Hummus, a creamy dip originating from the Middle East, has gained immense popularity in recent years. Made primarily from chickpeas, tahini, olive oil, lemon juice, and garlic, hummus offers a unique blend of flavors and a wealth of nutritional benefits. This article delves into the potential of hummus as a valuable component of a weight loss plan, exploring its impact on diet quality, appetite control, and overall health.
What is Hummus?
Hummus is a spread made primarily from chickpeas. These little legumes are mashed up and mixed with tahini, which is a paste made from sesame seeds, to create a smooth, nutty dip. Lemon juice adds a zesty kick, while garlic infuses a bit of sass, and olive oil wraps it all up in velvety richness. Together, these humble ingredients harmonize into a nutritious and delicious spread, offering a delightful balance of flavors that melt in your mouth. But nowadays, hummus can be so much more than blended chickpeas. Creativity in the kitchen has led to versions infused with roasted red peppers, offering a smoky sweetness, or garnished with a vibrant pesto swirl, merging Mediterranean flavors seamlessly. Adventurous chefs have also experimented with beet or avocado additions, giving hummus a colorful twist while adding nutritional benefits.
Nutritional Profile of Hummus
Hummus boasts a rich nutritional profile, making it a valuable addition to a balanced diet. Here's a breakdown of its key components:
- Chickpeas: The star ingredient of hummus, chickpeas are a nutritional powerhouse. They are packed with protein, fiber, resistant starch, and unsaturated fatty acids, along with essential vitamins and minerals like riboflavin, niacin, thiamin, folate, potassium, phosphorus, and calcium.
- Tahini: A paste made from ground sesame seeds, tahini is a good source of unsaturated fatty acids, antioxidant lignans, tocopherols, and key minerals including calcium and phosphorus.
- Olive Oil: A staple of the Mediterranean diet, olive oil is rich in monounsaturated fatty acids (MUFAs), which have been linked to various health benefits.
- Fiber: Made from chickpeas (garbanzo beans), hummus is naturally rich in fibre. Studies support that the type of fibre in chickpeas has a positive effect on our gut health, promoting the numbers of beneficial bacteria which in turn helps enhance intestinal health.
A level tablespoon (30g) provides:92 kcal/382 kJ2g protein8g fat3.1g carbohydrate1.5g fibre19mg magnesium0.57mg iron13mcg folate
Hummus and Weight Management
Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management, in part thanks to the fiber and protein it contains. Including chickpeas regularly in the diet appears to be associated with a lower weight, lower body mass index (BMI) and a better waist circumference. This is partly thanks to the type of starch in chickpeas, one-third of which is a type called amylose. This starch is more resistant to our digestive enzymes which means the more amylose in a food the less digestible the food is.
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Several factors contribute to the potential weight management benefits of hummus:
1. Appetite Control and Satiety
Hummus is a source of plant-based protein and fiber, which can help keep you satisfied for longer. For just a small serving, hummus packs a punch when it comes to fiber and protein, making it a more filling snack.
The consumption of hummus and/or its respective ingredients has been shown to improve appetite control compared to other commonly consumed foods. In a randomized crossover study, adults who consumed an afternoon snack containing hummus experienced a 250 kcal reduction in subsequent evening snacking on high-sugar dessert foods compared to a higher-sugar snack or no snacking.
2. Improved Diet Quality
In addition to improving nutrient intake, a few studies support the consumption of hummus or hummus ingredients to improve diet quality through the replacement of energy-dense, nutrient-poor foods.
The incorporation of hummus into the diet can improve diet quality by replacing foods higher in saturated fats, sodium, or added sugars. The daily consumption of chickpeas led to voluntary reductions in all food groups compared to the habitual diet. Of particular interest is the reduction in nutrient-poor, energy-dense snacks.
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3. Blood Sugar Control
Hummus and its respective ingredients are considered low glycemic-index (GI) foods. The low GI characteristics are a result of their low sugar: high fiber/protein/fat content, slow digestibility, and slow rates of absorption. Specifically, chickpeas, and thus hummus, contain a high amount of the resistant starch amylose.
Amylose, which contributes between 20 to 45% of the starch content of chickpeas, is digested and absorbed more slowly than other food components, thus reducing postprandial blood glucose concentrations. Additionally, the fermentation of amylose is thought to increase gut hormones such as GLP-1 and PYY , which in turn improves glucose tolerance and enhances insulin secretion.
Hummus contains soluble fibers that decrease gastric emptying and increase gastric distention , resulting in a decrease in the digestive process and reduced glucose release. Lastly, hummus and its ingredients have high monounsaturated fatty acid (MUFA) and polyunsaturated fatty acid (PUFA) content which also improve glucose metabolism. Additionally, tahini is rich in several antioxidant lignans, including sesamin.
Heart Health Benefits
Hummus may be good for the heart, containing fibre-rich chickpeas as well as olive oil and sesame seeds which are a source of heart-healthy mono-unsaturated fats.
Modest reductions in blood lipids (including cholesterol) and blood pressure reduce the relative risk of CVD events. Although no studies to date have examined the effects of hummus on blood lipids or blood pressure, several clinical trials demonstrate effects of hummus ingredients on these outcomes.
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Compared to a habitual diet, the incorporation of chickpeas into the diet lowered total cholesterol and low-density lipoprotein (LDL) cholesterol. The beneficial actions of chickpeas on cholesterol and lipid levels are thought to be due in part to their fatty acid profile. Chickpeas are relatively high in PUFA and low in saturated fat, and the consumption of chickpeas is associated with an increased intake of PUFA (as a percentage of total fat) and a reduced intake of saturated fat (as a percentage of total fat)
Besides their fatty acid profile, chickpeas contain a variety of health-promoting phytonutrients, including isoflavones, saponins, and fiber. The saponin content in chickpeas is higher than in many other pulses, and this non-phenol phytonutrient is known to form an insoluble complex with cholesterol and thereby inhibit both cholesterol absorption and bile acid reabsorption.
Gut Health Benefits
Hummus can be quite beneficial for your gut health. It is primarily made from chickpeas, which are a great source of dietary fiber. Fiber is essential for maintaining a healthy digestive system as it promotes regular bowel movements and feeds the beneficial bacteria in the gut. Additionally, hummus contains ingredients like garlic, which has natural antimicrobial properties that may support gut health.
Chickpeas naturally contain a unique fiber called raffinose, which is one factor that makes chickpeas-one of the main ingredients in hummus-a gut health-promoting food. Raffinose may modulate the intestinal microbial composition to help promote a healthy gut microbiota.
Studies support that the type of fibre in chickpeas has a positive effect on our gut health, promoting the numbers of beneficial bacteria which in turn helps enhance intestinal health.
Incorporating Hummus into Your Diet
Hummus is super versatile and works well in snacks, meals and even desserts! Here are some creative ways to incorporate hummus into your diet:
- As a dip: Pair hummus with fresh vegetables like carrots, cucumbers, bell peppers, or whole-grain pita bread for a healthy and satisfying snack. Some folks like drizzling olive oil on the dip before enjoying to up the healthy ante, since these oils contain antioxidants and healthy fats.
- Spread on Sandwiches: Replace mayonnaise with hummus on your sandwiches or wraps for that same creaminess but more fiber and protein. Need recipe inspo?
- Incorporate into Meals: Add a dollop of hummus to bowls, wraps or baked potatoes for an extra boost of flavor and nutrients.
- Salads: You can add hummus to salads by using it as a base for roasted vegetables and protein, as an ingredient in salad dressing, or as a dollop on top of your greens,”
- As a base for crusted fish or chicken: when making crusted fish or chicken, use hummus instead of an egg base before dredging the protein in crushed nuts.
- Make a Dessert Hummus: Use a base of chickpeas and tahini in something sweeter with our Dark Chocolate Hummus.
- Try Different Flavors: Don’t forget to experiment with various ingredients that can add flavor to hummus, like roasted red pepper or avocado, to keep things interesting.
Is Hummus Safe for Everyone?
Hummus is generally healthy and safe for most people. However, there are a few considerations to keep in mind:
- Allergies: People with food allergies should check ingredient lists carefully. Hummus contains sesame (from tahini) which is considered a common allergen. Hummus is safe for most people, however, if you have an allergy to any of the ingredients such as chickpeas (legumes), sesame seeds or garlic you should avoid eating it.
- Sodium Content: Store-bought hummus can often be high in sodium, especially if you’re having several servings. It’s also worth being mindful that some shop-bought hummus may include unexpected extras, so always check labels before purchasing.
- Pregnancy: Typically, if you consume a hummus utilizing heat-treated sesame seeds and follow the ‘best by dates,’ you should be safe.