Hummus is a truly nutritious snack that is good to include in your daily diet in moderation and when combined with a diverse range of food.
Hummus can be a part of the daily diet if consumed in moderation, and the rest of the diet contains a diverse range of foods. It is a truly nutritious snack that combines protein, fiber, and healthy fats.
According to a 2016 study, people who eat hummus regularly consume more fiber, as well as a variety of nutrients, such as folate, magnesium, potassium, iron, and vitamins A, E, and C.
- While hummus is a very healthy snack option, it should not be consumed in large quantities.
- Even though it is low in fat, it contains calories. According to the US Department of Agriculture, one cup of hummus (246 grams) contains approximately 408 calories.
- Too much hummus can cause stomach problems, such as diarrhea and bloating, in some people.
- Hummus is a nutrient-dense food that, when consumed in moderation and as part of a healthy eating pattern, can help manage weight.
10 health benefits of eating hummus daily
People in the United States have only recently begun to incorporate hummus into their daily diet. When dining out at ethnic restaurants, health-conscious people prefer hummus to fatty dips and spreads laden with mayonnaise.
- Mood enhancer
- Hummus contains a whopping 20 types of amino acids, including tryptophan, phenylalanine, and tyrosine. This helps produce serotonin, which improves mood.
- Hummus contains omega-3 fatty acids, which have been shown to help with minor mood disorders, such as anxiety and depression.
- Fights Inflammation
- Excessive inflammation is associated with several chronic diseases.
- Hummus contains many anti-inflammatory ingredients that are required.
- Olive oil contains antioxidants and anti-inflammatory properties.
- Sesame seeds and chickpea decrease inflammation in the body.
- Aids in weight management
- Hummus, which is high in nutrients and protein, can help with weight loss.
- The high fiber content prevents overeating and weight gain, especially around the organs.
- The spread helps balance blood sugar levels and fights cravings and overeating.
- Prevents anemia
- Chickpeas are high in iron, which aids in the transport of oxygen to red blood cells throughout the body.
- Including hummus in the daily diet is a healthy way to combat iron deficiency and avoid anemia.
- May help prevent cardiovascular disease
- Soluble fiber is well-known for its ability to lower total cholesterol and low-density lipoprotein or "bad" cholesterol, which are the two key biomarkers of cardiovascular disease.
- Hummus contains chickpeas, which are high in soluble fiber and thus, beneficial in the prevention and management of cardiovascular diseases.
- Traditional hummus is made with olive oil, which raises high-density lipoprotein or "good" cholesterol and has antioxidant activity, which reduces inflammation associated with cardiovascular disease.
- Strengthens bones and muscles
- Hummus, which is high in protein, helps build strength and develop bones and muscles.
- Hummus is high in bone-building minerals, such as calcium, zinc, copper, phosphorus, magnesium, and selenium.
- Helps the digestive system
- Hummus' ingredients provide the body with the fiber that helps the digestive system to function more efficiently.
- Furthermore, the ingredients in hummus promote the growth and activity of good bacteria in the gut.
- Controls blood sugar level
- Hummus' main ingredient is chickpea, which has a low glycemic index.
- Hummus contains special fats that slow the release of sugar in the bloodstream. As a result, the blood sugar level remains within a healthy range.
- Reduces cancer risk
- Foods high in folate and fiber, such as chickpeas, promote healthy cell division and lower the risk of colorectal cancer.
- Hummus contains compounds, such as phytic acid and saponins, that aid in the prevention of cancer cell growth.
- Fights infections
- Lemons and garlic, both common ingredients in hummus, are high in antioxidants, and cleansing properties. Similarly, the ingredients boost immune function and aid in the defense against bacteria and viruses.
Is it safe to eat hummus during pregnancy?
It is perfectly safe to consume hummus while pregnant. Hummus is essentially made from mashed chickpeas, olive oil, lemon, and garlic. All of these ingredients are safe to consume while pregnant, and each has its own set of health benefits. When they combine to make hummus, they create a highly nutrient-dense spread.
Hummus is rich in folic acid. When a person is pregnant, they require more folic acid. The acid lowers the child's chances of developing neural tube defects. These flaws are usually associated with the spinal cord and the brain.
Commercial hummus processing can change the nutritional profile of hummus. To reap the most health benefits, prepare it at home or purchase commercially prepared products that contain the same ingredients as traditionally prepared hummus (chickpeas, olive oil, lemon, and spices).
Hummus is good for health as long as people eat it in moderation and don't eat it with added ingredients, such as sugar.
References
Image Source: Getty Images
Davis B. Is it bad to eat hummus every day? MVOrganizing. https://www.mvorganizing.org/is-it-bad-to-eat-hummus-everyday/
Food FAQ. Is hummus fattening? (can you eat it everyday?) https://foodfaq.org/is-hummus-fattening/
Reister EJ, Belote LN, Leidy HJ. The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review. Nutrients. 2020;12(12):3678. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760696/
