With its distinct nutty flavor and savory richness, hummus is a versatile Mediterranean dip loved by many the world over. International Hummus Day is more than just a celebration of a delicious dip; it's the perfect opportunity to explore how hummus can play a role in a balanced and healthy lifestyle. But the big question remains: is hummus good for weight loss? This article delves into the nutritional benefits of hummus, explores its role in weight management, and provides creative ideas on what to eat with hummus to achieve your weight loss goals.
Understanding Hummus and Its Nutritional Profile
Hummus is a delicious, nutrient-dense, versatile spread, condiment, or dip. With its origins tracing back to the Middle East, the chickpea-based spread has captured the hearts and palates of many across the globe. Hummus is 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.
Hummus is packed with a variety of vital nutrients, offering protein, fiber, and unsaturated fats. The fats in hummus are heart-healthy good fats that nourish the body with antioxidants that can help make fat loss easier. Furthermore, because hummus is made from high-fiber legumes, one ¼ cup serving provides about 4 grams of fiber, which is about the same amount of fiber you would get from 6 prunes. This is important because fiber helps slow digestion, thus preventing premature hunger which can prevent the overeating that causes weight gain.
A common concern is the number of hummus calories, especially if you're keeping an eye on portion sizes. On average, two tablespoons of hummus contain around 70 calories, making it a smart addition to a meal or snack, especially when compared with high-fat or sugar-laden spreads. Looking at hummus nutrition, it’s not just about the calories. Hummus provides healthy fats, essential vitamins like folate and iron, and plenty of fibre. These elements combine to support digestion and satiety, which are both important for weight management.
The Role of Hummus in Weight Loss
So, is hummus fattening? Not necessarily. Like any food, portion control matters, but in the right amount, hummus is a satisfying and nutrient-dense option. 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.
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Hummus can indeed be healthy for weight loss, mainly thanks to the chickpeas used to make this dip. Chickpeas contain slowly digestible carbohydrates, high fiber and protein content, and moderate energy density. Data shows that a higher intake of pulses (like chickpeas) is linked to a reduced risk for obesity and a lower BMI. Other data shows that pulse intake is linked to increased satiety, which may help people eat fewer calories throughout the day-potentially helping manage a healthy weight.
Hummus is also packed with essential vitamins and minerals, like B vitamins, iron, and manganese, which give your body a little extra pep in its step. Plus, it’s naturally gluten-free and can be easily incorporated into a variety of diets.
Smart Ways to Incorporate Hummus into Your Diet for Weight Loss
Hummus is a versatile and nutritious addition to your diet that can be enjoyed in a variety of ways. One simple, and perhaps most common method is to use it as a dip for fresh vegetables like carrots, cucumbers, and bell peppers, making 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.
But using hummus as a dip isn’t the only way to enjoy it. 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. Hummus can be used as a spread on a sandwich too. And when making crusted fish or chicken, use hummus instead of an egg base before dredging the protein in crushed nuts.
Delicious and Healthy Pairings for Hummus
Pairing hummus with the right foods is just as important. Wondering what to eat with hummus for weight loss? Try raw veg sticks like carrots, celery, or cucumber. These are low in calories and high in fibre, making them the perfect companions for hummus. Just dip and enjoy! Wholegrain rice cakes are another option. These combos make for easy, low-calorie snacks that are both satisfying and healthy.
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A Colorful Array of Vegetables: A colorful array of vegetables make for fantastic hummus companions, enhancing both taste and texture. Carrots, cucumbers, bell peppers, celery, and cherry tomatoes are great choices. Carrots and celery contain beta-carotene, an antioxidant that our bodies can convert into vitamin A, which can help support our vision and immune system. Broccoli is high in Vitamin K, a nutrient that helps with blood and bone health, with only ½ cup fulfilling 92% of our daily needs. One medium, yellow bell pepper contains 342 mg of vitamin C. For reference, one medium orange contains 70 mg of Vitamin C. Sliced veggies are a very nutritious way to enjoy your hummus for not a lot of calories. Be sure to have this pairing with a meal or protein source, since this wouldn’t have a substantial amount of protein. You can add a food like tuna or you can mix your hummus with cottage cheese to achieve this.
Wholegrain Crackers: Look for wholegrain or seed-based crackers for a healthy crunch. Pairing hummus with these adds a satisfying texture and helps keep you feeling full.
Apple Slices: If you’re in the mood for something sweet, try dipping apple slices into hummus. The crisp, sweet fall fruit provides a refreshing contrast to savory hummus, resulting in a delightful balance of flavors.
Salads: Add a serving of hummus to your greens salad or a nice cucumber-tomato salad if you want to fully lean into the Mediterranean flavors. It’s a great alternative to dressings like ranch that are full of sugar and fats that are not good for your health, while also being a nice switch-up from your standard vinaigrette dressings. Add some protein like roasted chicken or tofu to make it a complete meal.
Roasted Tofu: Try seasoning your tofu and roasting it for a nice crunch. Then you can either dip it in or top it with some hummus for a nice, vegan snack that’s packed with healthy protein.
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Berries: If you decide to opt for the dessert version of the dip, berries are a great choice. Not only are berries packed with antioxidants to help fight inflammation, especially blueberries, but they are also low in calories and high in water content. This means they can provide volume in the stomach that helps manage your hunger. Strawberries are most practical for dipping and 1 cup of them only contains about 55 calories. In this way, berries and dessert hummus can be a healthier dessert choice, especially evening sweet tooth cravings. They contain fewer saturated fats, added sugars, and calories than more indulgent desserts.
Deviled Eggs: Instead of adding mayonnaise, which is packed with saturated fat, use hummus instead in your filling. Eggs are considered to be among the biggest sources of high-quality protein, with scientists naming it the food with the highest score in protein digestibility.
Beyond the Dip: Creative Culinary Uses for Hummus
Hummus isn’t just for dipping; it can be the star of various dishes!
Hummus and Salad Bowl: Create a colourful salad with mixed greens, cherry tomatoes, cucumber, and your choice of protein like grilled chicken or chickpeas. Add a generous dollop of hummus on top instead of dressing for a creamy, satisfying flavour. Ideas like this red pepper hummus salad dressing are a great way to add protein and fiber to your leafy greens that will help keep you full for hours.
Hummus Wrap: Spread hummus on a wholegrain wrap, then fill it with your favourite vegetables, some lean protein (like turkey or tofu), and a sprinkle of spices. Roll it up for a quick and nutritious lunch.
Mediterranean Hummus Pasta: Cook wholegrain pasta and toss it with roasted vegetables, a scoop of hummus, and a splash of lemon juice. This creates a creamy, flavourful dish that’s both filling and healthy. Whether you toss it with spaghetti, penne or farfalle, hummus adds a pleasant depth of flavor with its blend of chickpeas, tahini and spices. Get creative by adding roasted vegetables, grilled chicken or a sprinkle of Parmesan cheese to create a delicious and unique pasta experience.
Hummus Quesadillas: If you’re craving a warm, toasty quesadilla without the dairy, swap the cheese with your favorite hummus dip for a satisfying snack.
Hummus Pizza: Using hummus as a base instead of traditional tomato sauce creates a creamy and flavorful foundation for your toppings. The sky’s the limit when it comes to pizza toppings, and hummus is no exception.
Hummus Soup: Hummus is a flavorful, protein-packed alternative for creams typically used in pureed soups, like tomato or “cream” of mushroom. As one of the most versatile dips around, it’s no surprise that creative chefs have found a way to incorporate hummus into some of our favorite cozy soup recipes, like this easy vegan Instant Pot buckwheat minestra.
Chicken Marinade: Using hummus as a chicken marinade is a genius way to infuse flavor and tenderize the meat. Whether you choose classic hummus or experiment with different flavors like roasted red pepper or garlic, the combination of ingredients results in a juicy and flavorful weeknight dinner that will impress your family and guests.
Tuna Salad: Use hummus as a base for an incredibly tasty no-mayo tuna salad.
Greek Layer Dip: Pile on the feta, diced cucumbers and tomatoes, and chopped Kalamata olives for a delicious blend of salty and tangy meets creamy and crunchy. Take your hummus to the next level with a crowd favorite: Greek layer dip.
Navigating Hummus Varieties: Traditional vs. Dessert
Since the traditional Greek condiment has made its way over to the Western eating style, there have been a range of flavors that have gone mainstream. While the traditional type of hummus is made from chickpeas, you can also find other varieties with similar nutritional value if you want to branch out of the norm. You can also find black bean hummus, roasted red pepper hummus, and even sun-dried tomato hummus. Try finding a recipe to make some at home if you want the freshest, most reliable type.
However, if buying from a store, try to choose hummus with minimal additives or artificial flavors. Also, though most hummus is made with olive oil, despite popular belief, it’s okay if the hummus contains another oil type like canola. In fact, canola oil contains less saturated fat and a higher percentage of heart-healthy, unsaturated fats than olive oil does.
Then you have dessert hummus. A relatively new product, dessert hummus is still made using chickpeas but uses nut butters like peanut or almond instead of tahini and oil as its fat source. There may also be maple syrup, honey, and even chocolate added for a more indulgent flavor. Though the calorie content is similar, find a brand that has minimal added sugar and extra ingredients that boost the calorie count if you want to include it in your weight loss plan.
The Importance of Portion Control and Mindful Snacking
As mentioned, hummus is a very nutritious food, but it’s important to be mindful of hummus calorie content if you want to incorporate it into your weight loss diet. Therefore, it’s recommended that you limit your portion of hummus to ¼ cup unless your calorie goals allow for a larger portion.
Tips for Storing Hummus to Maintain Freshness
Storing your hummus correctly keeps it fresh and flavorful. Just as a perfectly cooked chicken breast or the right oil for frying can enhance a dish, proper hummus storage will help preserve its taste and texture.
- Use a freezer-safe container: If you want to store hummus longer, use a freezer-safe container.
- Add an oil layer: Add a thin layer of olive oil to the surface of the hummus to lock in moisture and create a barrier against air.
- Portion before freezing: For easy defrosting, portion hummus into small containers.
Most store-bought hummus will say the dip is good for up to 7 days after opening. However, if you make your own at home, it may only be good for half the time as it doesn’t contain all of the preservatives added in the store-bought versions. If you find that your hummus has mold growth, smells unpleasant, or tastes sour, it is probably no longer good and should be discarded.