2 tbsp (32 g) Tahini contains around 210 calories. Tahini is a paste made from ground sesame seeds, which is a staple in various Middle Eastern and Mediterranean cuisines. It is also used as a key ingredient in popular dishes like hummus and baba ganoush. If you are looking to add a nutty flavour to your meals, Tahini is an excellent choice.
Apart from its unique taste, Tahini is also a nutritional powerhouse. It is rich in antioxidants, minerals, and healthy fats which makes it an excellent addition to your diet. The following paragraphs will illustrate the various health benefits of consuming tahini and the ways it can be incorporated into your diet.
In this article, we'll explore some basics of Tahini, its health benefits, and how to incorporate it into your diet. Let's dive in!
Tahini is a rich source of nutrients. It contains healthy fats, dietary fibre, and several vitamins and minerals that can benefit your health. Just 2 tablespoons of tahini contains around 10 grams of protein, 6 grams of carbohydrates, 2 grams of fibre, and 16 grams of fat. It also contains Vitamin B1, B2, B3, B6, magnesium, phosphorus, and iron. Incorporating tahini into your diet can help you meet your daily nutrient requirements. You can use it as a spread, a dip, or a dressing to add flavour and nutrients to your meals. Now that you know about tahini's nutritional value let's explore the various health benefits of consuming tahini.
Calories in Tahini
Tahini is known to be high in calories, so if you are watching your calorie intake, it's important to consume it in moderation. Two tablespoons of tahini contain around 210 calories, so it's important to keep this in mind when adding it to your diet. That being said, it is a healthy source of calories due to its high nutritional content. Its calorie density makes it a great choice for individuals who are looking to gain weight or add muscle mass. Its high fat count can also help you feel full for longer periods. Now, let's explore some of the significant health benefits of consuming tahini.
Health Benefits of Tahini
Tahini contains several essential vitamins, minerals, and healthy fats that can benefit your overall health. The following are some of the significant health benefits of consuming tahini. 1. Rich in Minerals: Tahini is a good source of several important minerals like phosphorus, magnesium, copper, and iron that can help maintain healthy bones and a strong immune system. 2. A Good Source of Protein: Tahini is a great plant-based protein source, making it an excellent addition to vegetarian and vegan diets. It's also a complete protein as it contains all the essential amino acids that your body requires.
Rich in Minerals
One of the significant benefits of consuming tahini is its high mineral content. As mentioned above, tahini is a rich source of several minerals like copper, magnesium, and phosphorus. These minerals are essential for healthy bones, proper muscle function, and maintaining a healthy immune system. Tahini is also rich in calcium, an essential mineral that is required for healthy bones and teeth. 2 tablespoons of tahini contain around 130 milligrams of calcium, which is around 15% of the recommended daily intake. Incorporating tahini into your diet can help you meet your daily nutrient requirements and boost your overall health.
A Good Source of Protein
Tahini is an excellent plant-based protein source, making it an ideal addition to vegan and vegetarian diets. Protein is essential for building and repairing tissues, and it also helps maintain healthy muscles, bones, and skin. Tahini contains all 9 essential amino acids, making it a complete protein. Two tablespoons of tahini contain around 10 grams of protein, which is around 22% of the recommended daily intake. Including tahini in your diet can help you meet your daily protein requirements and provide you with long-lasting energy.
Tahini contains healthy fats that can promote heart health. It is rich in monounsaturated and polyunsaturated fats, which are good for your heart. These fats can help reduce bad cholesterol levels, improve good cholesterol levels, and lower your risk of heart disease. Tahini also contains phytosterols, which can help lower cholesterol levels in your blood. Consuming tahini regularly along with a healthy diet can promote heart health and lower the risk of cardiovascular disease.
Helps with Digestion
Tahini is rich in dietary fibre, which helps keep your digestive system healthy. The fibre in tahini helps promote regular bowel movements and prevents constipation. It also promotes the growth of healthy gut bacteria, which improves overall digestion and strengthens the immune system. Including tahini in your diet can help you maintain a healthy digestive system and prevent digestive problems like constipation.
Versatile Ingredient
Apart from its nutritional and health benefits, tahini is also a versatile ingredient that can be used in various recipes. It can be used as a spread, as a dip, or as a dressing. Here are some recipes that you can try with tahini. 1. Hummus: Hummus is made with chickpeas, tahini, garlic, and lemon juice. It's a delicious dip that can be served with vegetables or crackers. 2. Baba ganoush: Baba ganoush is a dip made with roasted eggplant, tahini, garlic, and lemon juice. It's a healthy dip that's perfect for snacking.
Possible Side Effects
Tahini is generally safe for consumption for most people. However, in rare cases, it may cause an allergic reaction in individuals who are allergic to sesame seeds. Additionally, consuming too much tahini can lead to an increase in calorie intake, which may lead to weight gain if you are not watching your calorie intake. If you experience any adverse reactions after consuming tahini, you should stop consuming it and consult a doctor.
Ways to Use Tahini
Tahini is a versatile ingredient that can be used in various recipes. Here are some ways that you can use tahini in your cooking. 1. Use it as a spread: Tahini can be used as a spread on sandwiches or toast. Combine it with honey or jam to add some sweetness to it. 2. Make a salad dressing: Tahini can be used as a base for a delicious and healthy salad dressing. Combine it with lemon juice, garlic, and a pinch of salt for a flavourful dressing.
Tahini is a nutritional powerhouse that can help you meet your daily nutrient requirements and boost your overall health.
FAQ about Tahini
1. What is tahini?
Tahini is a paste made from ground sesame seeds. It is a common ingredient in Middle Eastern cuisine and is used in dishes such as hummus, baba ganoush, and halva.
2. Is tahini good for you?
Yes, tahini is a nutritious food. It is a good source of protein, healthy fats, and minerals such as phosphorus, manganese, and copper. Tahini is also rich in antioxidants and has been linked to improved heart health and lower cholesterol levels.
3. Can tahini be used in baking?
Yes, tahini is a versatile ingredient and can be used in baking. It is often used as a replacement for butter or oil and can give baked goods a nutty, earthy flavor. Tahini cookies and cakes are popular in Middle Eastern cuisine.
4. How should tahini be stored?
Tahini should be stored in a cool, dry place and refrigerated after opening. It is important to stir the tahini well before using as the oil can separate from the paste during storage.
5. Is tahini safe for people with nut allergies?
Tahini is made from sesame seeds, which are not nuts but are often considered an allergen. People with sesame seed allergies should avoid tahini and products that contain it.