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Tahini is a paste like a peanut butter made from ground sesame seeds. It is also called sesame paste or sesame butter. There are two types of Tahini either made from unhulled or hulled sesame seeds. Tahini made from unhulled sesame seeds is more nutrient-rich and bitter than tahini made from hulled seeds. Tahini can also be eaten raw or roasted. Raw tahini is sufficiently higher in nutrient content than the roasted tahini as well. Middle Eastern recipes found on rawfoodmagazine.com, incorporate tahini adding flavour and texture to their food. This paste comprises of healthy macronutrients and a variety of healthy vitamins and minerals.
Calories
Tahini is mainly served as part of a recipe or on its own. On average, one tablespoon of tahini adds 89 calories to the recipe. However, some recipes may contain higher calorie content of tahini than others. For instance a Meditteranean hummus containing tahini, contains 25 calories per serving while an eggplant-tahini dish, contains 40 calories per serving.
Fats and Fatty Acids
Tahini contains both saturated and unsaturated fats. One serving of tahini contains 7.9 grams of fat of which 1.1 grams is saturated fat and 6.8grams is unsaturated. It is a great source of healthy fatty acids containing 60.1 mg of omega-3 fatty acids and 3.421 mg of omega-6 fatty acids. These fatty acids are crucial for the brain and heart. However, the body does not manufacture them hence sourcing them from a given diet such as a tahini diet is recommended.
Carbohydrates and Protein
Nutritionists recommend a daily consumption of 225 to 325 g of carbohydrates and 50 to 175 g of protein, to ensure that the body is supplied with the necessary energy. A serving of tahini, which contains 3.2 g of carbohydrates and 2.6 g of protein, may not be sufficient in contributing to these daily needs. Tahini may, however, be incorporated into the diet to supplement the provision of carbohydrates and proteins.
Thiamin
Tahini is a great boost for thiamine or vitamin B1 intake that is a great influence on the nervous system, muscles and digestion. One serving of tahini provides 16 percent of the daily-recommended intake of vitamin B1 for the body.
Copper
Nutritionists recommend small amounts of copper in the diet each day. The copper mineral helps to keep the bones and blood vessels healthy. Copper also aids in ensuring the production of red blood cells that influence the amount of energy necessary for the daily body functions and activities. Tahini is highly recommended by nutritionists as it contains sufficient amounts necessary for the daily intake quantities for the body.
Phosphorus
Nutritionists also recommend phosphorous as another great nutrient for the body. Phosphorous is necessary as it strengthens the body and teeth. It also facilitates the removal of waste products from the kidney. One serving of tahini contains 12 percent of the daily phosphorous requirement. Tahini is highly recommended especially when on a diet that requires the intake of antacids and diuretics that deprive the body of phosphorous.
