Tahini is a delicious paste made from ground sesame seeds. This nutty, velvety spread is commonly found in Mediterranean and Middle Eastern cuisines.

Tahini is not only delicious, but it is also packed with nutrients that can be beneficial for your health. In this article, we will explore the health benefits and nutritional value of tahini.

What is Tahini?

Tahini is made from ground sesame seeds and oil. The sesame seeds are toasted and then ground into a paste. Tahini is similar to peanut butter, but instead of using peanuts, it uses toasted sesame seeds.

Tahini has a nutty flavor and can be used in a variety of recipes, including salad dressings, dips, and sauces.

Health Benefits of Tahini

1. Rich in essential vitamins and minerals

Tahini is rich in essential vitamins and minerals that are important for your overall health. It’s a good source of calcium, magnesium, and phosphorus, which are important for strong bones.

Additionally, it contains iron, which helps produce red blood cells, and zinc, which is important for a strong immune system.

2. Packed with antioxidants

Tahini is packed with antioxidants that can help protect your body from damage caused by free radicals.

These antioxidants can reduce inflammation, lower oxidative stress, and protect against chronic diseases such as cancer, diabetes, and heart disease.

3. Good for heart health

Tahini is rich in monounsaturated and polyunsaturated fats, which are healthy fats that can help improve your cholesterol levels.

These fats can help lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol, improving your overall heart health.

4. Helps regulate blood sugar levels

Because of its low glycemic index (GI), tahini can help regulate your blood sugar levels. The GI measures how quickly a food raises your blood sugar levels.

Foods with a low GI value are slowly digested and absorbed, which helps keep your blood sugar levels stable.

5. Supports healthy digestion

Tahini is rich in fiber, which is important for healthy digestion. It can help prevent constipation, reduce inflammation in the gut, and support the growth of healthy gut bacteria.

Additionally, tahini contains enzymes that can help break down food and improve digestion.

Nutritional Value of Tahini

One tablespoon of tahini (about 15 grams) contains:.

80 calories
7 grams of fat
3 grams of protein
2 grams of carbohydrates
1 gram of fiber
15% of the daily recommended intake of phosphorus
10% of the daily recommended intake of magnesium
6% of the daily recommended intake of calcium
6% of the daily recommended intake of iron

How to Use Tahini

Tahini is a versatile ingredient that can be used in a variety of recipes. Here are some ideas:.

Use tahini as a dip for vegetables
Use tahini as a spread for toast or sandwiches
Add tahini to salad dressings, sauces, or marinades
Use tahini in baking recipes, such as cookies, cakes, and bars
Add tahini to smoothies or yogurt bowls

Conclusion

Tahini is a delicious and nutritious spread that is packed with health benefits. It’s a good source of essential vitamins and minerals, packed with antioxidants, great for heart health, helps regulate blood sugar levels, and supports healthy digestion.

Tahini is also a versatile ingredient that can be used in a variety of recipes. So, next time you’re looking for a healthy and tasty ingredient, consider adding tahini to your meals and snacks!.