Is tahini keto friendly? – Calories, Nutrition and Keto Recipes

Is tahini Keto-Friendly?

Yes, tahini is keto-friendly. The ketogenic, or keto, diet is a high-fat, low-carb diet that encourages your body to rely on burning fat rather than carbs for energy. Tahini, which is a paste made from sesame seeds, is high in healthy fats, low in carbs and is a decent source of protein.

Nutritional Facts About tahini

The nutritional composition of tahini makes it an excellent option for those on a keto diet. Besides being low in carbs and high in fat, it also has significant amounts of fiber and is rich in various nutrients, including B vitamins, vitamin E, and essential minerals like magnesium, copper, and zinc.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

A typical serving size of tahini is two tablespoons, which weighs approximately 30 grams or 1 ounce.

Additional Information About tahini

Tahini is an excellent source of antioxidants, which can help fight oxidative stress in the body. Many of the vitamins and minerals it contains, including calcium and iron, can contribute to overall health.

Other Foods To Match With

Tahini is commonly used in Middle Eastern and Mediterranean cuisine. It can be mixed with lemon juice, garlic, and other ingredients to make hummus or baba ghanouj. It’s also a great addition to ketogenic wraps, salads, or as a flavorful topping for roasted vegetables. Its rich, nutty flavor pairs well with spices like cumin and coriander, foods like chickpeas and eggplant, and can elevate a simple piece of grilled chicken or fish. The healthy fats in tahini can also help you absorb the fat-soluble vitamins from other foods.

8 Famous Keto-Friendly Dishes To Try

1. Keto Tahini Dressing

Tahini itself is quite keto-friendly, as it is high in fats and low in carbs. A derived recipe such as Keto Tahini Dressing is an ideal addition to your nutritional regime. It includes tahini, olive oil and apple cider vinegar, and pairs perfectly with salads and roasted vegetables. Because of its high-fat content, it will help you maintain a state of ketosis.

2. Keto Friendly Tahini Cookies

Indulge your sweet tooth and stay in ketosis by opting for Keto Friendly Tahini Cookies. These delectable treats primarily consist of tahini, almond butter, and a keto-approved sweetener such as erythritol. The cookies are not only low-carb, but their healthy fats content make them a perfect fit for a keto diet.

3. Keto Tahini Bread

Keto Tahini Bread is super moist, easy to make, and can fit perfectly into a keto diet. It’s made with coconut flour, tahini, and eggs, forming a high protein, high fat, and low carb profile. The tahini not only adds to the nutritional value but also provides a distinct taste.

4. Keto Greek Tahini Dip

Dips are a fantastic way to spice up a meal. This Keto Greek Tahini Dip is made of tahini, roasted eggplant, garlic, and lemon juice. Although containing a small amount of carbs from the eggplant, the overall dish is still very much keto-friendly.

5. Keto Tahini Almond Smoothie

Those on keto diet would love this unique Keto Tahini Almond Smoothie. It contains almond milk, tahini, and a sweetener like Stevia or Erythritol, thus keeping the carb content minimal. It’s a flavorful, satiating meal option, providing healthy fats for your body to burn as fuel.

6. Keto Tahini Pancakes

Keto Tahini Pancakes are made with almond flour, eggs, and tahini, offering a delicious low-carb meal option. The pancakes are loaded with healthy fats, supporting dietary ketosis, and can be consumed at any meal in your daily keto menu.

7. Keto Tahini Ice-cream

Desserts don’t need to compromise your keto diet. With Keto Tahini Ice-cream, you can satisfy your cravings without going off track. The main ingredients, include heavy cream, tahini and a keto-friendly sweetener make this an ideal and satisfactory dessert option.

8. Keto Spicy Tahini Chicken

For a protein-packed meal, try the Keto Spicy Tahini Chicken. This dish includes chicken thighs marinated and cooked in a spicy tahini sauce. High in protein and fats and low in carbs, this meal fits the keto profile perfectly.

Frequently Asked Questions about tahini and Keto:

1. Is tahini keto-friendly?

Yes, tahini is keto-friendly. With its high fat content and low carbohydrate content, tahini fits perfectly into a keto diet. A tablespoon of tahini contains approximately 8.6 grams of fat, 3.2 grams of protein, and only 1.8 grams of net carbohydrates, making it an excellent choice for those who are trying to maintain a state of ketosis.

2. How can I incorporate tahini into my keto diet?

Tahini can be used in various ways in a keto diet. It can be used as a salad dressing, a sauce for grilled meats, a topping for vegetables, or a base for keto-friendly dips. You can also make a keto-friendly hummus using tahini, canned chickpeas, olive oil, and a few spices. Additionally, tahini can be incorporated into baking recipes as a substitute for traditional, high-carb ingredients.

3. Can I eat too much tahini on a keto diet?

It is possible to consume too much tahini as even though it’s high in healthy fats, it also contains calories. An excessive intake of tahini can lead to a calorie surplus, which might hinder your weight loss efforts on a ketogenic diet. Therefore, it is important to consume tahini in moderation, keeping mindful of its calorie count and portion sizes.

4. Can tahini kick me out of ketosis?

Not likely. The low carbohydrate content of tahini makes it a keto-friendly food. However, like with any food, excessive consumption without considering the carbs can potentially risk your state of ketosis. But generally, eating tahini should not kick you out of ketosis, provided you’re keeping track of your net carbohydrate intake for the day.

5. Are there any health benefits to consuming tahini on a keto diet?

Certainly, tahini is not just useful for keto diet adherence, but it also comes with numerous health benefits. It’s rich in healthy fats, especially monounsaturated and polyunsaturated fats, which are beneficial for heart health. Tahini is also a good source of essential minerals including magnesium, calcium, iron, and zinc. Furthermore, the sesame seeds used in making tahini are high in antioxidants which can help reduce inflammation in the body.

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