Hummus is an incredibly popular Middle Eastern dip and spread. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients). Although hummus is widely available in supermarkets, it’s incredibly easy to make at home. The New York Times reported that the hummus industry has grown from just a $5 million dollar business 15 years ago, to one that totaled $530 million at U.S. food retailers in 2012. Health benefits of hummus. However, sometimes inflammation can persist longer than necessary. Hummus also makes a tasty dip and is best paired with crunchy foods like celery, carrots, cucumbers and sweet peppers. Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. Also keep in mind that hummus contains sesame seed paste, also known as tahini. Our website services, content, and products are for informational purposes only. It can help improve your bone, muscle, skin, and blood health After the study, those who ate extra chickpeas had 4.6% lower “bad” LDL cholesterol levels than people eating extra wheat (21). Foods with a high GI value are quickly digested and then absorbed, causing a sharp spike and fall in blood sugar levels. Otherwise, if you do not exercise portion control it will lead to weight gain and as a woman you might have trouble as you shop for leggings that might fit you as you shop around for something to wear to the gym. Hummus has several properties that may help control your blood sugar levels. 1. It also matters what accompaniments you are dipping. The 9 Healthiest Beans and Legumes You Can Eat, 12 High-Carb Foods That Are Actually Super Healthy. Fortunately, hummus can be enjoyed by nearly everyone. People who are sensitive to FODMAPs, such as those with irritable bowel syndrome, should be careful not to overindulge in hummus (32). Similarly, sesame seeds, which make up tahini, may help reduce markers of inflammation in the body like IL-6 and CRP, which are elevated in inflammatory diseases like arthritis (7, 8). High nutritional value – among the many nutrients that hummus contains include iron, vitamin C from the lemons and soluble fiber which aids in the maintenance of sugar levels in the blood as well as blocking cholesterol absorption. Food allergies and intolerances affect millions of people worldwide. Hummus, that creamy dip that hails from the Middle East, has a reputation as a clean, healthy food. The glycemic index is a scale that measures the ability of foods to raise blood sugar. Protein is an important nutrient for optimal health, but not all protein sources are equal. High cholesterol levels mean a higher risk of cardiovascular disease. This is called chronic inflammation, and it has been linked to many serious health problems (3). Eating hummus prevents the onset of heart diseases like hypertension and control cholesterol levels at the same time. It is a great source of dietary fiber, which has been shown to boost levels of the fullness hormones cholecystokinin (CCK), peptide YY and GLP-1. When food has a high fiber component your stomach to … The Crunchy Truth, How Your Gut Bacteria Can Influence Your Weight, 20 Effective Tips to Lose Belly Fat (Backed by Science), Healthy Fats vs. Plus some of the nutritional value may have been lost over time. 3. Although hummus is naturally free of these ingredients, it’s still wise to read the full list of ingredients, as some brands may add preservatives or other ingredients. In addition, hummus includes iron, folate, phosphorus and B vitamins, all of which are important for vegetarians and vegans, as they may not get enough from their diet. This article outlines an anti-inflammatory diet plan that is based on science. Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally, Why Is Fiber Good for You? Here's how your gut bacteria can influence your weight. I gather that you want some nutritional guidance for it. Hummus, the simple dip of chickpeas, olive oil, lemon juice and salt, has America under a spell. Health benefits of hummus include weight loss, skin care, and improved digestive system, heart health, and muscular functions. Hummus can benefit the heart, thanks to its incredible ingredients. Hummus contains chickpeas and olive oil — two ingredients that may reduce risk factors, and thus overall risk, for heart disease. Place the ingredients into a food processor and blend until smooth. Interestingly, according to a national survey, people who regularly consumed chickpeas or hummus were 53% less likely to be obese. Generally speaking, most condiments—such as mayonnaise and ranch sauce—are lacking in nutritional value. Surveys have shown that people who consume chickpeas or hummus regularly are less likely to be obese, plus have a lower BMI and smaller waist circumference. Another study found that for every 10 grams (about 2 tsp) of extra virgin olive oil consumed per day, the risk of heart disease decreased by an extra 10% (24). What you eat can have a big effect on inflammation in your body. For example, research has shown that white bread releases four times more sugar into the blood after a meal than hummus, despite providing the same amount of carbs (19). 4. All in all, hummus is a super simple, healthy and delicious addition to your diet. The question of whether hummus is good or bad does not have a definite answer. Olive oil is another major ingredient in hummus. Hummus provides various nutrients like fiber that soak excess cholesterol from blood vessels. Fiber is indigestible material found in foods. Consuming enough protein is essential for optimal growth, recovery and immune function. Below are some of the benefits of eating hummus. They also had a lower BMI and their waist size was an average of 2.2 inches (5.5 cm) smaller than people who did not regularly consume chickpeas or hummus (25). Your diet includes dozens of fats, each with a different function and effect. But when you take two servings that quickly adds up the number of calories. This is one reason why hummus is widely accredited with helping people lose weight. Not only is hummus nutritious and tasty, but it’s also easy to add to your diet — there are seemingly endless ways you can use hummus. 1. Hummus contains protein, carbohydrates, and starches. In a study, dietary supplementation with chickpeas for five weeks had helped lower serum levels of both total cholesterol and LDL cholesterol (5). And to cap it all, the garlic contained in hummus provides vitamin B6, vitamin B1, manganese, potassium, copper, phosphorous and calcium. Many people find this satisfies potato chip cravings. Spread it onto your favorite wrap, pita pocket or sandwich instead of other high-calorie spreads like mayonnaise or creamy dressings. Additionally, a review of 10 studies with over 268 people concluded that a diet rich in legumes like chickpeas reduced “bad” LDL cholesterol by an average of 5% (22). But on the whole, hummus has plenty of health benefits.

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