Is hummus a healthy food? The answer is yes. This article will cover eight key benefits of hummus. All data is based on scientific research and is supported by scientific facts.
Today, hummus is an incredibly popular food product that came from the Middle East and spread throughout the globe.
Hummus is usually made by thoroughly grinding and mixing:
- chickpeas (garbanzo beans),
- tahini (sesame seeds),
- olive oil ,
- lemon juice
- garlic .
Not only is hummus very tasty, it is also universal for use in cooking, filled with nutrients and carries many health benefits for both women and men.
The benefits of hummus for the body
Eight scientifically proven beneficial properties of hummus are described below.
1. Hummus is a very nutritious protein-rich food.
It is very useful to include hummus in your diet, as it contains a large amount of vitamins and minerals.
A 100 gram serving of hummus contains:
Calories : 166 kcal
Fat : 9.6 g.
Protein : 7.9 gr.
Carbohydrates : 14.3 gr.
Fiber : 6 gr.
Manganese : 39% of the daily norm
Copper : 26% of the daily norm
Folate : 21% of the daily norm
Magnesium : 18% of the daily norm
Phosphorus : 18% of the daily norm
Iron : 14% of the daily norm
Zinc : 12% of the daily norm
Thiamine : 12% of the daily intake
Vitamin B6 : 10% of the daily intake
Potassium : 7% of the daily intake
Hummus is an excellent source of vegetable protein, providing 7.9 grams per serving. This makes it an excellent protein product for vegetarians. Consuming enough protein is essential for optimal growth, recovery, and immune function.
In addition, hummus is an excellent source of iron, folic acid, phosphorus and vitamin B, which are important for vegetarians and vegans, as they may not get enough from their diet.
Hummus contains a wide range of vitamins and minerals. It is also an excellent plant source of protein, making this product a nutritious option for vegans and vegetarians.
2. Hummus is rich in anti-inflammatory ingredients
Inflammation is the body’s way of protecting itself from infection, illness, or injury. However, sometimes inflammation may persist longer than necessary.
This process is called chronic inflammation, and it is associated with many serious health problems.
Hummus contains healthy ingredients that can help fight chronic inflammation.
Olive oil is one of them. It is rich in powerful antioxidants that have anti-inflammatory properties. In particular, olive oil contains the antioxidant oleocantal, which is believed to have similar anti-inflammatory properties with common anti-inflammatory drugs ( 1 ).
Similarly, sesame seeds, which make up tahini, can help reduce body inflammation markers, such as IL-6 and CRP, which increase in inflammatory diseases such as arthritis ( 2 ).
Moreover, many studies have shown that consumption of a diet rich in legumes, such as chickpeas, reduces markers of inflammation in the blood ( 3 ).
Hummus contains chickpeas, olive oil and sesame seeds (tahini), which are proven to have anti-inflammatory properties.
3. Hummus is rich in fiber, which promotes good digestion and intestinal health
Hummus is an excellent source of dietary fiber that can improve digestion.
Hummus contains 6 grams of plant fiber per 100 grams of product, which is 24% of the daily recommendation for fiber for women and 16% for men ( 4 ). Due to its high fiber content, hummus helps regular bowel function. This is due to the fact that plant fibers help soften and add mass to the stool so that it is easier to pass through the intestines.
Moreover, soluble fiber or prebiotics also helps to feed healthy bacteria that live in the intestines and help digest food. In one study, it was found that the addition of 200 gr. chickpeas (or other chickpea products) into the diet for three weeks promoted the growth of beneficial bacteria, such as Bifidobacterium species, while at the same time inhibiting the growth of harmful bacteria ( 5 ).
Fiber in hummus is mainly converted by intestinal bacteria into short chain butyrate of fatty acids. This fatty acid helps nourish the cells of the colon and has many impressive beneficial properties. Laboratory studies have shown that butyrate production is associated with a lower risk of colon cancer and other health problems ( 6 ).
Hummus is an excellent source of fiber, which is beneficial for healthy bowel function. In addition, dietary fiber can contribute to the growth of healthy intestinal bacteria that turn fiber into butyrate, a type of fatty acid that helps nourish cells in the intestines.
4. Hummus has a low glycemic index, so it can help control blood sugar
Hummus has several properties that can help control blood sugar.
First, hummus is made primarily from chickpeas, which have a low glycemic index (GI). The glycemic index is a scale that measures the ability of foods to increase blood sugar. High GI foods are quickly absorbed and then absorbed, causing a sharp surge and drop in blood sugar. Conversely, foods with a low GI value are slowly absorbed and then absorbed, resulting in slower and more balanced growth and lower blood sugar levels.
Hummus is also an excellent source of soluble fiber and healthy fats. Soluble fibers are mixed with water in the intestines to create a gel-like substance. This can prevent blood sugar spikes by slowing the delivery of sugar into the bloodstream. Fats also help slow down the absorption of carbohydrates from the intestines, which in turn provides a slower and more stable release of sugar into the bloodstream. Research has shown that white bread releases four times as much sugar into the bloodstream after eating as hummus, despite the fact that it contains the same amount of carbohydrates ( 7 ).
Hummus has a low glycemic index, which means that it slowly releases sugar into the bloodstream. Soluble fiber and the fat it contains also contribute to this.
5. Hummus is good for heart health
Diseases of the cardiovascular system are the cause of every fourth death in the world ( 8 ). Hummus contains several ingredients that can help reduce heart disease risk factors.
In a five-week study, 47 healthy adults consumed chickpeas or wheat. After the study, those who ate extra chickpeas had an LDL cholesterol level of 4.6% lower than people who consumed extra wheat ( 9 ).
In addition, a review of 10 studies involving about 270 people concluded that a diet rich in legumes, such as chickpeas, reduces “bad” LDL cholesterol by an average of 5% ( 10 ).
Besides chickpeas, hummus is also an excellent source of healthy fats from olive oil. An analysis of 32 studies involving more than 840 thousand people showed that those who regularly eat healthy fats and oils, especially olive oil, have a 12% lower risk of death due to heart disease and an 11% lower overall risk of death ( 11 ). Another study showed that for every 10 grams (about 2 teaspoons) of extra-virgin olive oil consumed per day, the risk of heart disease is reduced by an additional 10% ( 12 ).
Hummus contains chickpeas and olive oil – two ingredients that can reduce risk factors and, therefore, the overall risk of developing heart disease.
6. Hummus promotes weight loss and helps maintain a healthy body weight
Several studies examine how hummus affects weight loss and maintenance.
Interestingly, according to the survey, people who regularly consumed chickpeas or hummus were 53% less obese. They also had a lower BMI, and their waist size was on average 5.5 cm smaller than people who did not regularly consume chickpeas or hummus ( 13 ). However, it is not entirely clear whether these results were due to the specific properties of chickpeas or hummus, or simply that the people who eat these foods generally live a healthier lifestyle.
Other studies have also linked higher consumption of legumes, such as chickpeas, with lower body weight and improved sense of satiety ( 14 ).
Hummus is beneficial in that it has several properties that can contribute to weight loss. It is an excellent source of dietary fiber, which has been proven to increase the level of hormones responsible for the feeling of fullness – cholecystokinin (CCK), peptide YY and GLP-1. In addition, dietary fiber has been shown to reduce the level of the hormone gorelin. By controlling your appetite, fiber can help reduce calorie intake, which can help reduce weight.
In addition, hummus is an excellent source of vegetable protein. Studies have shown that higher protein intake can help limit your appetite and increase your metabolism.
Hummus is an excellent source of fiber and protein, which can contribute to weight loss. Studies have shown that people who consume chickpeas or hummus regularly are less likely to be obese, have a lower BMI and a smaller waist circumference.
7. Hummus is great for those who can not eat gluten, nuts and milk
Food allergies and intolerances to some foods affect millions of people around the world. People who suffer from food allergies and intolerance try to find foods that they can eat that do not cause them unpleasant symptoms.
Fortunately, almost everyone can enjoy hummus. Hummus does not contain gluten, nuts or milk protein, which means that it is suitable for people who suffer from general conditions such as celiac disease, nut allergies and lactose intolerance.
Although hummus does not contain these ingredients, it’s still wise to read the complete list of ingredients in a specific hummus (if you buy it in a store), as some brands may add preservatives or other ingredients.
It is better if you try to make hummus at home to fully control the composition of the product.
Hummus does not contain gluten, nuts and milk protein, which makes it an excellent choice for people with certain allergies and lactose intolerance.
8. Hummus – versatile and incredibly easy to add to your diet.
Hummus is not only nutritious and tasty, but also easy to add to your diet. There are many ways – how you can eat hummus.
Spread it on your favorite bread as a spread. Complete with hummus sandwich or tortilla. Use hummus instead of harmful mayonnaise in a salad.
Hummus is also great for eating with vegetables – with crunchy foods like celery , carrots, cucumbers and bell peppers . Cut the vegetables coarsely and dip them into hummus like chips. Many people believe that this very well satisfies the craving for potato chips.
How to cook hummus at home
Although hummus is widely available in supermarkets, it is incredibly easy to make at home. The whole process takes less than 10 minutes and only a food processor or blender is required.
- 2 cups canned chickpeas
- 1/3 cup tahini (sesame seed)
- 1/4 cup lemon juice
- 1 tablespoon of olive oil
- 2 cloves garlic, minced
- A pinch of salt
Place the ingredients in a food processor and mix until smooth. Enjoy a wonderful and healthy taste!
Hummus is nutritious, versatile and very easy to manufacture. Just add the ingredients indicated above to the food processor and mix until smooth.
So, we examined the benefits of hummus for the body of women and men. To summarize some of the results.
Hummus is a popular product native to the Middle East. Contains many vitamins and minerals.
Studies say that hummus, thanks to a combination of healthy ingredients, has many impressive health benefits, including:
- helps fight inflammation,
- improves blood sugar control,
- improves digestive health,
- reduces the risk of heart disease,
- promotes weight loss.
In addition, hummus does not contain common food allergens and irritants such as gluten, nuts and dairy products, which means that most people can eat it.
Add hummus to your diet following the recipe above – it is incredibly easy to make and takes less than ten minutes.
In general, hummus is a super simple, healthy and tasty addition to your diet that has virtually no harm to the body.