Whether you need lunch in a rush or a pre-dinner snack, hummus is one of those tasty treats that never fails to please. Made from chickpea puree and tahini, plus extras like olive oil, lemon juice and garlic, the sauce is as delicious as it is simple. But is hummus healthy?
“Hummus is a delicious, nutrient-dense and versatile paste, condiment or dip,” he explains. Pam Fullenweider, RD, MS, a registered dietitian who specializes in the Mediterranean diet. But not all hummus is made equally. So should you keep hummus in your rotation? This is what dietitians think.
Is hummus good for you?
In short, yes, hummus suits you. “Hummus is packed with a variety of vital nutrients,” he explains. Jerlyn Jones, RDN, RHP, an Atlanta-based Registered Dietitian, offering protein, fiber, and unsaturated fat.
Chickpeas (also known as garbanzo beans) are the main ingredient in hummus and are high in protein and fiber, making you feel full after eating, Fullenweider says. Plus, they’re a great source of iron, magnesium, and B vitamins, Jones notes.
Tahini, a sesame seed paste that is the second most important ingredient in the sauce, is equally healthy and offers mono- and polyunsaturated fats, minerals, and even more protein and fiber, Jones continues. Olive oil and tahini are rich in antioxidants, helping to fight inflammationadds Fullenweider. And “the winning combination” of healthy fats, protein, and fiber can keep blood sugar in check and spike. intestinal health, she says.
“Hummus is a great option for people with dietary intolerances or allergies because it is naturally gluten, nut, and dairy free,” explains Fullenweider. It is a source of protein especially useful for vegans and vegetarians, too.
Is homemade hummus healthier?
Store-bought hummus can be just as healthy as its homemade counterpart, experts say, and very convenient, but you need to read the label carefully. “Buy hummus with as few ingredients as possible, mostly whole foods,” Jones recommends. To do that, only look for ingredients with names that you recognize on the label.
Fullenweider advises avoiding pre-made hummus made with preservatives like potassium sorbate and sodium benzoate, and also opting for options made with only olive or canola oil. Other oils are not as beneficial, according to experts, so it is best to omit them.
Added sugars, including corn syrup, cane sugar, and honey, can also sneak into store-bought hummus, so look for options without these ingredients. Pay attention to the sodium content too – it’s easy to accidentally choose an option with a lot of salt, Jones says. (This is a good note when you are also making hummus at home.)
How can you add hummus to your diet?
Yes, hummus is delicious as a topping, especially when paired with celery, carrots, cucumbers, pickles, radishes, and other greens. (They are an improvement over the salty pita chips.) But don’t be afraid to get a little creative – Jones recommends treating it like a condiment, using it on sandwiches and wraps to replace other toppings like mayonnaise or ketchup.
In addition, it is super easy to prepare at home. “If you haven’t tried making homemade hummus, give it a try,” says Fullenweider. “It’s so easy and delicious that you may never buy it from the store again.” (Looking for a place to start? Try one classic hummus recipe or change things with red lentil hummus.)
Making your own hummus also opens up a world of possibilities, explains Jones. Add your favorite flavors, like sriracha, olives, sun-dried tomatoes, and mushrooms, into the mix or on top. Use other types of canned beans in place of chickpeas. Or try a guacamole hummus by adding jalapeño and substituting avocado for tahini and lime for lemon.
“You can feel good eating hummus,” says Jones.
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