Tahini is a paste made from roasted and ground sesame seeds.

It is best known as a key ingredient in making hummus, but it is also widely used in many dishes around the world, especially in Mediterranean and Asian cuisines.

Besides its culinary uses, tahini offers several health benefits.

In this article, you will learn more about the health benefits of tahini, as well as how to use and make it at home. Stay tuned with Sumita;

Health Benefits of Tahini

1. Highly Nutritious

Tahini is rich in healthy fats, vitamins, and minerals. In fact, just 1 tablespoon (15 grams) of tahini provides more than 10% of the daily requirement for some nutrients.

One tablespoon (15 grams) of tahini contains the following nutrients:

Calories: 90

Protein: 3 grams

Fat: 8 grams

Carbohydrates: 3 grams

Fiber: 1 gram

Thiamine: 13% of the daily requirement

Vitamin B6: about 11% of the daily requirement

Phosphorus: 11% of the daily requirement

Manganese: 11% of the daily requirement

Tahini is an excellent source of phosphorus and manganese, both of which play a vital role in bone health. It also contains a significant amount of thiamine (vitamin B1) and vitamin B6, which are important for energy production.

Additionally, around 50% of the fat in tahini comes from unsaturated fatty acids. These have anti-inflammatory properties and are linked to a reduced risk of chronic diseases.

2. Rich in Antioxidants

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

Free radicals are unstable compounds that, when present in high levels, can damage tissues and contribute to diseases like type 2 diabetes, heart disease, and certain cancers.

Tahini is rich in a lignan called sesamin, a compound that has shown promising antioxidant potential in some studies. For example, it may lower the risk of cancer and protect the liver from free radical damage.

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

3. May Reduce the Risk of Certain Diseases

Consuming sesame seeds may reduce the risk of certain diseases, such as type 2 diabetes and heart disease.

Eating sesame may also lower risk factors for heart disease, including high cholesterol and triglycerides in the blood.

A study on 50 individuals with knee osteoarthritis found that those who consumed 3 tablespoons (40 grams) of sesame seeds daily significantly reduced their cholesterol levels compared to the placebo group.

Another 6-week study on 41 individuals 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 to the control group.

Additionally, diets rich in unsaturated fats are linked to a reduced risk of type 2 diabetes.

4. May Have Antibacterial Properties

Tahini and sesame seeds may have antibacterial properties due to their strong antioxidants.

In some Central European and Middle Eastern countries, sesame oil is used as a home remedy for diabetic foot ulcers.

In a study on the antibacterial capacity of sesame seed extract, researchers found it effective against 77 samples of drug-resistant bacteria.

Additionally, a study on mice observed that sesame oil helps heal wounds, which researchers attributed to the fats and antioxidants found in sesame oil.

However, more human studies are needed.

5. Contains Anti-Inflammatory Compounds

Some compounds in tahini are highly anti-inflammatory.

While short-term inflammation is a healthy and natural response to injury, chronic inflammation can harm your health.

Animal studies have shown that sesame and other sesame seed antioxidants may reduce inflammation and pain caused by injury, lung disease, and rheumatoid arthritis.

Sesamin has also been studied as a potential treatment for asthma in animals, a condition characterized by airway inflammation.

It's important to remember that most of these studies were conducted on animals and used concentrated sesame antioxidants, not tahini itself.

Tahini contains these powerful antioxidants, but in much smaller amounts. Moreover, more research is needed to fully understand sesame seeds' impact on inflammation in humans.

6. May Strengthen Your Central Nervous System

Tahini contains compounds that may improve brain health and reduce the risk of neurological diseases like dementia.

Test tube studies have shown that components of sesame seeds protect brain and nerve cells from free radical damage.

Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system.

One animal study showed that sesame antioxidants could also prevent the formation of beta-amyloid plaques in the brain, which are characteristic of Alzheimer’s disease.

Furthermore, a study on mice found that sesame seed antioxidants reduce the harmful effects of aluminum toxicity in the brain.

However, these early studies focus on isolated antioxidants from sesame seeds, not whole seeds or tahini. More human studies are needed before drawing conclusions.

7. May Have Anti-Cancer Effects

Sesame seeds are being researched for their potential anti-cancer effects.

Some test tube studies have shown that sesame seed antioxidants promote the death of cancer cells in the colon, lungs, liver, and breasts.

Sesamin and sesamol—two main antioxidants in sesame seeds—have been extensively studied for their anti-cancer potential.

Both may increase cancer cell death and slow tumor growth. Additionally, they are thought to protect your body from free radical damage, potentially lowering cancer risk.

While current test tube and animal research is promising, more human studies are needed.

8. May 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 products from your body.

A study on 46 people with type 2 diabetes found that those who consumed sesame oil for 90 days improved kidney and liver function compared to the control group.

Additionally, a test tube study observed that sesame seed extract protects mouse liver cells from a toxic metal called vanadium.

Another study on rodents found that consuming sesame seeds leads to better liver function, boosting fat burning and reducing fat production in the liver, which in turn lowers the risk of fatty liver disease.

While tahini offers some of these beneficial compounds, it contains lower amounts than those found in sesame seed extracts and oils used in these studies.

Ways to Use Tahini in Your Diet

Tahini can easily be added to your diet.

It is well known as a key ingredient in hummus but is also excellent for preparing pita bread, meats, and vegetables. You can also add it to dips, salad dressings, and baked goods.

How to Make Tahini at Home

Making tahini is simple. You only need the following ingredients:

2 cups (284 grams) of hulled sesame seeds

1-2 tablespoons of mild-tasting oil like avocado or olive oil

Instructions:

Toast the sesame seeds in a large, dry pan over medium heat until they turn golden and fragrant, then remove them from the heat and let them cool.

Grind the sesame seeds in a food processor. Gradually add the oil until the paste reaches your desired consistency.

Recommendations for how long you can store fresh tahini vary, but most websites claim it can be safely stored in the fridge for up to a month. The natural oils in it may separate during storage, but simply stirring the tahini before use can easily fix this.

Raw tahini is also a healthy option. To make it, skip the first step in the recipe. Some research suggests that toasting sesame seeds enhances their nutritional benefits.

Summary

Tahini is a delicious sauce that adds powerful antioxidants, healthy fats, and several vitamins and minerals to your diet.

It has antioxidant and anti-inflammatory properties, and its health benefits may include reducing heart disease risk factors and protecting brain health.

It’s also very easy to make at home with just two ingredients. Overall, tahini is a simple, healthy, and tasty addition to your diet.

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