2021-11-26 12:53:04


Tahini is a paste made from toasted, ground sesame seeds. It has a light, nutty flavor.
It’s best known as an ingredient in hummus but widely used in many dishes around the world, particularly in Mediterranean and Asian cuisine.
Aside from its culinary uses, tahini offers several health benefits.
Here are 6 health benefits of tahini.

1. Highly nutritious

Tahini is full of healthy fats, vitamins, and minerals. In fact, just 1 tablespoon (15 grams) provides more than 10% of the Daily Value (DV) for some nutrients.

One tablespoon (15 grams) of tahini contains the following:
Calories: 90 calories
Protein: 3 grams
Fat: 8 grams
Carbs: 3 grams
Fiber: 1 gram
Thiamine: 13% of the DV
Vitamin B6: 11% of the DV
Phosphorus: 11% of the DV
Manganese: 11% of the DV
Tahini is a great source of phosphorus and manganese, both of which play vital roles in bone health. It’s also high in thiamine (vitamin B1) and vitamin B6, which are important for energy production.

Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. These have anti-inflammatory properties and have been linked to a decreased risk of chronic disease.

2. Rich in antioxidants

Tahini contains antioxidants called lignans, which help prevent free radical damage in your body and may reduce your risk of disease.

Free radicals are unstable compounds. When present in high levels in your body, they can damage tissues and contribute to the development of diseases, such as type 2 diabetes, heart disease, and some cancers.

Tahini is particularly high in the lignan sesamin, a compound that has shown promising antioxidant potential in some test-tube and animal studies. For example, it may decrease your risk of cancer and protect your liver from free radical damage.

However, more research in humans is needed to fully understand these effects.

3. May decrease your risk of certain diseases

Consuming sesame seeds may decrease your risk of certain conditions, such as type 2 diabetes and heart disease. Doing so may also lower your risk factors for heart disease, including high cholesterol and triglyceride levels.

One study in 50 people with knee osteoarthritis found that those who consumed 3 tablespoons (40 grams) of sesame seeds daily had significantly reduced cholesterol levels, compared with a placebo group.
Another 6-week study in 41 people with type 2 diabetes found that those who replaced part of their breakfast with 2 tablespoons (28 grams) of tahini had significantly lower triglyceride levels, compared with a control group.

In addition, diets rich in monounsaturated fats have been linked to a decreased risk of developing type 2 diabetes.

4. Easy to add to your diet

Tahini is easy to add to your diet. You can purchase it online and at most grocery stores.
It’s well known as an ingredient in hummus, but it also makes an excellent stand-alone spread or dip for pita bread, meat, and vegetables. You can also add it to dips, salad dressings, and baked goods.

5. May offer anticancer effects

Sesame seeds are also being researched for their potential anticancer effects.
Some test-tube studies have shown that sesame seed antioxidants promote the death of colon, lung, liver, and breast cancer cells.
Sesamin and sesamol — the two major antioxidants in sesame seeds — have been studied extensively for their anticancer potential.
They both may promote the death of cancer cells and slow the rate of tumor growth. In addition, they are thought to protect your body from free radical damage, which may decrease your risk of cancer.
Although the existing test-tube and animal research is promising, more studies in humans are needed.

6. Helps protect liver and kidney function

Tahini contains compounds that may help protect your liver and kidneys from damage. These organs are responsible for removing toxins and waste from your body.

One study in 46 people with type 2 diabetes found that those who consumed sesame oil for 90 days had improved kidney and liver function, compared with a control group.

In addition, a test-tube study observed that sesame seed extract protected rat liver cells from a toxic metal called vanadium.
What’s more, a rodent study found that sesame seed consumption promoted better liver function. It increased fat burning and decreased fat production in the liver, thereby potentially decreasing the risk of fatty liver disease.
While tahini provides some of these beneficial compounds, it contains smaller amounts than those found in the sesame seed extracts and oils used in these studies.
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