Hummus, also known as houmous, is a dish that originates from the Middle East and is made with chickpeas, tahini, garlic and lemon juice. In the Middle East, hummus is traditionally garnished with olive oil, some chickpeas, paprika, and parsley. Hummus has created a lot of buzz on the Internet, due to its health benefits. Here’s all about the potential benefits of hummus, hummus recipes, and more.
Top 10 health benefits of hummus
1. It is a nutritious food
The nutritional value of hummus is quite high, and 100 grams of hummus provides:
• Calories in hummus: 166 calories and Nutrition Facts
• Protein in hummus: 7.9 grams
• Manganese: 39 percent of the recommended dietary intake
• Fat: 9.6 grams
• Carbs in hummus: 14.3 grams
• Fiber: 6 grams
• Copper: 26 percent of the recommended dietary intake (RDI)
• Iron: 14% of the recommended dietary intake
• Folate: 21% of the recommended dietary intake
• Thiamine: 12% of the recommended dietary intake
• Phosphorus: 18% of the recommended dietary intake
• Vitamin B6: 10% of the recommended dietary intake
• Magnesium: 18 percent of the RDI
• Potassium: 7% of the recommended dietary intake
It is a rich source of protein, and vitamins, and is an excellent choice for people on a vegan or vegetarian diet.
Hummus contains the protein needed to muscle building and strengthening immunity. In addition, it also contains B vitamins, folate, iron, potassium, and thiamin, all of which are essential for optimal health.
Overall, these are good foods to include in our diet.
2. Can help lose weight
People trying to lose weight should add foods that contain monounsaturated fats to their diet, the reason being that these fats promote weight loss and can also help reduce the risk of heart disease, inflammation, and so on.
Hummus is usually made with sesame seed butter, also known as tahini. Sesame seed butter is packed with monounsaturated fats that help reduce belly fat and promote weight loss.
We have to remember that all fats are unhealthy, so don’t eliminate healthy fats from your diet, and get your daily dose of nutritious fats by eating hummus, nuts, avocados, chia seeds, and so on. Be sure to avoid trans fats and polyunsaturated fats as these are the ones that can wreak havoc on your health and lead to weight gain.
3. Can help people dealing with anemia
Anemia is a health condition characterized by a lack of healthy red blood cells in the body. This can lead to extreme fatigue, pale skin, headaches, dizziness, inflammation, weak nails, and many other problems. Therefore, it is important to eat iron-rich foods regularly.
Hummus is traditionally made with tahini and chickpeas, both of which are excellent sources of iron.
Getting enough iron is important for your body to prevent anemia, so consume hummus to relieve iron deficiency.
4. Can improve your digestion
One of the most amazing health benefits of hummus is that it keeps the intestines healthy.
Dietary fiber is an important part of the diet that can prevent intestinal problems and improve digestion.
Every 100 grams of hummus contains 6 grams of dietary fiber, meaning you’ll get 24% of the daily recommended fiber (for women) and 16 percent for men from eating just one serving of hummus.
Also, because hummus is rich in fiber, it will keep you full for a longer time. In addition, a diet rich in dietary fiber keeps bowel movements smooth and regular and feeds the healthy bacteria in the gut.
Learn hummus recipes now and add this delicious dish to your diet to reap all the benefits of this nutritious meal.
5. It can help you maintain healthy blood sugar levels
Hummus has so much nutritional goodness that it can even help you balance your blood sugar levels. While it may not treat diabetes, it can definitely prevent it or help you manage it properly. So, it’s not a cure-all, but it really helps as its rich protein content keeps you full and prevents food cravings.
6. Can be helpful for allergy sufferers
Many people are allergic to gluten, nuts, and dairy products. For allergy sufferers, it can sometimes be difficult to find something you can eat freely without worrying about your allergies. Hummus is dairy-free, gluten-free, and nut-free, so you can have it worry-free. You can also try to make hummus with different flavors and satisfy your taste buds.
Once the basic hummus is made, you can add your choice of fruits, herbs, vegetables, herbs, or whatever else you want to get the flavor you want.
7. Has antioxidant properties
One of the main benefits of hummus is that it is high in antioxidants that help prevent various acute and chronic problems. Traditional hummus is made with chickpeas which is packed with antioxidants, and is therefore a great dish to eat regularly.
8. Hummus can reduce the risk of heart disease
One of the main health benefits of hummus is that it can lower the risk of heart problems.
Hummus is packed with vitamins, potassium, folate and other essential nutrients that help reduce risk factors for heart disease.
In a five-week study, healthy adults were asked to eat a diet with added chickpeas or added oats. After the study was completed, it was observed that adults who ate foods with added chickpeas had 4.6 percent lower levels of bad cholesterol (LDL).
Apart from chickpeas, hummus also contains olive oil which is an excellent source of healthy fats. Olive oil is one of the best oils for the heart which makes hummus a great food for everyone.
9. It is a great substitute for junk food
Although junk food tastes good, it is not good for anyone’s health. It’s okay to eat junk food once in a while, but consuming it regularly can lead to heart problems, digestive problems, inflammation, and so on.
Hummus is a food you can use in place of mayo. You can also mix it with water or stock and use it as a salad dressing. You can also use hummus as a dip for raw vegetables. There are many ways to use hummus as part of your daily healthy eating routine.
10. Can help reduce inflammation
Hummus has sesame seeds which help reduce inflammation in the body.
Inflammation can lead to arthritis, bowel problems, and heart problems. Chronic inflammation in the body can also increase the risk of injury and infection, so it’s important to eat foods rich in anti-inflammatory properties.
These are 10 health benefits of hummus that we should know about. But is hummus always healthy? The answer is no! Too many things can pose a threat to our body, so it is important to consume hummus in moderation and prevent its side effects.
Hummus side effects
1. Can increase sodium levels in the body
Eating foods with too much sodium can raise your cholesterol levels, because high blood pressure, and even strokes. Hummus has a large amount of sodium, so you should be careful when consuming it in excess. Some of the pre-made hummus available in the market contain higher levels of salt than we should eat every day, so check the nutritional value of hummus before buying it.
Also, if you have high blood pressure or heart problems, then you should often refrain from eating hummus.
2. Has high potassium levels
Too much of anything you eat can cause problems, and the same goes for potassium. There are some medications, such as beta-blockers that increase potassium levels in the body, so if you are taking these drugs, you should limit your intake of hummus as it is also high in potassium.
3. Can cause allergies
If you are allergic to chickpeas or tahini, then you should refrain from eating hummus.
If you experience stomach discomfort, nausea, or itching after eating hummus, consult a doctor immediately.
4. Kidney stones
Hummus is most often made with chickpeas, and chickpeas contain oxalate which is excreted from our body through urine. Consuming too much hummus can cause oxalate levels to rise and if oxalate starts to build up in the kidneys, it can cause kidney stones. So, if you have kidney problems, or are more prone to developing stones in your kidneys, eat hummus in moderation.
5. Weight gain
Hummus when eaten in moderation can aid weight loss, but the tahini and olive oil used to make hummus contain fat. While these are healthy fats when consumed in high doses, they can make you gain weight.
Also, if you eat store-bought hummus, you should always check the label for its nutritional content, as some of the ingredients in ready-made hummus can cause weight gain.
One of the main components of hummus is chickpeas, which may be difficult for some to digest. Many people with IBS and poor digestion cannot tolerate chickpeas well, so if you experience stomach pain, nausea, vomiting, acid reflux, or bloating after consuming hummus, see a doctor immediately.
7. Excess iron and folic acid
Hummus contains iron and folic acid, and consuming both of these components in excess can cause a bitter taste in the mouth, bloating, nausea, sleep problems, difficulty concentrating, constipation, vomiting, and dark stools.
8. Unhealthy ingredients
Hummus is a healthy food when consumed in moderation, but if you don’t have the time and energy to prepare homemade hummus, and use store-bought hummus, then you should check the ingredients.
Every brand of hummus on the market has additives, and some of them are high in sodium or high in sugar which can cause problems in the long run.
In addition, some brands also use preservatives, artificial additives, and flavors that make them an unhealthy snack. Traditionally, hummus is made with olive oil, but some brands use soybean or sunflower oil to prepare hummus which is not so healthy.
So while it is true that there are many health benefits of hummus, you should try making hummus at home to reap all its benefits.
Now that we know all about hummus benefits and side effects, let’s take a look at an easy hummus recipe.
How to make humus?
Learn to make homemade hummus with this best hummus recipe.
Materials to be used:
• 1 can garbanzo beans, also known as chickpeas (drained, liquid reserved)
• 1 tablespoon fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1 clove of garlic
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 2 drops sesame oil
Take a clove of garlic and crush it properly. Then, combine the garbanzo beans, olive oil, garlic, salt, sesame oil, olive oil, and lemon juice in a food processor. Then, run the reserved liquid garbanzo beans into the mixture as they mix until you get the consistency you want.
Here’s a simple, quick, and easy hummus recipe that you can try at home.
Hummus is high in nutrients, so add it as part of your healthy eating routine. But, do not overdo it to avoid the side effects. Eat healthy food, and stay happy and fit!