by Hummus paired with fresh vegetables or pita piques curiosity about its nutritional benefits. The chickpea-based spread has its origins in the Middle East and has captured the hearts and palates of many people around the world. As it makes its way into lunchboxes, picnics and dinner parties, you may be wondering, “Is hummus healthy?”
Meet the experts: Pam Fullenweider, RD, MSa registered dietitian who specializes in the following Mediterranean diet; Jerlyn Jones, RDN, LDa registered dietitian based in Atlanta; Lauren Manaker, MS, RDN
“Hummus is a delicious, nutritious, versatile spread, condiment or dip,” explains Pam Fullenweider, RD, MSa registered dietitian who specializes in the following Mediterranean diet. But not all hummus is the same. So should you keep hummus in your rotation? That’s what nutritionists think.
What is hummus?
Hummus is primarily made from chickpeas. These small legumes are mashed and mixed with tahini, a paste made from sesame seeds, to create a smooth, nutty dip. Lemon juice provides a zesty kick, garlic adds some spice and olive oil wraps the whole thing in a velvety richness. Together, these simple ingredients create a nutritious and delicious spread that offers a delicious balance of flavors that melts in your mouth.
But these days, hummus can be so much more than just mixed chickpeas. Creativity in the kitchen has resulted in versions infused with roasted red peppers, offering a smoky sweetness, or topped with a vibrant pesto swirl, seamlessly melding Mediterranean flavors. Adventurous chefs have also experimented with beet or avocado additions to add a colorful twist to hummus while providing nutritional benefits.
Is hummus healthy or does it make you fat?
In short: yes, hummus is good for you. “Hummus is full of vital nutrients,” he explains Jerlyn Jones, RDN, LDa registered dietitian based in Atlanta offering protein, fiber and unsaturated fats.
The plant protein is crucial for building and repairing tissue, producing enzymes and hormones, and supporting immune function. Additionally, the fiber found primarily in chickpeas and tahini aids in digestion, helps maintain a healthy weight, and is associated with a reduced risk of chronic diseases such as heart disease and type 2 diabetes. Healthy fats are also present in hummus, primarily due to olive oil and tahini, and play an important role in maintaining brain health, reducing inflammation, and supporting overall heart health. Together, these macronutrients make hummus not only a delicious and filling snack, but also a valuable addition to a balanced diet.
Hummus is also packed with essential vitamins and minerals like B vitamins, iron, and manganese, which will give your body a little extra pep in its step. Plus, it is naturally gluten-free and can be easily incorporated into a variety of diets.
For those focused on weight management, hummus can be a useful addition. New research suggests that chickpeas and hummus may play a positive role in weight management, thanks in part to the fiber and protein they contain.
Is it OK to eat hummus every day?
Consuming hummus daily can generally be a healthy choice as it is a source of protein, healthy fats, and fiber. However, it’s important to consider what you’re eating your hummus with. Opting to dip raw vegetables, whole-grain pita, or whole-grain crackers is a nutritious choice, whereas pairing them with fried potato chips may not be the best option due to their high fat and calorie content. Ultimately, it’s important to focus on your overall dietary pattern rather than individual foods. Including hummus in a balanced and varied diet can help maintain health.
Is hummus good for the intestines?
Hummus can have a positive effect on intestinal health. It is primarily made from chickpeas, which are an excellent source of fiber. Fiber is essential for maintaining a healthy digestive system as it promotes regular bowel movements and nourishes the beneficial bacteria in the intestines. Additionally, hummus contains ingredients like garlic, which has natural antimicrobial properties that can support gut health.
Chickpeas naturally contain a unique fiber called raffinose. This factor makes chickpeas – one of the main ingredients in hummus – a food that promotes gut health. Raffinose can modulate gut microbial composition to promote healthy gut microbiota.
Is hummus healthy for weight loss?
Hummus can actually be healthy for weight loss, especially thanks to the chickpeas used in this dip. Chickpeas contain slow-digesting carbohydrates, high fiber and protein content, and moderate energy density. Data shows that higher intake of legumes (like chickpeas) is associated with a lower risk of obesity and a lower BMI. Other data shows that pulse intake is associated with increased feelings of satiety, which may help people eat fewer calories throughout the day – and potentially help maintain a healthy weight.
How can you add hummus to your diet?
Hummus is a versatile and nutritious addition to your diet that can be enjoyed in a variety of ways. A simple and perhaps most common method is to use it as a dip for fresh vegetables such as carrots, cucumbers and peppers, creating a healthy and satisfying snack. Some people like to drizzle the dip with olive oil before enjoying it to make it even more healthy, as these oils contain antioxidants and healthy fats.
But enjoying hummus as a dip isn’t the only way to enjoy it.
“You can add hummus to salads, using it as a base for roasted vegetables and proteins, as an ingredient in salad dressing, or as a dollop on your vegetables,” explains Tina Martinez, food producer at Hearst Lifestyle Group.
“Hummus can also be used as a spread on a sandwich,” Martinez shared. And when making crusted fish or chicken, she suggested using hummus instead of an egg base and then mixing the protein into crushed nuts.
If you’re a fan of the hummus concept but want to add a unique flavor to your dip, try our red lentil hummus recipe.
