Similar to nut butters, spreads made from seeds including Tahini are very nutritious and provides numerous health benefits. Tahini is made from sesame seeds. It is prepared by roasting sesame seeds and by using a food processor, with the addition of oil; it is transformed into a creamy paste. Tahini is high in protein, fibre, healthy fat (depending on the oil used), iron, and calcium.
Some of the benefits of Tahini include:
Reduce the Risk of Cancer:
Sesame seeds contain lignans, which are known to have anti-cancer, anti-inflammatory, and antioxidant properties. These lignans may prevent rapid growth of cancer cells. Sesame seeds also contain bioactive compounds that can enhance the immune response and decrease the risk of certain cancers.
Relieve Arthritic Pain:
Studies found that eating 40g of sesame a day helped to reduce pain in knee osteoarthritis.
Promote Bone Health:
Tahini is a good source of magnesium which may help improve magnesium levels in the body and enhance bone health.
How to incorporate tahini into your diet:
1) Use tahini as the main ingredient in hummus
2) Use it as a salad dressing or dip
3) Add it to baked goods
What are some side effects of eating tahini?
Allergies:
If you have an allergy to sesame then you should avoid tahini
Indigestion:
Eating too much at one time may cause indigestion due to the high protein and fat content. Start off by eating a small amount to ensure your body responds well.
High Caloric Food:
One tablespoon of tahini contains about 90 calories. Tahini needs to be enjoyed in moderation to get the benefits but not the weight gain.
How much should you eat?
Aim for one tablespoon (15 grams) of tahini a day.
