phytosterols can help regulate cholesterol in the body because they are similar in structure to cholesterol, meaning they can help replace some of it and block its absorption within the intestinal tract.

This lowers the amount of absorbable cholesterol in the bloodstream and is beneficial for people suffering from certain heart complications.

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The sesame seeds used to make tahini butter are also high in plant lignans, which help improve blood lipid profiles and can normalize cholesterol and blood pressure.

Research shows that lignans help lower 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 help with that too.

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 over 45 days as they used sesame oil as their only form of dietary oil.

The researchers found that over the 45 days, sesame oil helped significantly reduce blood pressure, decrease lipid peroxidation, and increase antioxidant status in the majority of patients.

4.- It can help balance hormones (especially in menopausal women)

Phytoestrogens are a controversial topic, especially when it comes to their effects on hormones.

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Phytoestrogens mimic estrogen and act as estrogen antagonists (meaning 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, tricking your body into thinking it has more or less estrogen than it does.

It’s not as straightforward as to say whether phytoestrogens are good or bad, but studies show that they do have benefits.

Estrogen-producing foods generally get a bad rap, and for good reason, considering 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 postmenopausal women over the age of 50 or women who are otherwise low in estrogen, foods with phytoestrogens may be beneficial because they naturally balance hormones, help maintain strong bones, and reduce the risk of various diseases such as cancer and osteoporosis.

Dietary estrogens appear to be most protective for women during menopause, a time when a woman is past her last menstrual cycle, ends fertility, and experiences adjustments in hormone levels, especially estrogen and progesterone.

Intentionally increasing your 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 increased phytoestrogens help dramatically reduce menopausal symptoms, including hot flashes, bone loss, weakness, mood swings, low sex drive, etc.

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There is even some evidence that phytoestrogens foods protect against cancers related to hormone production in some cases. Phytoestrogens have been studied in breast and ovarian cancers, with many studies showing positive results.

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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 go spread tahini butter directly on your skin, even eating tahini butter can help improve the integrity of your skin by increasing your fat and nutrient intake.

Sesame oil has been used to treat wounds, burns, sensitivities, and dry skin 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 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.

Tahini butter benefits also provide minerals like zinc, which are needed to repair damaged tissue and produce collagen that gives skin its youthful elasticity and firmness.

6.- Improves the absorption of nutrients

Studies have found that sesame seeds help increase the absorption of protective fat-soluble compounds like 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 the researchers tested the effects of sesame seed consumption in humans over five days, they found that sesame (but not walnuts or soybean oil) significantly raised serum gamma-tocopherol levels by an average of 19.1 percent in subjects.

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The fact that sesame produces an elevation of plasma gamma-tocopherol and higher 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 by soaking sesame seeds and then roasting and grinding them into a thicker paste or smoother sauce.

The sesame seeds used in most tahinis are first “hulled,” meaning they are soaked to help separate the bran from the grains, resulting in a smoother finished product.

Unfortunately, at the same time, hulling removes many of the benefits of tahini by discarding the bran from the sesame seeds, where many of the nutrients are stored. It’s always best to buy dehulled tahini if you can find it (or make your own) to keep the whole seed intact.

The goodness of tahini boils down 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 essential polyunsaturated fatty acids, which are linked to improvements in heart health, skin health, fertility, and more.

One tablespoon of tahini contains about:

•89 calories

•3.2 grams of carbohydrates

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•2.5 grams of protein

•8 grams of fat

•1.5 grams of fiber

•0.2 milligrams of thiamin (15 percent DV)

•49.4 milligrams of magnesium (12 percent DV)

•111 milligrams of phosphorus (11 percent DV)

•1.5 milligrams of zinc (10 percent DV)

•0.2 milligrams of manganese (10 percent DV)

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•0.2 milligrams of copper (10 percent DV)

•64 milligrams of calcium (6 percent DV)

•0.9 milligrams of iron (5 percent DV)

What is Tahini?

A staple of Middle Eastern and Mediterranean cuisine, tahini is a type of sauce or paste 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 on its own.

More than 4,000 years ago, tahini sauce was written about in ancient texts originating around the Tigris River and Euphrates River and by historians, including Herodotus, who recalled tales of tahini served to royalty as it was considered a worthy food. of the gods.

Since about the 1940s, tahini has been available in the US. Until recently you were likely to find tahini in health food stores or ethnic markets, but today it’s not uncommon to find it sold in most supermarkets and included in recipes in popular restaurants.

Like other types of healthy fats, the sesame seeds within tahini help lower cholesterol, provide dietary fiber for digestion, improve blood pressure, balance hormones, and more.

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Is tahini butter better than peanut butter?

When it comes to different nut and seed butter, peanut butter may win out in terms of popularity, but tahini is a better choice for several reasons.

First, I don’t recommend eating peanuts because of a type of mold/fungus they can grow called aflatoxin. Aflatoxins negatively affect gut health, which is the last thing most people need.

Peanut allergy is also one of the most common allergens today, with peanuts commonly causing sensitivity, which is not surprising considering that aflatoxins compete with probiotics (“good bacteria”) that live inside the digestive system and promote strong immunity.

Finally, many brands of peanut butter are highly processed and rancid, plus sesame seeds contain more phytosterols, calcium, iron, and other minerals than peanuts, making them a good choice for vegetarians and vegans who 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 amounts.

For that reason, I recommend eating all nuts and seeds, including tahini, in moderation and balancing your fat intake with foods higher in saturated fat and monounsaturated fat.

Too many omega-6s, regardless of the source, disrupt the body’s fat ratio and can cause serious inflammation.

Final Thoughts

Tahini is a type of sauce or paste made from ground sesame seeds.

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Tahini’s health benefits 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 the absorption of nutrients.

Tahini is a healthier alternative to peanut butter because it doesn’t grow as frequently, isn’t as common an allergen, and is less processed and rancid, though both are rich in omega-6s, so tahini should be consumed in moderation.

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