Is Hummus Healthy? Yes, But…

hummus is healthy

Hummus may have been around for centuries, but the U.S. didn’t pick up the tasty dish until the mid-2000s. 

It’s often referenced as a superfood and noted as being a healthy snack that offers enormous nutritional benefits. 

However, despite all its alleged goodness, how good is hummus for you? Is it healthy?

What nutritional benefits does it have to offer? 

Is hummus keto-friendly? 

How many carbs does hummus have in it?

So, Is Hummus Healthy?

In a nutshell, yes, hummus is, in fact, healthy. If you want to lose weight, maintain a healthy blood sugar level or give your diet more nutrients, hummus will ensure you meet these and more health goals.

Vegans and vegetarians don’t consume meat, which means they need to get their source of protein somewhere. Hummus is one place to get this much-needed nutrient.

Be aware, though, just because something claims to be healthy doesn’t mean it’s always healthy. It’s imperative that you read the brands’ nutritional labels.

Ingredients can be vastly different from each one, and you may find you have a hummus allergy if you are sensitive to an ingredient.

If you’re aiming for a low-sodium diet, you may discover many brands of hummus have high sodium levels.

If that’s the case, reading the labels gives you a chance to alter your sodium consumption.

Hummus’ Health Benefits: What Are They?

Many people have asked the question, “Is hummus good for you?” More and more people are trying to eat healthily, so it’s not all that surprising that the question is often asked. 

Nutritionists say hummus is loaded with good fats – polyunsaturated and monounsaturated fats – that derive from fish, nuts, seeds and vegetable oils.

There is just one tablespoon of unsaturated fats in hummus – due to the olive oil and tahini ingredients.

Hummus doesn’t contain many carbs but is loaded with minerals and vitamins such as zinc, iron, B vitamins and calcium. Some hummus brands have anti-inflammatory property ingredients in their recipe, such as cumin and garlic. What are some of the benefits associated with hummus?

  • Appetite Control – Hummus is quite filling as a snack and is usually eaten with dip-friendly foods such as vegetables and fiber-loaded chips. This helps in keeping you fuller for longer.
  • Protein Increase – Vegetarians and vegans need other sources of protein, and hummus is one source that can offer this. However, anybody who wants to increase their protein intake can benefit from hummus.
  • Better Blood Sugar Levels – The great thing about hummus is that it has a low sugar content, which also helps in keeping people fuller for longer. Diabetics and children who need help controlling their blood sugar levels can do well to consume hummus.
  • Well-Balanced Diet – Hummus is loaded with vitamins, nutrients, healthy fats, protein and fiber – all of which can lower inflammation in the body, decrease your chance of certain diseases and improve your heart’s health.

Nutritional Content of Hummus

Nutritional content of hummus varies from brand to brand, but there are several nutritional facts that don’t change – low in sugar, low in carbs and high in protein.

Homemade hummus allows you to control what goes in your dish, affecting its nutritional content. Of course, if you choose to purchase a store-bought brand, make sure to read the nutrition label.

The USDA notes that two tablespoons of hummus offer the following nutritional values:

  • Calories 59.9
  • Carbohydrates 8g
  • Fat 2.5g
  • Fiber 1.99g
  • Protein 3g
  • Sodium 170mg
  • Sugars 1g

Hummus is a concoction of several ingredients. Therefore, it’s essential to look at each ingredient’s nutrition facts to understand its nutritional content.

Chickpeas’ health benefits

Chickpeas are loaded with plant-based fiber and protein, which slow the digestion process down and keep you feeling fuller for longer. They also have minerals – manganese, copper, iron and phosphorus – that help with cell growth and development. What are the nutritional details of this superfood?

  • Calories 128
  • Carbohydrates 20.8g
  • Fat 1.5g
  • Fiber 4g
  • Protein 8g
  • Sodium 232 mg
  • Sugars 0.8g

Garlic’s health benefits

Garlic has so many health benefits, including having antioxidant and anti-inflammatory properties. It’s been shown to lower cholesterol levels and blood pressure while improving the immune response.

It’s also one food that doesn’t have to be added to hummus but can bring out its flavor even more. What are the nutritional details of garlic?

  • Calories 4.47
  • Carbs 0.993g
  • Fat 0.015g
  • Fiber 0.063g
  • Protein 0.191g
  • Sodium 0.51mg
  • Sugar 0.03g

Lemon Juice’s health benefits

With the addition of lemon juice, you may think that hummus is acidotic, but it’s not. Yes, it does contain a minute amount of lemon juice but not enough to be considered acidotic. Similar to other citrus fruits, lemon juice has a plethora of vitamin C, which your body’s immune system, heart and cholesterol need.

Lemon juice helps with absorbing minerals such as iron. When you eat iron-loaded foods, you give your body the best foods possible. What are the nutritional details of lemon juice?

  • Calories 6.71
  • Carbohydrates 2.1g
  • Fat 0.073g
  • Fiber 0.091g
  • Protein 0.107g
  • Sodium 0.305mg
  • Sugars 0.769g

Olive oil’s heath benefits

This kind of oil was used long before the “Mediterranean diet” was heard and became popular. There is a multitude of reasons for this – it tastes good, is an excellent source of both omega-3 and omega-6 fatty acids and has plenty of oleic acid, a monounsaturated fat. All of these help the body fight inflammation, making hummus a must-go-to food.

Studies have shown that olive oil also contains antibacterial properties that have proven to help with various cancers, Alzheimer’s disease and rheumatoid arthritis. What are the nutritional details of olive oil?

  • Calories 120
  • Carbohydrates 0g
  • Fat 14g
  • Fiber 0g
  • Protein 0g
  • Sodium 0mg
  • Sugars 0g

Tahini’s health benefits

Tahini is similar in its nutrient content – plenty of protein, fiber, manganese and phosphorus. However, it has so much more to offer to those who consume it. Much of its fat comes from two sources of monounsaturated fatty acids – sesamolin and sesamin. These are good fats that contain anti-inflammatory properties.

It’s also loaded with antioxidants that help stave off free radical damage. If allowed to roam free, these free radicals will cause dangerous chemical reactions within the body.

By adding tahini to your diet, you can stave off this damage with increased antioxidants. You also lower your chances of cancer and liver problems by doing this. What are the nutritional details of Tahini?

  • Calories 190
  • Carbohydrates 6g
  • Fat 16g
  • Fiber 3g
  • Protein 5g
  • Sodium 5.1mg
  • Sugars 0g

6 Commonly Asked Questions About Hummus, Health, Diet and Consumption

Can You Lose Weight Eating Hummus?

People who want to lose weight should consider hummus when they want a snack. After all, it’s loaded with fiber and protein that helps make you feel fuller and increases the speed of your metabolism.

When this happens, you don’t eat as much during snack time, and your craving is satisfied.

According to a Journal & Food Sciences study, people who ate hummus regularly had a smaller waist size and low BMI compared to those who didn’t regularly eat the food.

Isn’t hummus fattening, though?

Actually, this is one food that has the lowest fat in it, which means it should be included in your diet.

Can People Who Have A Gluten Intolerance Eat Hummus?

Now, you may be wondering if hummus is gluten-free, and the answer is yes. Anybody who has a gluten intolerance or suffers from celiac disease can enjoy hummus without any issues.

Of course, you should still read labels if you’re buying ones from the store.

Make sure that you read them carefully to ensure the hummus brand you choose doesn’t contain any ingredients to which you have an allergy.

Can Hummus Be Considered Carb and Keto-Friendly?

Is hummus keto?

Is hummus low-carb?

If you’re on the keto diet, stop for a moment and consider the nutritional information of this food. Hummus can have eight grams of carbs in a two-tablespoon serving.

Keto means you reduce your consumption of carbs, and hummus may not be the best snack for your diet.

The ingredients of hummus mainly comprise complex carbs, meaning the body could suffer from a dramatic rise in blood sugar levels because of its inability to effectively digest them.

The primary offender of carbs in hummus is the chickpea. However, if you want keto and low-carb-friendly hummus, there are other base choices out there.

For instance, roasted cauliflower hummus contains no chickpeas, making it a great keto-friendly hummus choice.

Is Hummus Paleo-Friendly?

A Paleo diet means you eat easily-digestible foods your ancestors would have consumed, such as nuts, fish, vegetables, etc.

Since the majority of hummus is made up of chickpeas, it’s not a Paleo-friendly food.

Legumes, which is what chickpeas are, are a no-no for people on this diet. Hummus is considered a “cultivated” food, so it’s not on the Paleo diet OK list.

Since chickpeas are problematic for people on the Paleo diet, substituting the chickpea base for another base such as cauliflower converts it into a Paleo-friendly food.

Is Hummus Vegan?

When the standard ingredients are used to make hummus, it is a vegan-friendly food.

The addition of flavors is what determines if it remains vegan-friendly or not. Hummus contains no animal products in most cases, making it safe for vegans to eat.

Best of all, it’s a dip, so, in most cases, you’re using vegetables to eat it.

Vegetables are definitely vegan-friendly.

Are Dogs Able To Consume Hummus?

Although there are many human foods that dogs can eat, hummus is not one of them.

Chickpeas alone are acceptable for canine consumption. However, any hummus recipes with lemon juice and garlic are not canine-friendly.

Lemon juice’s citric acid can cause stomach upset, leading to vomiting and diarrhea. Garlic’s reaction is much more than that and could lead to canine death.

A minute amount of hummus may not be devastating to your dog; it’s the larger quantities of hummus you’d have to be concerned about.

If you make or buy plain hummus – no garlic or lemon juice – then giving hummus to your canine friend is safe to do. Of course, better safe than sorry.

Avoid giving hummus to your dog entirely!

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