Tahini Nutrition & Benefits: Is Tahini Good For You?

tahini sauce

Tahini is great for any recipe out there, as it offers a load of flavor, nuttiness and nutrition to them.

Best of all, tahini is very healthy – low in calories, high in fiber and protein and loaded with essential minerals and vitamins.

What’s the nutrition makeup of one tablespoon of tahini?

Tahini’s Nutrition Facts (1 tablespoon)

  • Calories 89
  • Carbs 3g
  • Fat 8g
  • Fiber 2g
  • Protein 3g
  • Calcium 5% DV
  • Copper 27% DV
  • Iron 6% DV
  • Manganese 11% DV
  • Phosphorus 9% DV
  • Selenium 9% DV
  • Thiamine 13% DV
  • Vitamin B6 11% DV
  • Zinc 6% DV

3 Primary Benefits Tahini Has On The Body

It’s loaded with vitamins, minerals and nutrients the body needs to function, something you may not have even considered. 

So, how healthy is tahini for you? What benefits does it have to offer the body?

  • Tahini Benefit #1: High Levels Of Antioxidants

Antioxidants can protect from damage free radicals can cause to healthy cells.

What are free radicals? They are unstable, reactive compounds the body produces naturally and come from pollutants like UV light and household chemicals.

Free radicals can leave a trail of damage in their wake, which is why you need to increase your level of antioxidants to protect your cells. 

For tahini, sesamin is the primary antioxidant, and it can help protect against inflammation that can cause arthritis and asthma. In the grand scheme of things, it can help you look younger and protect you from cancer.

  • Tahini Benefit #2: Lowers Chances Of Disease

Tahini has also been shown to help lower your chances of developing heart disease or type 2 diabetes.

Regular consumption of sesame seeds can lower both your triglyceride and cholesterol levels due to their high levels of polyunsaturated and monounsaturated fats.

Tahini can also lower your blood pressure levels, thanks to its magnesium and calcium properties.

And these two minerals are also helpful in maintaining healthy bones, lowering your chances of developing osteoporosis.

  • Tahini Benefit #3: Good For Your Kidneys and Liver

When it comes to the body’s filtration system, tahini is one of the best to help it.

Why is that?

Since tahini is filled with good fats, it can increase the fat metabolization process and lower the fat amount in the liver. This can lower your chances of developing fatty liver disease.

According to various studies, it offers kidneys protection from heavy metals.

Additional studies are needed to make this an official claim that sesame seeds can help, but the aspects that make up sesame seeds do appear to help the body’s organs.

6 Commonly Asked Questions People Have About Tahini

Is Tahini Vegan?

Tahini is vegan, but you must make sure that the brand you purchase is reputable and claims to be vegan.

Many vegans eat hummus, making it a big staple in the community. The carb-to-protein ratio is even, providing individuals with healthy fats that fish cannot provide.

Tahini contains iron and zinc, making it an excellent supplement for vegans and those following the vegan diet.

Is Tahini Keto?

Tahini has a high-fat, low-carb concentration, making it keto-friendly.

Tahini, compared with other nut or seed butters, has the highest oil concentration.

As such, it makes for an excellent Tahini sauce for keto recipes. It won’t overpower the flavor but gives you plenty of good fat for many favorite keto recipes available.

Is Tahini Gluten-Free?

Tahini is naturally gluten-free. However, manufacturers may include additives that use gluten to thicken its consistency.

Make sure to read labels before assuming a Tahini-used product is gluten-free.

If you’re not 100% sure something is gluten-free, consider making the Tahini yourself.

Does Tahini Contain Carbs?

It would be nice if everything you ate didn’t have carbs, and tahini is no different. Tahini does contain carbs, but it’s got roughly the same amount of carbs as it contains proteins, making it a great food choice regardless of your dieting needs.

Is Tahini Helpful With Weight Loss?

One of the many significant aspects of tahini, which makes it ideal for people looking to lose weight, is its copious amount of omega-6 fatty acids.

For example, it contains polyunsaturated fats (safflower or sunflower oil do too) that can help reduce belly fat. However, you also need to consume plenty of omega-3 to counteract the high omega-6 consumption to decrease any chance of severe inflammation.

Tahini contains little omega-3, so you’ll need to find an omega-3 supplement or consume more walnuts, flaxseed and chia seeds. 

Can Eating Tahini Daily Be Unhealthy For You?

Moderate daily amounts of tahini can be healthy. However, you don’t have to consume huge spoonfuls every day because of the high-fat content.

One tablespoon of tahini has eight grams of fat content. The best way to use tahini is in marinades and sauces.

You can drizzle a minute amount of it in a dish. By eating a moderate amount, you can reap its health benefits. Any more than minute amounts, then it can be unhealthy for you.

Tahini Is A Win For Everyone!

As you see, tahini has enormous benefits even to those mildly concerned about their health.

Still, you can partake in the ol’ so goodness tahini can bring to dishes with the proper measurements.

Whether you’re watching your carb intake or looking for a healthier sweet alternative, tahini is sure to satisfy the taste buds.

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