More and more people are preparing "healthy" spreads at home from natural raw ingredients, out of a desire to avoid processed products. One of the prominent examples about which the listener asked is a homemade halva spread based on tahini and silan. This is a perfect combination: Two natural ingredients, without additives, colorants, or preservatives. But is it more dietetic than another sweet spread? Here it is:
Tahini – an excellent source of minerals and good fats: Raw tahini is considered one of the highest quality foods from a nutritional perspective. It is made from ground sesame seeds, and contains unsaturated fats that contribute to heart health, alongside a nice amount of plant-based protein. In addition, it is rich in important minerals such as calcium, magnesium, iron, and zinc, which contribute to the functioning of the nervous system, bone health, and a feeling of satiety.
It is important to remember that tahini is a very concentrated food from a caloric perspective. One hundred grams of tahini provide about 600 calories, and therefore even a relatively small amount contributes quite a bit of energy to the daily menu.
Silan – natural, but still sugar: Silan, or date honey, is perceived by many as a healthy substitute for sugar. It is indeed produced from dates and sometimes also contains a small amount of minerals, but metabolically it functions mainly as a source of sugar. It contains a mixture of glucose and fructose, and its effect on blood sugar levels and calorie consumption is similar to that of honey or brown sugar. One hundred grams of silan provide about 300 calories, so here too it is an energy-concentrated ingredient, even if its source is more natural.
The combination of tahini and silan – high caloric value: When mixing tahini with silan, a spread is obtained that combines fat with sugar, meaning two concentrated energy sources in the same product. The result is a spread that contains over 500 calories per 100 grams, and sometimes even reaches about 550–600 calories, depending on the ratio between the ingredients.
One teaspoon of the spread can contain over 50 calories. This is a very similar value to well-known chocolate spreads, and therefore in terms of caloric density, it is difficult to define the spread as light or dietetic.
Nutritional benefits alongside limitations: There is no doubt that such a spread has benefits and it is unequivocally preferable to chocolate spread. It does not contain processed ingredients, provides high-quality fats and minerals, and can be integrated into a balanced menu. It is important to understand that the fact that it is a "natural" product does not make it low-calorie or suitable for free consumption.
Comparison to chocolate spread – mainly sugar and fat, very little cocoa: Most chocolate spreads sold today are based mainly on sugar (over 50%), and low-quality vegetable fat (over 30%), while the percentage of cocoa in them is relatively low – usually around only 5% to 10%. The meaning is that most of the calories come from a combination of sugar and fat, and not from active ingredients found in the cocoa itself.
From a nutritional perspective, 100 grams of chocolate spread contain on average about 530 to 560 calories, and unfortunately more than half of them come from sugar. A heaping teaspoon of such a spread provides about 80–90 calories, and when spreading a layer that covers only half a matzah – in practice, people usually use at least two to three teaspoons. Meaning, from the spread alone, about 160 to 270 calories are obtained. In addition, the combination of available sugar and low-fiber fat leads to a relatively high glycemic index, meaning a rapid rise in blood sugar levels followed by a drop, which may increase the feeling of hunger.
It is important that we notice the difference: Dark chocolate (not a spread), especially one containing 70% cocoa or more, is different in its composition: It contains less sugar and more cocoa solids, which are the source of polyphenol-type antioxidants. So true, the consumption of cocoa and its products is linked to an improvement in measures of blood pressure and blood vessel function, mainly thanks to those same active ingredients... But all of these benefits are completely canceled out when they come together with the disadvantages of the chocolate spread.
So who wins? Unequivocally – the tahini spread with silan that the listener makes, but notice that even this should be consumed in a measured quantity.