Tahini has a moderate oxalate level. Sesame seeds are a popular food. They have a nutty flavour and are nutritious. For those worried about oxalates, it's important to know the content of sesame seeds. This blog post will discuss the oxalates in sesame seeds and tahini.
Oxalate Level in Tahini and Sesame Seeds
Sesame seeds have varying levels of oxalate depending on their preparation. Let's break down the oxalate content of different sesame products:
Tahini (sesame seed paste): Contains moderate levels of oxalate, around 273 mg per 100 g.
Whole dried sesame seeds: These contain the highest level of oxalate, with approximately 3,800 mg per 100 g.
Toasted sesame seeds: The oxalate content is lower, at about 216 mg per 100 g.
Hulled sesame seeds: These have the lowest oxalate content, at 146 mg per 100 g.
Interpreting Oxalate Levels in Your Diet
To put these numbers into perspective, a typical serving size for sesame seeds is about 1 teaspoon (3 g). Here's how the oxalate content breaks down per serving:
Tahini: 41 mg per tablespoon (moderate)
Whole dried sesame seeds: 114 mg (high)
Toasted sesame seeds: 6 mg (low)
Hulled sesame seeds: 4 mg (low)
The information in this table has been sourced from the OHF database. To find links click on Resource Library and look under Oxalate.
What is Oxalate?
Oxalate is a compound found naturally in many foods. It's harmless for most. Those prone to kidney stones or with sensitivities should watch their oxalate intake. Oxalate can bind with calcium in the urine. This can form calcium oxalate stones, the most common type of kidney stones.
Balancing Sesame Seeds in a Low-Oxalate Diet
For those on a low-oxalate diet, not all sesame products are off-limits. Hulled, toasted sesame seeds can fit a low-oxalate diet if eaten in moderation. But, those sensitive to oxalates should limit or avoid whole dried sesame seeds and tahini.
Nutritional Benefits of Sesame Seeds
Despite their oxalate content, sesame seeds are nutrient-dense foods. They're an excellent source of:
Protein
Healthy fats
Fibre
Vitamins (especially vitamin E)
Minerals (including calcium, iron, and zinc)
Balancing Oxalate and Calcium
Sesame seeds contain a surprising amount of calcium. Some studies suggest that calcium can bind with oxalate in the gut. This may reduce oxalate absorption. But, more research is needed to fully understand this interaction.
Conclusion
Understanding the oxalate content of sesame seeds is crucial for those managing their oxalate intake. While whole dried sesame seeds are high in oxalates, other forms like hulled or toasted seeds can be enjoyed in moderation as part of a balanced diet. As always, if you worry about kidney stones or oxalates, consult a healthcare professional or a dietitian.
Remember, a well-rounded diet is key to health. Sesame seeds, when consumed appropriately, can be a nutritious addition to many meals.
Click the link for another blog post on oxalate in sesame seeds.
Author's Note: This article is intended for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making significant changes to your diet.
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