Is Hummus Good for You? Dietitians Explain the Dip’s Health Benefits
Hummus paired with fresh vegetables or pita invites curiosity about its nutritional virtues. With its origins tracing back to the Middle East, the chickpea-based spread has captured the hearts and palates of many across the globe. As it finds its way into lunchboxes, picnics, and dinner parties, you may wonder, “Is hummus healthy?”
Meet the experts: Pam Fullenweider, R.D., M.S., a registered dietitian who specializes in the Mediterranean diet; Jerlyn Jones, R.D.N., L.D., a registered dietitian based in Atlanta; Lauren Manaker, M.S., R.D.N
“Hummus is a delicious, nutrient-dense, versatile spread, condiment, or dip,” explains Pam Fullenweider, R.D., M.S., a registered dietitian who specializes in the Mediterranean diet. But not all hummus is made equally. So, should you keep hummus in your rotation? Here’s what dietitians think.
What is hummus?
Hummus is made primarily from chickpeas. These little legumes are mashed up and mixed with tahini, which is a paste made from sesame seeds, to create a smooth, nutty dip. Lemon juice adds a zesty kick, while garlic infuses a bit of sass, and olive oil wraps it all up in velvety richness. Together, these humble ingredients harmonize into a nutritious and delicious spread, offering a delightful balance of flavors that melt in your mouth.
But nowadays, hummus can be so much more than blended chickpeas. Creativity in the kitchen has led to versions infused with roasted red peppers, offering a smoky sweetness, or garnished with a vibrant pesto swirl, merging Mediterranean flavors seamlessly. Adventurous chefs have also experimented with beet or avocado additions, giving hummus a colorful twist while adding nutritional benefits.
Is hummus healthy or fattening?
In short, yes, hummus is good for you. “Hummus is packed with a variety of vital nutrients,” explains Jerlyn Jones, R.D.N., L.D., a registered dietitian based in Atlanta, offering protein, fiber, and unsaturated fats.
The plant-based protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Additionally, the fiber, predominantly derived from chickpeas and tahini, aids digestion, helps maintain a healthy weight, and is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes. Healthy fats are also present in hummus, largely due to the olive oil and tahini, and 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 satisfying 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 give your body a little extra pep in its step. Plus, it’s naturally gluten-free and can be easily incorporated into a variety of diets.
For those who are focused on weight management, hummus can be a wise addition. Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management, in part thanks to the fiber and protein it contains.
Is it ok to eat hummus every day?
Eating hummus every day 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 wholegrain crackers is a nutritious choice, whereas pairing it with fried potato chips might not be the best option due to their high fat and calorie content. Ultimately, it's essential to focus on your overall dietary pattern rather than individual foods. Incorporating hummus into a balanced and varied diet can contribute to maintaining good health.
Is hummus good for your gut?
Hummus can be quite beneficial for your gut health. It is primarily made 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 the beneficial bacteria in the gut. Additionally, hummus contains ingredients like garlic, which has natural antimicrobial properties that may support gut health.
Chickpeas naturally contain a unique fiber called raffinose, which is one factor that makes chickpeas—one of the main ingredients in hummus—a gut health-promoting food. Raffinose may modulate the intestinal microbial composition to help promote a healthy gut microbiota.
Is hummus healthy for weight loss?
Hummus can indeed be healthy for weight loss, mainly thanks 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 a higher intake of pulses (like chickpeas) is linked to a reduced risk for obesity and a lower BMI. Other data shows that pulse intake is linked to increased satiety, which may help people eat fewer calories throughout the day—potentially helping manage 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. One simple, and perhaps most common method is to use it as a dip for fresh vegetables like carrots, cucumbers, and bell peppers, making for a healthy and satisfying snack. Some folks like drizzling olive oil on the dip before enjoying to up the healthy ante, since 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 by using it as a base for roasted vegetables and protein, as an ingredient in salad dressing, or as a dollop on top of your greens,” shared Tina Martinez, food producer at Hearst Lifestyle Group.
“Hummus can be used as a spread on a sandwich too,” Martinez shared. And when making crusted fish or chicken, she suggested using hummus instead of an egg base before dredging the protein in crushed nuts.
If you are a fan of the concept of hummus but you want a unique flavor added to your dip, try our red lentil hummus recipe.
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