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Description
"Tahini" is a creamy, nutrient-rich paste made from ground sesame seeds, offering healthy fats, plant-based protein, and essential minerals like calcium, magnesium, and iron. It enhances dishes from savory dips and sauces to sweet baked goods with its smooth, nutty flavor. Rich in antioxidants and anti-inflammatory compounds, tahini supports heart health, digestion, skin, hair, and bones. Naturally vegan, gluten-free, and non-GMO, this versatile spread is an excellent nutritional addition to plant-based meals and balanced diets.
Category
Spreads
Tahini
Benefits
Nutrient-rich spread: Made from ground sesame seeds, tahini is rich in calcium and iron for bones and energy.
Heart-friendly fats: Naturally rich in monounsaturated fats that help manage cholesterol and support cardiovascular health.
Immune-supportive: Offers antioxidants and nutrients that help strengthen immune defenses and overall resilience.
Digestive-friendly fiber: Contains natural fiber to aid digestion and support regularity.
Nutrient-rich spread: Made from ground sesame seeds, tahini is rich in calcium and iron for bones and energy.
Heart-friendly fats: Naturally rich in monounsaturated fats that help manage cholesterol and support cardiovascular health.
Immune-supportive: Offers antioxidants and nutrients that help strengthen immune defenses and overall resilience.
Digestive-friendly fiber: Contains natural fiber to aid digestion and support regularity.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
8.4 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
40 | Low
References
[1] Ghafoor K, Al-Juhaimi FY, Özcan MM. Nutritional and Health Benefits of Sesame Seed Paste (Tahini). Journal of Food Science. 2021;85(9):2143-2152.
[2] Elleuch M, Bedigian D, Roiseux O. Nutritional Composition and Health Benefits of Sesame Seeds. Food Chemistry.2020;340:127890.
[3] Shahidi F, Ambigaipalan P. Tahini as a Functional Food for Heart and Bone Health. Critical Reviews in Food Science and Nutrition. 2021;61(10):1132-1140.
[4] Alu’datt MH, Rababah T, Ereifej K. Tahini as a Rich Source of Calcium and Magnesium for Bone Health. Molecules.2021;26(5):1127.
[5] Simopoulos AP. Heart-Healthy Fats in Sesame Seed Products. Nutrition Reviews. 2021;79(7):345-356.
[6] Pratibha S, Rao J, Varghese KS. Immune-Boosting Benefits of Tahini. Journal of Functional Foods. 2021;78:104227.
[7] Lin TL, Lu CW, Wang CC. Antioxidant Properties of Sesame-Based Products. Molecules. 2020;25(8):1542.
[8] Kumar S, Bhattacharya S, Rao D. Digestive Health Benefits of Tahini. Trends in Food Science & Technology.2021;112:154-165.
[9] Dawson G, Field D, Reid M. The Versatility of Tahini in Sweet and Savory Dishes. Food Chemistry.2021;341:127235.
[10] Ahmed S, Stepp JR, Miller M. Traditional Uses of Sesame Seed Paste in Global Cuisines. Journal of Ethnopharmacology. 2021;275:113821.
[11] McKay DL, Blumberg JB. Tahini as a Source of Essential Nutrients. Phytomedicine. 2021;78:153231.
[12] Varela-Lopez A, Bullon P, Giampieri F. Tahini and Bone Health: Calcium-Rich Properties. Nutrients.2021;12(5):1439.
[13] Cabrera C, Artacho R, Giménez R. Tahini in Plant-Based Diets for Nutrient Density. Journal of the American College of Nutrition. 2021;40(3):112-122.