Hummus: Nutrition Facts and Health Benefits

Hummus: Nutrition Facts and Health Benefits

Overview

People, especially ones from Western countries, are familiar with hummus.

Hummus is a paste which is made from chickpeas, olive oil and sesame.

It is believed that hummus first appeared in Middle East.

Not only does hummus have appealing taste, this dish also contain as extensive diversity of beneficial health effects.

This article will shed light on nutrition facts and benefits of hummus which you may not know.

Nutrition Facts

Hummus: Nutrition Facts

As mentioned before, chickpea is main ingredient of hummus.

This food is popular all over the world thanks to its nutritional properties (1).

Also, olive oil, sesame and lemon can be found in hummus.

The combination of these ingredients contribute to nutritional value of hummus.

To specify, this food is a storehouse of many essential minerals.

They are potassium, phosphorous, magnesium, iron, zinc, etc.

Moreover, hummus is an excellent source of vitamins and fiber.

All of which contribute to the fact that hummus can bring about many good health effects.

Bottom line: Hummus is high in nutrients, which is a good explaination for its beneficial health qualities.

Benefits of Hummus

Here are top 10 benefits of hummus which are well-known.

1. Diabetes

To improve the condition of diabetes is one of the most outstanding benefits of hummus.

Regarding glycemic index, hummus scores low (2).

As a result, it can effectively regulate blood sugar levels.

When blood sugar levels are kept in check, it is likely that the condition of diabetes will be better.

Also, fiber in hummus will be responsible for slowing down the process of releasing sugar in the body (3).

That’s why diabetic patients should consume hummus.

2. Pregnancy

For long, hummus is known as a healthy snack for pregnancy.

In fact, hummus can offer a wide range of nutrients which are beneficial for prenant women.

To specify, it is rich in folate (4).

As a result, hummus consumption may prevent the danger of spina bifida – birth defects in babies.

Moreover, proteins and minerals including iron, calcium, potassium, etc in this food can enhance mother’s health as well.

Bottom line: The massive benefits of hummus make it ideal snack for pregnant women.

3. Digestive Condition

When it comes to benefits of hummus, people usually mention to digestive function improvement.

In fact, a good source of fiber in hummus is beneficial for healthy digestive system.

According to a study, fiber-rich hummus intake can sipport to rehulate bowel movements.

Also, it can bring away constipation discomforts (5).

Moreover, hummus is able to satisfy your desire for foods.

As a result, you will not look for food at night.

Bottom line: The richness in fiber content helps hummus good for digestive function.

4. Muscles

Another benefits of hummus can be listed as its positive impacts on muscle health.

Facts have shown that amino acids are essential for forming a healthy muscle and tissue system.

To specify, they strengthen muscular system, repair tissue damage and improve brain function.

Luckily, hummus is a rich source of amino acids.

Therefore, it is easy to understand that hummus consumption can ensure a healthy muscle system.

5. Weaning Foods

Generally, many professors advise that mothers should feed your babies with hummus (6).

In reality, the flavory of hummus may attract attention from your baby easily.

More importantly, hummus can provide your child with enough essential proteins and nutrients

Bottom line: Hummus can serve as weaning food for small babies thanks to its ability to offer enough nutrients for their health.

6. Cancer

Hummus: Cancer Prevention

Benefits of hummus also includes its anti-cancer effect.

Nowadays, cancer is one of the biggest killers all around the world.

In fact, this health issue emerges when cells inside the body system grow uncontrolled.

There are 2 factors including phytic acid and saponins which may work against the development of cancerous cells.

Luckily, hummus contain both of which.

According to some research, hummus intake can reduce the danger of colon cancer and lung cancer (7).

7. Omega-3 fatty Acids

Omega-3 fatty acids are also responsible for numerous benefits of hummus.

In reality, omega-3 fatty acids are polynsaturated fatty acids.

They can provide multiple functions including relieving inflammatory diseases, fighting cancer or hypertension.

Bottom line: The appearance of omega-3 fatty acids contributes to a wide range benefits of hummus.

8. Heart Diseases

As mentioned before, olive is one of the main ingredients in hummus.

And olive plays a part in the good effect of hummus on heart health.

A research concluded that olive oil may lead to reduced danger of cardiovascular diseases (8).

Also, some risks which are related to heart function such as stroke are also addressed thanks to olive.

9. Cholesterol

It is undeniable that healthy levels of cholesterol are important.

Fortunately, hummus intake can keep cholesterol levels in our body in check.

According to a study, hummus can result in reduction of LDL cholesterol ( the “bad” cholesterol) (9).

Another research concluded that olive oil in hummus might work against oxidation which is bad for cholesterol levels (10).

Bottom line: The habit of eating hummus may be good at regulating your cholesterol levels.

Take Home Message

Although ready-to-eat hummus can be available in any store, people should do it themselves.

Here is the way:

What are needed: mashed chickpeas, olive oil, lemon juice, salt, garlic, pepper, tahini.

How to prepare:

  • Grind all the ingredients to have a smooth and consistent mixture
  • Add some seasoning to taste

Alternatively, we can serve hummus with fresh carrots.

Hummus can be spread into sandwich, burger or wrap.

Also, it can be a favorable dish for vegetarian community.

Generally, hummus is quite safe for consuming.

However, there are some words of caution which you should remember.

Specifically, people with diarrhea and gas should avoid eating hummus.

In case you get allergic to some ingredients of hummus, you’d better reduce its amount or replace it by another.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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