Is Tahini Good for You?
Dr. Eric Berg
08/26/2024
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Healthy Keto Acceptable Foods List
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Tahini is a popular condiment primarily used in Middle Eastern and Asian cuisine. But is tahini good for you?
Yes, tahini is a nutrient-dense sesame seed butter rich in unsaturated fats, vitamins, minerals, and antioxidants that support general health and help reduce oxidative stress and free radical damage.
Discover the benefits of tahini and learn how to incorporate this health-promoting food into your diet.
What is tahini?
Tahini, a smooth, oily seed paste made from ground sesame seeds, has been consumed for millennia in North Africa, Asia, and the Middle East. Its texture is similar to peanut butter, though it’s typically thinner and more spreadable.
Tahini has a slightly bitter, mild, and nutty taste and is traditionally used in hummus, as a condiment, and in baba ghanoush, a roasted eggplant dish.
Watch the video below to learn more about the health benefits of tahini.
Whats So Good About Tahini Butter?
Is tahini good for you?
Tahini has an impressive nutritional profile. It contains dozens of beneficial nutrients, including essential vitamins, minerals, phytonutrients, and powerful antioxidants, which support overall health and well-being.
According to data from the U.S. Department of Agriculture (USDA), a typical serving size of one tablespoon of tahini contains:
90 calories
2.5 grams protein
8 grams fat
3.2 grams carbohydrates
1.4 grams fiber
1.8 grams net carbs
Tahini is a rich source of polyunsaturated fats, which are naturally found in nuts, seeds, oily fish, and eggs. These unsaturated fats have health-promoting properties and have been linked to healthy cholesterol levels and enhanced cognitive function.
Regularly eating tahini also offers essential vitamins and minerals needed to promote bone, heart, immune, and skin health.
Tahini is a rich source of various nutrients, including:
Vitamin A
Vitamin B1
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B9
Vitamin B12
Vitamin E
Calcium
Phosphorus
Potassium
Magnesium
Iron
Copper
Zinc
Choline
5 benefits of tahini
Fresh tahini is not only delicious and nutrient-rich, but sesame seed consumption has been linked to numerous health benefits for the body's musculoskeletal, cardiovascular, and detoxification systems.
Here are five incredible benefits of tahini.
1. Supports heart health
Sesame seeds may improve cardiovascular health by reducing risk factors for heart disease, including high blood pressure and elevated low-density lipoprotein (LDL) cholesterol, widely known as bad cholesterol.
This is likely due to the high concentrations of polyunsaturated fat, dietary fiber, and phytosterols found in whole sesame seeds.
A study published in Nutrition Research found, "In patients with hypercholesterolemia that were supplemented with sesame for four weeks, mean serum total cholesterol and LDL cholesterol concentrations decreased significantly by 6.4% and 9.5%, respectively.”
2. Rich in antioxidants
Tahini is an excellent source of polyphenols. These naturally occurring plant compounds have potent antioxidant effects that help protect against free radical damage.
Free radicals are unstable molecules that can damage cellular structures and DNA, which increases the risk of diabetes, cancer, cardiovascular disease, and neurodegenerative diseases.
Sesamol, a lignan found in sesame seeds and oil, has been linked to improved heart health, reduced cancer risk, and hepatoprotective effects, meaning it has the potential to protect from liver damage.
3. Promotes bone health
Tahini is a rich source of calcium, phosphorus, copper, and manganese, all of which contribute to optimal bone mineral density.
A study published in Food & Function found that sesame seed intake may improve bone-related problems in postmenopausal women, including arthritis and osteoporosis linked to weak and brittle bones.
The researchers also discovered that consuming sesame seeds helped balance estrogen levels, which tend to decrease during menopause and can lead to a loss of bone density and strength.
4. Anti-inflammatory effects
Chronic inflammation can contribute to many diseases, including inflammatory bowel disease (IBS), arthritis, cardiovascular disease, and asthma.
A study published in Experimental and Therapeutic Medicine found that sesamin, a lignan in sesame seeds, reduced airway inflammation in asthmatic animals by decreasing nuclear factor-kappa B, a protein group that controls inflammatory responses.
5. Helps protect the liver and kidneys
Sesame oil demonstrates hepatoprotective and renoprotective capabilities by enhancing the production of crucial antioxidant enzymes. This may help protect the liver and kidneys from cellular damage caused by free radicals.
A study published in the Journal of the American College of Nutrition found that liver and kidney biomarkers improved after 90 days of white sesame seed oil supplementation.
Tahini also contains methionine, an essential amino acid that assists tissue repair, muscle building, and digestion and helps the body protect against oxidative stress.
“Tahini butter is one of the highest sources of methionine,” explains Dr. Berg. “Methionine can help prevent gray hair, is needed to form new blood vessels, and can decrease the risk of copper poisoning.”
How to enjoy tahini
Tahini is a staple in Middle Eastern and Mediterranean cuisine and a versatile seed butter that can be used in various dishes. It’s a key ingredient in vegetable dips, baked goods, soups, and creamy sauces.
Tahini butter can also be drizzled on meat, spread on sandwiches, or used in marinades for a natural nutty flavor.
Salad dressing is another popular use for tahini, which is commonly mixed with lemon juice, seasonings, vinegar, and olive oil.
Keto-friendly recipes with tahini
Are you looking for low-carb tahini dishes? Look no further than these keto-friendly recipes.
This Keto Tahini Dip is ready to eat in five minutes and made with seven simple ingredients, including tahini, yogurt, lemon, garlic, and cumin. Pair it with your favorite vegetables or keto-approved chips for a satisfying, savory crunch.
This Keto Roasted Jalapeño Hummus recipe uses olive oil, jalapeños, garlic, and cauliflower instead of chickpeas to create a spicy, low-carb twist on traditional hummus.
You can use this homemade hummus as a filling for this delicious Vegan Hummus Sandwich made with keto-friendly bread.
This light Keto Tahini Cauliflower Salad offers a boost of vegetables with cauliflower, sun-dried tomatoes, and red onion and is tossed in a creamy garlic lemon tahini dressing.
Key takeaways
Is tahini good for you? Yes, tahini is a nutrient-dense, smooth paste made from ground sesame seeds. It’s popular in Asian, African, and Middle Eastern cuisines and is typically used in hummus, salad dressings, and baked goods.
Tahini is a rich source of vitamins, minerals, and antioxidants that have been shown to support bone, heart, liver, and kidney health. It may also reduce the risk of heart disease and liver damage by helping to reduce inflammation and protecting against free radical damage.
FAQ
1. Is tahini good for you?
Yes, tahini is a rich source of vitamins and minerals, including vitamins B1, B6, and E, calcium, magnesium, iron, and zinc. It’s also high in antioxidants and heart-healthy unsaturated fats, which help lower inflammation and enhance cognitive functions.
2. Is tahini keto-friendly?
Yes, tahini is keto-friendly because it’s low in carbs, high in healthy fats, and rich in nutrients such as copper, calcium, magnesium, phosphorus, and selenium. One tablespoon of tahini contains approximately 1.8 grams of net carbohydrates.
3. Is it healthy to eat tahini every day?
Yes, you can eat tahini every day. It’s high in fiber, healthy fats, protein, vitamins, and minerals to support overall health. However, eating tahini in moderation is recommended, as it’s also high in calories, which may slow weight loss.
4. Is tahini more healthy than peanut butter?
Tahini contains fewer carbohydrates and less sugar than peanut butter, making it a better choice for a low-carb or ketogenic diet. Additionally, peanut butter often contains aflatoxins from mold, which can suppress the immune system and damage the liver.
5. Is tahini a good or bad fat?
Tahini is high in monounsaturated and polyunsaturated fats, which are healthy fats that support balanced cholesterol levels, help improve blood sugar regulation, and may reduce the risk of neurodegenerative diseases.
Sources
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