Is Tahini Healthy: Understanding Its Nutritional Benefits and Incorporation into Your Diet

Tahini, a popular ingredient in Middle Eastern cuisine, can be a valuable addition to a healthy diet due to its numerous nutritional benefits. This article explores the health impacts of tahini, highlighting its nutritional composition and health benefits, as well as considerations for incorporating it into one's diet.

Nutrient-Rich and Healthy Fats

Tahini is made from ground sesame seeds and is rich in essential nutrients including protein, healthy fats, vitamins, and minerals. With a high content of unsaturated fats, tahini can support heart health. The nutrient profile includes B vitamins and essential minerals such as calcium, magnesium, and iron, making it a versatile ingredient for enhancing the nutritional value of various dishes.

Antioxidants and Anti-Inflammatory Properties

Tahini is a source of antioxidants, particularly sesamin and sesamolin, which may help reduce oxidative stress. Besides providing vitamins and minerals, it also contains selenium, which acts as an antioxidant and helps lower inflammation in the body. Studies have shown that sesamol, a natural chemical found in sesame seeds and sesame oil, has antioxidant, anti-inflammatory, and anti-aging benefits. Additionally, it has been suggested that sesamol may also possess strong anti-cancer effects, making tahini a potentially powerful food for overall well-being.

Bone Health and Energy Production

Due to its high calcium content, tahini can contribute to bone health, especially for those who do not consume dairy. Furthermore, tahini is a great source of phosphorus and manganese, both of which play vital roles in bone health. Additionally, it is high in thiamine (vitamin B1) and vitamin B6, both of which are important for energy production.[1][2][3][4]

Monounsaturated Fatty Acids and Low-Fat Recipes

Up to 50% of the fat in tahini comes from monounsaturated fatty acids, which are beneficial for heart health. While tahini is high in fat, similar to peanut butter, it is often mixed with low-fat ingredients, such as beans, to create dishes like hummus, making it a part of a balanced diet.

Availability and Culinary Uses

Tahini is a thick paste made by grinding sesame seeds and is widely used in Turkish and Arab recipes. In New Zealand, particularly in Wellington, tahini has been experiencing a shortage, possibly due to import disruptions related to the COVID-19 situation.[5] Despite the difficulty in sourcing, tahini remains a versatile ingredient in many dishes and sauces.

In conclusion, tahini can be a nutritious addition to your diet when consumed in moderation. Its unique combination of nutrients, including healthy fats, vitamins, and minerals, makes it a valuable ingredient for promoting overall health. However, it is important to pay attention to portion sizes, especially when considering its high calorie and fat content.

References:

[1] Nutritional Facts: Tahini

[2] Verywell Health: What is Tahini?

[3] Medical News Today: Tahini: What Is It?

[4]