All about Tahini
Tahini is a much loved sauce in Cyprus, made from sesame seeds. The roasted seeds are finely ground in a stone mill and end up as a thick paste, known as ‘tahini’. This paste forms the base of tahini sauce, which is popular in Cyprus as a dip or side dish.
Tahini is also often used in dishes such as the tasty and nutritious ‘tahinosoupa’ (tahini vegetable soup). In Cyprus, tahini paste is also used to make the delicious traditional sweet pastries known as ‘tahinopita’. Tahinopitas, which combine two nutritious ingredients, sesame seeds and carob honey, are found in every bakery in Cyprus.
Tahini has a smooth texture similar to peanut butter but a stronger, more savory taste that’s often described as bitter.
Is tahini healthier than peanut butter?
They’re both healthy.
Tahini is lower in carbohydrates and sugars than peanut butter, making it a better choice for people who follow low-carb diets.
Both foods are predominantly fat, though peanut butter has a little more protein
Tahini nutrition
The ancient Greeks used sesame as medicine as well as food. The original doctor, Hippocrates, is said to have recommended sesame for its nutritional values.
Tahini is relatively low in calories but high in fiber, protein, and an assortment of important vitamins and minerals.
How much tahini should I eat daily?
Between 1 to 2 tablespoons of tahini per day, dietitians advises.
One tablespoon (15 grams) of tahini contains the following nutrients:
- Calories: 89
- Protein: 3 grams
- Carbs: 3 grams
- Fat: 8 grams
- Fiber:.7 grams
- Copper: 27% of the Daily Value (DV)
- Selenium: 9% of the DV
- Phosphorus: 9% of the DV
- Iron: 4% of the DV
- Zinc: 6% of the DV
- Calcium: 2% of the DV
Tahini is an especially good source of copper, a trace mineral essential for iron absorption, blood clot formation, and blood pressure.
It’s also rich in selenium, a mineral that helps decrease inflammation and promotes immune health, as well as phosphorus, which is involved in maintaining bone health.
Benefits of tahini
Due to its impressive nutrient profile, tahini has been linked to a number of health benefits:
Supports heart health
Sesame seeds, which are the main ingredient in tahini, have a powerful effect on heart health by decreasing risk factors, such as high blood pressure, triglycerides, and LDL (bad) cholesterol.
In a 2014 study, 50 people with osteoarthritis completed standard medication therapy for 2 months, either with or without the addition of 40 grams, or about 1.5 tablespoons, of sesame seeds daily.
By the end of the study, participants in the sesame-seed group had significant reductions in triglyceride and LDL (bad) cholesterol levels, compared with the control group (6Trusted Source).
According to a review of eight studies, sesame seeds may also reduce both systolic and diastolic blood pressure (the top and bottom numbers or a reading), which could help prevent heart disease and stroke (7Trusted Source).
Reduces inflammation
Though acute inflammation is an important part of your immune response, chronic inflammation is believed to contribute to conditions like cancer, diabetes, and autoimmune disorders.
Some research suggests that sesame seeds could protect against inflammation.
May protect against cancer
Tahini contains sesamol, a natural compound in sesame seeds that is thought to have anticancer properties.
One test-tube study showed that sesamol blocked the growth and spread of liver cancer cells.
Other research and test tubes suggest that sesamol could fight skin, colon, and cervical cancer cells as well.
How to add tahini to your diet
Tahini is very versatile and can be enjoyed in various ways.
It’s often spread over toast or used as a dip for pita bread.
It can also be mixed with olive oil, lemon juice, Dijon mustard, and spices to create a rich and creamy homemade salad dressing.
Alternatively, try using it to dip your favorite veggies, such as carrots, bell peppers, cucumbers, or celery sticks, for a healthy snack.
Tahini can even bring a unique flavor to baked goods and desserts like banana bread, cookies, or cake to help tone down the sweetness and add a nutty taste.
Potential downsides
Despite the many benefits associated with tahini, there are some downsides to consider.
Tahini is high in omega-6 fatty acids, a type of polyunsaturated fat found primarily in vegetable oils like sunflower, safflower, and corn oils (16Trusted Source).
Though your body needs omega-6 fatty acids, consuming a diet high in omega-6 fatty acids yet low in omega-3s may contribute to chronic inflammation.
Therefore, it’s important to keep your intake of omega-6 foods like tahini in moderation and round out your diet with plenty of foods rich in omega-3 fatty acids, such as fatty fish.
Additionally, some people may be allergic to sesame seeds, which can potentially cause severe side effects like anaphylaxis, an allergic reaction that can impair breathing.
Use the Sesame Paste
Middle Eastern restaurants use tahini by itself as a sauce or mix it with other ingredients to make other sauces and dishes. Often it is garnished with garlic and lemon juice. Hummus, a popular sauce, is made with tahini. Tahini sauce is also used to top Middle Eastern main dishes.
Many other countries use tahini in various forms. Tahini in Turkey is mixed with other ingredients to make a rich breakfast dish called tahin-pekmez. In Iraq, tahini is combined with date syrup to make a wonderful sweet dessert. Halva is made with tahini in Iran. Tahini is used instead of tzatziki for souvlaki in Cyprus. In Greece, tahini is spread on bread sometimes with honey or jam. You can buy jars of tahini with cocoa or honey in the grocery stores of Greece.
I prefer tahini sauce on my strawberries.
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