ilinda - SURVIVAL HEALTH > Alternative Medicine - Herbs, Foods and Methods

Tahini and nut butters like almond, cashew

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1. Put it on toast.
This is the most obvious one, but you might have never thought that tahini makes as delicious a toast topping as any of its counterparts.   [add sliced fruit like apples]

2. Add it to smoothies.

3. Blend into soups.

4. Try it at snack time.
Apples and peanut butter are a classic snack, but trust me… using tahini is a serious elevation.

Sweet apples complement the tahini perfectly, but it also makes a surprisingly delicious dip for carrots...

5. Roll it up.
Just like peanut butter and almond butter, tahini makes the perfect glue to hold together your favourite power ball (or bar recipe).

Yowbarb Note: This article mentions tahini high in calories, so it could be a really good backpack bug out item. Although I prefer to get it in glass jars, for backpacking or traveling lighter cans would be good. You can find it in most supermarkets in small easy to open cans. Jewish or middle eastern foods sections.

What are the health benefits of tahini?
Last updated   Fri 23 February 2018 By Megan Ware RDN LD   Reviewed by Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT
Nutrition Benefits Diet Risks
Tahini is a butter made from hulled, ground, and toasted sesame seeds. It is commonly used in North African, Greek, Iranian, Turkish, and Middle Eastern cuisine.
It is a major ingredient in hummus and baba ghanoush, a dip similar to hummus, made with eggplant rather than chickpeas.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

It provides a nutritional breakdown of tahini and an in-depth look at its possible health benefits, how to incorporate more tahini into your diet, and any potential health risks of consuming tahini.

Fast facts about tahini
Tahini is a paste or butter made from ground sesame seeds.
It is a key ingredient in hummus and in baba ghanoush, an aubergine dip.
It provides good amounts of protein and various minerals.
Tahini is also high in calories, and it should be eaten in moderation.


According to the United States Department of Agriculture (USDA) National Nutrient Database, a 2-tablespoon (tbsp) serving of tahini made from roasted sesame seeds and weighing 30 grams (g) contains:

178 calories
16.13 g of fat
6.36 g of carbohydrates
2.8 g of fiber
0.15 g of sugar
5.1 g of protein
That same 2-tbsp serving provides:

8 percent of magnesium
22 percent of phosphorus
14 percent of iron
12 percent of calcium
Tahini seems to contain large amounts of fat. However, only 2 of the 16 g found in a 2-tbsp serving are saturated. The rest are mono- and poly-unsaturated fats, known to be beneficial to the heart and overall health.

Sesame seeds also contain more phytosterols than all other nuts and seeds. These are important for their cholesterol-lowering and cancer-blocking effects.

There are many other nutrients in sesame seeds, but it is difficult for the body to absorb them due to their hard outer layer, or hull. Consuming sesame seeds in the paste form of tahini allows the body to absorb the nutrients they provide more efficiently.

Tahini boasts a range of health benefits to enrich any meal.
See the next post:

Post, continued:

Tahini boasts a range of health benefits to enrich any meal.

Heart health
sesame seeds
Sesame seeds contain nutrients that may have a range of health benefits.
Being made from sesame seeds means that tahini can provide some of the benefits of sesamin and sesamol.

These are lignans, antioxidant nutrients that can help support the immune system and balance hormone levels.

One 2014 study showed that they may also have a positive impact on cholesterol levels and oxidative stress in patients with osteoarthritis.

As seen above, tahini is high in monounsaturated and polyunsaturated fats. Studies have shown that consuming these types of fats can lower harmful cholesterol levels as well as lower the risk of heart disease and stroke.

The calcium and magnesium in tahini may also work to decrease blood pressure naturally.

Cancer prevention
Lignans have a similar structure to estrogen. The sesamin and sesamol lignans in tahini can bind to estrogen receptors, which may protect against hormone-related cancers.

If you have a history of cancer it is important to talk to your doctor about adding supplements to your diet.

A study published in the International Journal of Rheumatic Diseases saw patients with knee osteoarthritis given either glucosamine plus Tylenol twice a day, a standard treatment for osteoarthritis, or 40 g per day of powdered sesame seeds, comparable to 2 tablespoons of tahini.

The group consuming sesame scored higher on measures to test the inhibitions associated with knee osteoarthritis, reported less pain, and did not experience the side effects associated with Tylenol.

Bone health
The high magnesium content in tahini is beneficial for maintaining healthy bones. Adequate magnesium intakes are associated with a greater bone density and have been effective in decreasing the risk of osteoporosis in postmenopausal women.

One review of existing studies showed that magnesium might boost bone mineral density in the neck and hip.

Tahini is a major component of classic hummus, a popular dip based on chickpeas. Anytime you add traditional hummus to a meal, you are eating tahini and gaining benefits from its sesame seed content

[Read more ]

One thing in the article:  A large proportion of people with tree nut allergies are also likely to be allergic to sesame seeds.

Yowbarb Note: But if that's not you, enjoy!

Wow, Barb, thanks for posting all the really helpful info. on sesame tahini.  Like you, I love it. 

That is especially interesting about how the powdered sesame seeds fared better than the Tylenol, in treating the pain of arthritis!


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