Other studies have also linked a higher intake of legumes like chickpeas to a lower body weight and improved satiety (26, 27). Additionally, chickpea fiber may promote the growth of healthy gut bacteria, which produce butyrate â a type of fatty acid that helps nourish cells in the gut. But with 50 calories and about 3 grams of fat per 2-tablespoon serving, you might wonder: Is hummus good for you? Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss. In particular, virgin olive oil contains the antioxidant oleocanthal, which is believed to have similar anti-inflammatory properties as common anti-inflammatory medicines (4, 5, 6). Tahini and olive oil supply the bulk of these heart-healthy unsaturated fats. Chickpeas, which are the base of nearly all hummus dishes, are high in protein which can help to earn you feel full after consuming them. Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally, Why Is Fiber Good for You? is hummus good for you < > Most recent. The best healthy hummus recipesMore healthy hummus inspirationThe health benefits of avocado. And even when sweet ingredients are added, like cocoa and sugar, dessert hummus served with fresh fruit is a far healthier option than, say, cake or ice cream. Hummus contains a blend of anti-inflammatory superfoods. Find out more at urbanwellness.co.uk. Recently, the delicious dip has gained attention as a 'superfood' due to its many health benefits. Also keep in mind that hummus contains sesame seed paste, also known as tahini. Here are the 9 healthiest beans and legumes you can eat. You can feel good about eating hummus, as it contains a wide variety of vitamins and minerals. First, hummus is made mostly from chickpeas, which have a low glycemic index (GI). While these results are promising, more long-term studies about hummus are needed. Hummus is a great source of dietary fiber, which can improve digestive health. Foods with a high GI value are quickly digested and then absorbed, causing a sharp spike and fall in blood sugar levels. The healthy fat and low levels of saturated fat makes hummus a good snack or side dish. Hummus primarily consists of chickpeas, which is a good vegetable-based source of iron. With black bean hummus recipe and many more. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. For example, research has shown that white bread releases four times more sugar into the blood after a meal than hummus, despite providing the same amount of carbs (19). A 100-gram (3.5-ounce) serving of hummus provides (2): Hummus is a great source of plant-based protein, providing 7.9 grams per serving. Enjoy on wraps, sandwiches or as a tasty dip. It originated from the Middle East but is easily found in supermarkets and shops, often with different twists on the original recipe such as caramelised onion hummus, Moroccan hummus or roasted pepper hummus. Just the value that prevents osteoporosis is huge. It also counts as one of your 5-a-day because it contains chickpeas, but only up to a maximum of 80g, which is approximately 3 tbsp. Hummus is nutritious, versatile and very easy to make. For example, if you were having a hummus as a snack then 2 tbsp should be ample, but if it was being used with lunch then you can stretch to 4 tbsp. Is hummus good for you? Simple is better. Read on to discover about its nutritional benefits, healthy portion sizes and more. Hummus is a popular Middle Eastern dip and spread that is packed with vitamins and minerals. Some simply like the taste whilst others enjoy it because of the huge array of health benefits that are supposed to come with eating hummus. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). It also means one cup provides more than 25 percent of the recommended daily value. One study found that adding 200 grams of chickpeas (or raffinose fiber from chickpeas) to the diet for three weeks helped promote the growth of beneficial bacteria, such as bifidobacteria, while suppressing the growth of harmful bacteria (15). Chickpeas are rich in protein, resistant starch and antinutrients, which slow down the digestion of carbs (18). Chat. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Today, gut health studies are gaining traction as strong indicators of overall body health. Hummus is low in carbohydrates and is also a fairly good source of plant-based protein and fibre. Eating hummus is part of the "Mediterranean diet," which is super good for you. Some brands will replace olive oil with sunflower or rapeseed oil as a cheaper alternative, but this increases the saturated fat and lowers the unsaturated fat content. All Beverages Deserts Italian Dishes Smoothies Vegan. After the study, those who ate extra chickpeas had 4.6% lower âbadâ LDL cholesterol levels than people eating extra wheat (21). Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties. Inflammation is the bodyâs way to protect itself from infection, illness or injury. Protein is an important nutrient for optimal health, but not all protein sources are equal. Historically ready hummus is made with olive oil, which will increase HDL “good” ldl cholesterol and has antioxidant exercise that decreases inflammation related to heart problems, in response to a meta-analysis printed in Frontiers in Diet. It can be high in calories, but it is also naturally satiating due to that relatively high protein and fat content. Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. Ask. This article was published on 14th August 2018. Healthline Media does not provide medical advice, diagnosis, or treatment. Thanks to its high fiber content, hummus can help keep you regular. Here are 22 healthy high-fiber foods that can help you lose weight and reduce your risk ofâ¦. Additionally, hummus is a great source of plant-based protein. It is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice and garlic in a food processor. But there are a few surprising truths about that you should be aware of before you start piling this onto your lunch and dinner plates. Similarly, sesame seeds, which make up tahini, may help reduce markers of inflammation in the body like IL-6 and CRP, which are elevated in inflammatory diseases like arthritis (7, 8). Animal vs. Plant Protein â What's the Difference? “There’s enough [scientific] literature to show that chickpeas, and by extension hummus, are beneficial for you,” says Domingo J. Piñero, Ph.D., a clinical associate professor of nutrition at New York University’s Department of Nutrition, Food Studies, and Public Health. Not only is hummus nutritious and tasty, but itâs also easy to add to your diet â there are seemingly endless ways you can use hummus. But if your eating your hummus with pita bread, the typical pita contains an extra 270 calories so in that case its not really that dietary. © 2005-2021 Healthline Media a Red Ventures Company. Filter by post type. A serving of hummus supplies 2.4 grams of protein. I'm still playing around with recipes that taste good so I … Because prepackaged hummus may contain artificial additives, it may not be 100% wholesome and healthy. Hummus is a dip or paste made with chickpeas, sesame seeds or tahini (sesame seed paste), olive oil, lemon and garlic. Hummus has several properties that can help promote weight loss. Shara Vickers, a nutritional health and fitness specialist in Nova Scotia, Canada, told Medical Daily in an email: “In addition, chickpeas contain a bit of vitamin C, which aids in the absorption of plant-based iron. It is good and healthy if you serve this dessert with fresh fruits. Itâs rich in powerful antioxidants that have anti-inflammatory benefits. The underside line: Strive hummus in case you like a tasty dip that additionally delivers vitamins Olive oil is one of them. Fats also help slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. Hummus contains some omega-3 fats, calcium, magnesium, iron and zinc, as well as most of the B vitamins. Additionally, note that chickpeas are high in raffinose, a type of FODMAP. It provides 6 grams of dietary fiber per 3.5 ounces (100 grams), which is equal to 24% of the daily fiber recommendation for women and 16% for men (13). Our website services, content, and products are for informational purposes only. Hummus is naturally gluten-, dairy- and nut-free, which makes it an excellent choice for people with certain allergies and intolerances. People who are sensitive to FODMAPs, such as those with irritable bowel syndrome, should be careful not to overindulge in hummus (32). How To Make Hummus: Homemade hummus for the best hummus recipe and hummus nutrition. “In addition to being a good source of protein and fibre, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. All rights reserved. “Hummus is so excellent for you,” says nutritionist Lisa Young, Ph.D. , who loves the chickpea spread because it’s loaded with protein and fiber and doesn’t have a lot of salt or sugar—even when you’re too fried to whip it up from scratch … To begin, hummus is an outstanding protein source for vegetarians, vegans, and omnivores too. Spread it onto your favorite wrap, pita pocket or sandwich instead of other high-calorie spreads like mayonnaise or creamy dressings. That said, itâs not entirely clear if these results were due to specific properties of chickpeas or hummus or simply that people who eat these foods live a generally healthy lifestyle. The fats in hummus also help slow down the rate of absorption of carbohydrates from th… This article compares animal and plant proteins. It also means one cup provides more than 25 percent of the recommended daily value. By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 32% and get a three-tier steamer worth £44.99. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass (14). To start, hummus is an excellent protein source for vegetarians, vegans and omnivores too. Here are 13 Greek foods that are super healthy. But is Hummus good for you? Some of the fiber in hummus may be converted by gut bacteria into the short-chain fatty acid butyrate. Hummus is one of the most delicious veggie dips around, and tastes as good slathered into a pitta bread with falafel and pickles as it is served simply with crudités. You might already enjoy hummus on sandwiches or as a dip, but is it good for you? All the fat contained in a traditional hummus is good, polyunsaturated fat and so there is no need to reduce or lower this, providing that you’re exercising good portion control. Plus, if hummus is made traditionally, with olive oil, you’ll also get a dose of heart-healthy monounsaturated fat. Add hummus to your diet by following the recipe above â itâs incredibly easy to make and takes fewer than ten minutes. The chickpeas in hummus are a resistant starch and antinutrient, which inhibits the digestion of carbohydrates. The sensation of satiety for that reason makes you less likely to treat (particularly on unhealthy food) between meals. The Mediterranean diet, based on the traditional Greek diet, is known for its many health benefits.