Full vs. Regular Tahini: Which is Better for Your Plate?
Translated & summarized from Maariv by baba
Dr. Maya Rozman clarifies that while full tahini contains compounds that can inhibit mineral absorption, it remains a nutritious choice for most people. Tahini is calorie-dense, with a tablespoon containing around 90 calories, and should be consumed in moderation. It can be used in a wide variety of sweet and savory dishes, and in baking.
The story in 5 lines · by baba
- Full tahini contains phytic acid and oxalates that can hinder mineral absorption, according to Dr. Maya Rozman.
- Dr. Maya Rozman recommends full tahini, stating its benefits outweigh potential absorption inhibitors for most people.
- Tahini is calorie-dense, with a generous tablespoon containing up to 300 calories.
- Tahini can be incorporated into numerous sweet and savory dishes and baked goods.
- Tahini salad has fewer calories than raw tahini due to the addition of water and lemon.
Dr. Maya Rozman explains the nutritional differences between full tahini (made from whole sesame seeds with skins) and regular tahini (made from peeled sesame seeds). While whole tahini is richer in nutrients like calcium, its skins contain phytic acid and oxalates, which can inhibit the absorption of minerals such as iron, zinc, and calcium. Despite this, Dr. Rozman favors full tahini, noting that these inhibitors are only a small part of its nutritional value and their impact depends on the overall diet. For most healthy individuals with a varied diet, there's no reason to avoid full tahini.
Tahini is a calorie-dense food, with 100 grams containing approximately 600 calories. A generous tablespoon can contain up to 300 calories, while a flat tablespoon holds about 90 calories. Dr. Rozman advises measuring tahini, especially when dieting, as it's easy to consume hundreds of extra calories unintentionally. She also distinguishes between raw tahini and tahini salad, which has fewer calories due to added water and lemon.
Tahini is versatile and can be incorporated into both sweet and savory dishes. It can be made into a salad with lemon and garlic, added to smoothies for enrichment, used in sweet spreads with cocoa or date syrup, or even in homemade halva. Dr. Rozman also uses tahini in baking, such as in protein breads, cakes, and cookies, where it adds flavor, moisture, and fat, sometimes replacing part of the oil or butter.
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