by Hummus paired with fresh vegetables or pita begs for curiosity about its nutritional benefits. With its origins dating 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 lunch boxes, picnics and dinner parties, you may wonder, “Is hummus healthy?”
Meet the experts: Pam Fullenweider, RD, MSregistered dietitian who specializes in the Mediterranean diet; Jerlyn Jones, RDN, LDregistered dietitian based in Atlanta; Lauren Manaker, MS, RDN
“Hummus is a delicious, nutrient-dense, versatile spread, dip or dip,” explains Pam Fullenweider, RD, MSregistered dietitian who specializes in the Mediterranean diet. But not all hummus is created equal. So, should you keep hummus in your rotation? This is what dietitians think.
What is hummus?
Hummus is mainly made from chickpeas. These small legumes are brushed 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, and garlic adds a bit of sass, and olive oil wraps it all in a 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 today, hummus can be much more than blended chickpeas. Creativity in the kitchen has resulted in versions infused with roasted red peppers, offering a smoky sweetness, or garnished with a swirl of vibrant pesto, seamlessly blending the flavors of the Mediterranean. Adventurous chefs have also experimented with beets 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,” he explains Jerlyn Jones, RDN, LDa registered dietitian based in Atlanta, offering protein, fiber and unsaturated fats.
The plant-based protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. In addition, the fiber, mainly 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 present also in hummus, mainly because of the olive oil and tahini, and they play a vital role in maintaining brain health, reducing inflammation, and supporting overall heart health. Together, these macronutrients make hummus not only a tasty and satisfying snack but also a great addition to a balanced diet.
Hummus is also packed with essential vitamins and minerals, such as B vitamins, iron, and manganese, which give your body a little extra pep in its step. In addition, 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 wise addition. Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management, in part thanks to their fiber and protein content.
Is it okay to eat hummus every day?
Eating hummus every day can be a generally healthy choice, as it is a source of protein, healthy fats, and fiber. However, it is important to consider what you are eating for hummus. Dipping raw vegetables, whole-grain pita, or whole-grain crackers is a nutritious option, but pairing it with fried potato chips may not be the best option due to their high fat and calorie content. Ultimately, it is essential to focus on your overall dietary pattern rather than individual foods. Incorporating hummus into a balanced, varied diet can help maintain good health.
Is hummus good for your gut?
Humus can be quite beneficial for your gut health. It is mainly made from chickpeas, which are an excellent source of dietary fiber. Fiber is essential for maintaining a healthy digestive system as it promotes regular bowel movements and nourishes 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 chickpeas — a gut-healthy food. Raffinose may modulate intestinal microbial composition to help promote a healthy gut microbiota.
Is hummus healthy for weight loss?
Humas can be healthy for weight loss, mainly thanks to the chickens used to make this dip. That chickpeas contain slowly digestible carbohydrates, high fiber and protein, and moderate energy density. Data show that a higher intake of pies (such as chicken) is linked to a reduced risk of obesity and a lower BMI. Other data show that pulse intake is linked to increased satiety, which may help people eat fewer calories throughout the day – potentially helping to 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 popular, way is to use it as a dip for fresh vegetables like carrots, cucumbers, and bell peppers, making for a healthy and satisfying snack. Some people like to drizzle 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 dressings, or as a dollop on top of your greens,” shared Tina Martinez, food producer at Hearst Lifestyle Group.
“Hummus can also be used as a spread on a sandwich,” Martinez shared. And when she was making crusted fish or chicken, she suggested using hummus instead of an egg base before dredging the protein in crushed nuts.
If you’re a fan of the hummus concept but want to add a special flavor to your dip, try our red lentil hummus recipe.
