Tahini is a creamy paste made from ground, toasted, hulled sesame seeds. It has a distinct nutty flavor and creamy texture. It is a foundational component in Middle Eastern and Mediterranean dishes like hummus and baba ghanoush.
Nutritional Composition of Tahini
Tahini offers a diverse range of nutrients, contributing healthy fats, protein, and dietary fiber. A single tablespoon (approximately 15 grams) contains around 89 calories, 8 grams of fat, 3 grams of protein, and 0.7 to 2 grams of fiber. The fat content is predominantly composed of beneficial monounsaturated and polyunsaturated fats.
The paste also provides various vitamins and minerals. It is a notable source of copper, supplying about 27% of the Daily Value per tablespoon, a mineral involved in iron absorption and blood clot formation. Other minerals present include selenium (around 9% of the Daily Value), phosphorus (9% of the Daily Value), iron (4-7% of the Daily Value), and zinc (6% of the Daily Value). Unhulled tahini can offer higher levels of calcium.
Antioxidant and Anti-Inflammatory Effects
Tahini contains compounds with antioxidant capabilities. Antioxidants function by neutralizing free radicals, unstable molecules that can cause cellular damage. This protective action is attributed to various phytochemicals found in sesame seeds.
Tahini’s beneficial effects stem from its lignan content, including sesamin and sesamolin. These compounds exhibit anti-inflammatory properties, with research suggesting they can help ease inflammation and pain. Sesamol, another natural chemical derived from sesame seeds, also demonstrates antioxidant and anti-inflammatory benefits. These lignans contribute to the body’s natural defenses against oxidative stress and inflammation.
Support for Heart and Bone Health
The fats in tahini contribute to cardiovascular well-being. Its high content of monounsaturated and polyunsaturated fats can help manage cholesterol levels. These fats support healthy lipid profiles, reducing risk factors for heart disease. Studies indicate that consuming sesame seeds, from which tahini is made, may lead to reductions in triglyceride and LDL (unfavorable) cholesterol levels.
Beyond heart health, tahini also supports skeletal strength through its mineral composition. Minerals such as phosphorus, magnesium, and calcium contribute to maintaining bone density. Adequate intake of these minerals is associated with stronger bones and can help reduce the risk of bone conditions. Tahini can be a plant-based option for those seeking dietary sources of calcium.
Consumption and Potential Considerations
Incorporating tahini into a balanced diet can offer various benefits, though its calorie and fat density warrant attention to portion sizes. A single tablespoon of tahini contains approximately 89 calories, primarily from its fat content. Therefore, mindful consumption, such as using a teaspoon instead of a tablespoon or diluting it in dressings, can help manage overall calorie intake.
Sesame is a recognized major food allergen. Individuals with known sesame allergies should avoid tahini and products containing it. Allergic reactions can range from mild symptoms like itching or hives to more severe responses such as difficulty breathing. Awareness of this potential allergen is important for safe dietary choices.