Hummus paired with fresh vegetables or pita raises curiosity about its nutritional values. The chickpea-based delicacy, which traces its origins to the Middle East, has captured the hearts and palates of many people around the world. As it finds its way into lunchboxes, picnics, and dinner parties, you may wonder: “Is hummus healthy?”
Meet the experts: Pam Fullenweider, RD, MSShe is a registered dietitian who specializes in Mediterranean diet; Jerlyn Jones, RDN, LDA registered dietitian based in Atlanta; Lauren Manaker, MS, RDN
“Hummus is a delicious, nutrient-dense, versatile spread, condiment or dip,” he explains Pam Fullenweider, RD, MSShe is a registered dietitian who specializes in Mediterranean diet. But not all hummus is created equal. So should you keep hummus in your rotation? Here are the thoughts of dietitians.
What is hummus?
Hummus is made primarily from chickpeas. These tiny legumes are pureed and mixed with tahini, a paste made from sesame seeds, to create a smooth, nutty sauce. Lemon juice adds a savory kick, garlic adds a bit of saucy, and olive oil envelops it all in velvety richness. These humble ingredients blend together into a nutritious and delicious blend, offering a delightful balance of melt-in-your-mouth flavors.
But today, hummus can be much more than blended chickpeas. Culinary creativity has led to versions enhanced with roasted red peppers, offering a smoky sweetness, or garnished with a vibrant swirl of pesto that seamlessly combines Mediterranean flavors. Adventurous chefs have also experimented with adding beets or avocados, giving hummus a colorful twist while adding nutritional benefits.
Is hummus healthy or fattening?
In short, yes, hummus is beneficial. “Hummus is packed with a variety of vital nutrients,” she explains Jerlyn Jones, RDN, LDShe’s a registered dietitian based in Atlanta, offering protein, fiber, and unsaturated fats.
Plant-based protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Additionally, fiber, derived mainly from chickpeas and tahini, aids digestion, helps maintain a healthy weight, and has been linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes. Hummus also contains healthy fats, largely from olive oil and tahini, that play a vital 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, giving your body a little extra energy as you get going. It is also naturally gluten-free and can be easily incorporated into a variety of diets.
For those focused on weight control, hummus can be a smart addition. New research suggests that chickpeas and hummus may play a beneficial role in weight control, thanks in part to the fiber and protein they contain.
Is it okay to eat hummus every day?
Eating hummus every day can generally be a healthy choice, as it’s a source of protein, healthy fats, and fiber. But it’s important to consider what you eat your hummus with. Dipping raw veggies, whole-grain pita, or whole-grain crackers is a nutritious choice, but 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 diet rather than individual foods. Including hummus in a balanced and diverse diet can contribute to maintaining good health.
Is hummus good for your gut?
Hummus can be very beneficial for your intestinal health. It is made primarily from chickpeas, which are a great source of dietary fiber. Fiber is essential for maintaining a healthy digestive system as it promotes regular bowel movements and feeds beneficial bacteria in the gut. Additionally, hummus contains ingredients like garlic, which have natural antimicrobial properties that may support gut health.
Chickpeas naturally contain a unique fiber called raffinose; This is one of the factors that make chickpeas, one of the main ingredients of hummus, a food that supports gut health. Raffinose may modulate gut microbial composition to help support a healthy gut microbiota.
Is hummus healthy for weight loss?
Hummus can be really healthy for weight loss, thanks mainly to the chickpeas used to make this dip. Chickpeas contain slowly digestible carbohydrates, high fiber and protein content, and moderate energy density. Data shows that higher intake of legumes (such as chickpeas) is linked to a reduced risk of obesity and a lower BMI. Other data shows that pulse intake is linked to increased satiety; This may help people eat fewer calories throughout the day and potentially help manage a healthy weight.
How can you add hummus to your diet?
Hummus is a versatile and nutritious addition to your diet that you can enjoy in a variety of ways. The simplest and perhaps most common method is to use fresh vegetables such as carrots, cucumbers and bell peppers as dips for a healthy and satisfying snack. Some people like to drizzle olive oil over the sauce before upping the healthy stakes because these oils contain antioxidants and healthy fats.
But using 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 veggies and protein, as an ingredient in vinaigrette, or as a topping on your greens,” says Tina Martinez, food producer for Hearst Lifestyle Group.
“Hummus can also be used as a spread on a sandwich,” Martinez said. When making shelled fish or chicken, she suggested using hummus instead of an egg base before topping the protein with crushed nuts.
If you admire the hummus concept but want to add a unique flavor to your sauces, try our red lentil hummus recipe.