Peanut butter and tahini are pretty similar nutritionally. They are both high in healthy fats and have scant amount of sugar. Peanut butter has just a little more protein. Both are naturally gluten-free.
Tahini and peanut butter can be substituted for one another in some situations, but not all. Substituting tahini and peanut butter for one another in recipes such as dips, sauces, or dressings is not recommended.
Tahini with unhulled sesame seed contains more phytonutrients than peanut butter, and, for many people, is easier to digest than almond butter. Tahini is also a versatile ingredient because it's flavor is more neutral than most nut butters.
Tahini resembles natural peanut butter in appearance, but it's not inherently sweet like nut butters. It has the earthy, nutty flavor of sesame seeds but with a tinge of bitterness (although if it tastes unpleasant or astringent, it's past its prime).
It acts as an antioxidant and helps lower inflammation in the body. Studies show sesamol, a natural chemical found in sesame seeds and sesame oil, has antioxidant, anti-inflammatory, and anti-aging benefits. Other studies say it also has strong anti-cancer effects.
It's full of healthy fats and omega 3's that lower cholesterol and fight inflammation. It's also a great source of protein, B vitamins, and vitamin E. Eating tahini can prevent iron deficiency, which leads to fatigue and low blood cell count. It's also full of copper, zinc, and selenium.
The cold will cause the tahini to thicken and then you'd need to let it come to room temperature to return it to its proper consistency, or put it in hot water to warm it up, which could run the risk of adding water to the tahini and reducing its shelf life.
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.
So, how much tahini can you eat daily? Holly Klamer, MS, RDN, says, “You should take only one tablespoon of tahini which is equal to 15 grams. It is full of minerals and vitamins, and helps in providing enough nutrients to our body.”
Tahini is made from ground up hulled sesame seeds. At 89 calories and 8 grams of fat per tablespoon, it's a calorically-dense food. Tahini drives up the fat and calorie content of hummus, but most of its fat content (roughly 7 of the 8 grams) is of the unsaturated variety.
Do you need to refrigerate tahini? We recommend storing your tahini in a cool and dry area, away from heat and moisture. Ideally, a pantry a cabinet would be ideal. Like peanut butter, you can also store tahini in the refrigerator if you like it thicker.
Because it's made with sesame seeds, which, of course, come from a plant and not an animal, tahini is vegan. It's as simple as that. That said, there are sometimes other ingredients, like oil and salt, added to the store-bought versions.
Tahini is rich in polyunsaturated fats and bioactive plant compounds called lignans that have been shown to improve insulin secretion. In human studies, sesame consumption has been linked to improved serum glucose, hemoglobin A1C and insulin concentrations in patients with diabetes.
Plant-based foods including legumes, seeds, and healthy fats such as chickpeas, tahini, and olive oil are the foundation of the Mediterranean Diet, which has been found to improve the lives of those living with fatty liver disease and reduce liver fat.
It makes your skin glow.
All those good fats in tahini boost the absorption of fat-soluble vitamins like vitamin A and vitamin E, both of which are important for preventing visible signs of aging9 . Plus, tahini contains zinc, a building block of the all-important-for-glowing-skin collagen.
Effect on Digestion
It was difficult to mix, which I imagine might mean it is slow and difficult to digest and move through the body." For some clients, the dryness and difficulty to digest made tahini constipating, with one describing "lower abdominal discomfort, gas, bloating and mild constipation" after eating.
Soy butter is consistently ranked as being the most similar to peanut butter in consistency, color, and texture. However, this is hardly surprising given that peanuts and soybeans are related! It has a mild, slightly sweet taste that works well in cooking, baking, and as a spread.
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.