Love the creamy, mashed chickpeas with bread? Wondering is hummus good for you? Well, it not just a tasty snack, it’s full of nutrients. More than anything, hummus is highly notorious. At the same time, it is beneficial for health as well. In this article, we will discuss why you should keep hummus in your diet plan. So let’s see the reasons behind it.
Historic Background of Hummus
Hummus is mainly a Middle Eastern recipe that becomes famous throughout the world. However, it is originated from the Egyptian regions and Eastern Mediterranean. Usually, hummus is made up of chickpeas or garbanzo beans which mashed up with lemon juice, garlic, olive, salt and most importantly tahini. The mixture results from a tangy and creamy flavor that usually served as a dip for vegetables, bread, crackers and more.
However, the different region serves hummus differently. Some take it as a common part of dish and meals, on some region serve it as snacks and appetizers. You will find it in the different form. As it has been popularized vastly, they made it commercialized. So you can find it in canned or jarred in different supermarkets.
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What Is Hummus Made Of?
- Olive oil
- Sea salt
- Lemon juice
6 The Reason Why Hummus Is Good For You
Hummus is managing to gain huge popularity not only in the US but also around the world. Let’s see why hummus is good for health. So have a look.
1. Hummus Nutritional Facts
There are various types of hummus, and the nutrients in fact also vary for each hummus and its quantity. But in a word, hummus is good for health. Besides this, the nutrient fact of handmade hummus is much than packed hummus that produced industrially.
What does it contain?
Firstly, hummus contains about 60-70% water. Most popular item Tahini is mainly a fatty extract, 10% of the product is fat. But the good news is its all are good fat with a lot of omega 3. Meanwhile, in one cup of hummus contains 200-300mg omega three fat. And the rest of the nutrients are mostly protein and Carbohydrates.
In 100g hummus contains 200 calories and if you consume a large hummus, you will get 300g protein in it. As a result, you will be satiated without raising sugar level in the blood. So hummus is a calorie-worthy, healthy choice. At the same time, hummus contains a decent amount of crucial nutrients, which comes from Tahini BTW. Likewise, it got a high content of essential minerals like copper, manganese and sodium, calcium, zinc, and Magnesium.
At the same time, it’s rich in vitamin B6 and C as well as vitamin K, E, Thiamin, and Folate. Not only that, hummus contains 20 important amino acids as Phenylalanine, Tryptophan, and Tyrosine. In a word, hummus is highly nutritious.
A 100-gram serving of hummus (homemade) contains about-
- Calories: 177
- Carbohydrates: 20.1 grams
- Protein: 4.9 grams
- Fat: 8.6 grams
- Fiber: 4 grams
- Manganese: 0.6 milligram
- Vitamin B6: 0.4 milligram
- Folate: 59 micrograms
- Vitamin C: 7.9 milligrams
- Phosphorus: 110 milligram
- Copper: 0.2 milligram
- Iron: 1.6 milligrams
- Magnesium: 29 milligrams
- Zinc: 1.1 milligrams
- Thiamin: 0.1 milligram
- Calcium: 49 milligrams
- Potassium: 173 milligrams
2. Reduce Cholesterol Levels
Hummus contains a decent of antioxidants that help to reduce bad cholesterol. Thus, antioxidants are well known as isoflavones which works to stabilize human body’s insulin levels. However, it helps to keep a good balance of insulin from produce cholesterol. Furthermore, it has several health benefits. Isoflavones are notable to protect against various kinds of cancer, fight against heart disease osteoporosis, and in women’s menopausal problem. Beside this well-being, hummus is rich antioxidants which help better eyes, better skin as well as overall better health. On the other hand, Antioxidant is known to handle the free radicals. Consuming hummus regularly will increase the level of antioxidants which will combat against free radicals.
3. Great for Weight Management
The major ingredient of hummus is chickpeas which are rich in fiber. As a result, hummus is a fiber-rich superfood. On the other hand, it plays a vital impact on weight loss. As we all know fiber plays an important impact in the digestion system. Thus, fiber helps to feel satisfied in the stomach for a long period. On the other hand, fiber helps to hold all the nutrients and the process of gathering as well as disposing of the waste in the body. Thus, it contains a rich amount of protein which maintains the weight management as well as maintains the muscles.
4. Keep up Blood Sugar
The digestion of different starches and beans takes a lengthy process compared than other foods. Thus, hummus is comparatively a complex carbohydrate which gives the body longer lasting energy. As a result, without increasing blood sugar, it maintains a steady and slow release of energy and keeps the blood sugar in stabilize. However, it helps to tolerate glucose in much better.
Besides keeping the body healthy and the heart fit, hummus shows beneficial as an anti-cancer food. However, it contains folate which is a kind of vitamin B that got the anti-cancer property. More than anything, it is most beneficial for colorectal cancer. As 36% folate is recommended for each day, just one serving hummus can fulfill the need. At the meantime, the researcher found that folate prevents the carcinogenesis. So hummus is suggested as an anti-cancer food.
6. Easy To Make
How to make hummus? Well, all you need to make this superfood is just a few ingredients like a can of chickpeas, extra virgin olive oil, a garlic clove, lemon juice, tahini, and salt. More than anything, you need a food processor. Just throw all the things in the processor. And Voila! You are done. Keep in mind; homemade hummus is better than canned or jarred hummus in nutrients. So make your homemade hummus and enjoy it fresh.
We hope now you have a clear idea of is hummus good for you? Well, this Middle East snacks has earned vast popularity in last 15 years for its tasty flavor as well as healthy diet. So try to take it in every day.