The Pros and Cons of Tahini: Which Type Should You Choose?

Tahini is one of the most popular spreads in the kitchen, and many of us love it. It fits well with spicy and salty dishes, as well as sweet ones, including cakes.

Tahini contains minerals such as calcium, iron, magnesium, and zinc. These are essential for muscle and bone health and boosting the immune system. The fat in tahini is of high quality, improving nerve function and mood by producing serotonin.

A tablespoon of raw tahini has about 200 calories. It's a concentrated food that requires good digestion. Therefore, tahini should always be diluted with water, and adding lemon is advisable to ease digestion and promote better absorption.

Tahini contains vitamin E, a powerful antioxidant that helps protect the skin. In cases of mouth sores, applying the oil that separates from tahini can provide relief and aid healing.

On the downside, tahini contains omega-6, a fatty acid that can increase inflammation in the body. Sesame is also allergenic. Many people are sensitive or allergic to sesame and tahini without realizing it, not linking skin issues, itching, or digestive problems to tahini consumption.

Whole tahini - Sesame shells contain oxalic acid, which inhibits calcium and mineral absorption. This acid is broken down when sesame is soaked, and even more so through sprouting. Therefore, it's preferable to consume tahini from non-whole sesame. It contains fewer minerals but no oxalic acid, allowing for better absorption compared to whole tahini. The preference is for sprouted whole sesame tahini, ideally in a glass jar, or regular tahini, without the shells, which will absorb better.

Halva is considered a healthy snack, but unfortunately, it's made from tahini with a large addition of sugar or artificial sweeteners and hydrogenated vegetable fat - margarine.

Pre-made tahini salads contain large amounts of refined vegetable fat and preservatives. Therefore, it's recommended to prepare tahini simply at home.

Tahini is healthy when consumed in the right amount. The recommended amount of tahini per person is up to two tablespoons diluted with water and lemon per day to ease digestion and ensure good absorption. It's not advisable to eat tahini in its raw form.