Nutrition experts say tahini offers fiber, protein, healthy fats, B vitamins and essential minerals, making the sesame seed paste a useful addition to balanced meals.
By yourNEWS Media Newsroom
Tahini, the smooth paste made from ground toasted sesame seeds, is gaining recognition beyond its common role in hummus as nutrition experts point to its dense mix of minerals, healthy fats, fiber and plant-based protein.
Registered nutritionist Sophie Gastman described tahini as a “really simple, nutrient-dense food,” according to the Daily Mail. The sesame-based paste contains several nutrients tied to overall health, including calcium, magnesium, copper, iron, zinc, B vitamins and vitamin E.
Sesame seeds, the foundation of tahini, have been cultivated for more than 5,000 years and are among the oldest known oilseed crops. Experts say the process of grinding the seeds into paste may make some nutrients easier for the body to absorb.
“Because of how they are ground to make tahini, all of those nutrients become much easier for the body to absorb,” Gastman told the Mail.
The minerals in tahini support several basic functions. Calcium and magnesium are important for bone health and blood pressure regulation. Copper, iron and zinc support immune function, oxygen transport and other metabolic processes. Tahini also provides thiamine, niacin, folate and riboflavin, B vitamins involved in energy production, nerve function, digestion and skin health.
The paste also contains vitamin E, an antioxidant that helps protect cells. Its healthy fats include polyunsaturated and monounsaturated fats, which can replace less healthy fats in the diet when eaten in moderation.
Researchers and nutrition experts have also examined tahini for its possible role in cholesterol management. Gastman said tahini contains phytosterols and lignans, natural compounds that may reduce cholesterol absorption in the digestive tract.
“Most of the potential health benefits that we have seen in the research comes from regular intake rather than occasional use,” she said.
Some small clinical trials suggest that eating about 40 grams of tahini each day may lower LDL cholesterol by 9% to 10% over four to eight weeks, though the evidence remains mixed. Sesame seeds also provide fiber, which supports digestive health and may contribute to healthier cholesterol levels.
The lignans found in sesame seeds also act as antioxidants and may add cardiovascular benefits. Still, experts caution that tahini should not be treated as a cure or standalone health solution.
Tahini comes in two main forms: light and dark. Light tahini is made from hulled sesame seeds and tends to have a smoother texture and milder flavor. Dark tahini is made from unhulled seeds, giving it a stronger, more earthy taste.
“Light tahini is made from the hulled sesame seeds, so it’s a bit milder and smoother and the darker ones tend to be a bit more earthy and bitter as they’ve used the entire kernel including the husk,” Gastman told the Mail.
The nutritional differences between the two are generally small, though dark tahini may contain slightly higher levels of some antioxidants and calcium because it includes the seed husk.
Tahini can be used in a wide range of meals. Gastman suggested blending it with lemon juice, garlic and water to make a dressing for roasted vegetables, salads or grain bowls.
“If you make it a bit thicker, you can have it instead of hummus,” she said.
It can also be stirred into yogurt, added to breakfast bowls, mixed with chili oil and rice wine vinegar for a noodle sauce, or used in dips and dressings as an alternative to more processed condiments.
A typical daily serving of one to two tablespoons, or about 15 to 30 grams, contains roughly 90 to 180 calories. Because tahini is calorie-dense, experts recommend moderation, especially for people monitoring fat or calorie intake.
Gastman said tahini is not a miracle food but can add flavor, texture and nutrients to everyday meals. Used regularly and in reasonable portions, the sesame paste can serve as a versatile pantry staple that supports a nutrient-rich diet.
Source: Natural News
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