Is Hummus Healthy? A Complete Guide

Hummus is a key part of Middle Eastern cuisine. It’s loved for its taste and health benefits. Made from chickpeas, tahini, olive oil, lemon juice, and garlic, it’s packed with protein, vitamins, and minerals.

Each 2-tablespoon serving has about 71 calories, 5g of fat, 2g of protein, 5g of carbs, and 2g of fiber. It also has manganese, copper, magnesium, and iron. Chickpeas, the main ingredient, are great for vegetarians and vegans because they’re full of protein and nutrients.

Hummus is more than just food. The olive oil in it has antioxidants that fight inflammation. The sesame seeds in tahini also help lower inflammation. These ingredients make hummus a great choice for a healthy diet. For more on Mediterranean cuisine, check out this link.

Key Takeaways

Hummus is made from chickpeas, tahini, olive oil, lemon juice, and garlic.
A 2-tablespoon serving of hummus contains 71 calories and offers essential nutrients.
Hummus provides nearly 2g of dietary fiber per serving, promoting digestive health.
Olive oil and sesame seeds in hummus have anti-inflammatory properties.
Chickpeas contribute to protein intake and are crucial for vegetarians and vegans.

Introduction to Hummus

Hummus is a beloved Middle Eastern dip loved worldwide. It has a long history, with chickpeas used since around 6700 B.C.E. The first written record of hummus was in Cairo in 1209 C.E., making it a key part of Middle Eastern food.

To make traditional hummus, you need 2 (15-ounce) cans of chickpeas, 1 teaspoon of garlic, and 1/4 cup of olive oil. You also need 1/4 cup of tahini, 2 teaspoons of cumin, lemon juice, and 1 teaspoon of salt. This mix makes about 3 cups of creamy chickpea spread.

But, there are many hummus variations. Roasted garlic hummus uses a whole garlic head. Roasted red pepper hummus adds a red bell pepper. Edamame hummus includes spinach and edamame beans.

In the U.S., hummus became popular in the 1960s and 1970s, and again in the late 1990s. It’s a high-protein, plant-based snack that fits with diets like Atkins and South Beach.

Hummus has grown to include flavors like black bean and beet. It’s now found in many grocery stores, from classic to creative recipes. It’s seen as a healthier snack option, offering both taste and nutrition.

For more on hummus’ origins and recipes, check out Wikipedia.

Nutritional Breakdown of Hummus

Hummus is a tasty Middle Eastern dip that’s also good for you. Knowing its nutritional details helps you make better food choices. This section covers hummus calories, macronutrients, and vitamins, giving you a full picture.

Calories and Macronutrients

A 100-gram serving of hummus has 214 calories. It’s a good energy source for many diets. Here’s what you get in that serving:

10.71g of protein
8.93g of fat, mostly the good kind
28.57g of carbohydrates, with 7.1g of fiber and 3.57g of sugar

Hummus is great for those who don’t eat meat because it’s high in protein. It also has lots of fiber, which is good for your stomach and can help you feel full. Plus, each tablespoon has about 39 calories, so it’s easy to add to your meals without eating too much.

Vitamins and Minerals

Hummus is full of vitamins and minerals that are good for your health. Here are some of the key ones:

Vitamin/Mineral	Amount per 100g
Calcium	71mg
Iron	2.57mg
Magnesium	6.8mg
Zinc	0.3mg
Folate	17mcg
Sodium	607mg

Hummus is good for your digestion, blood sugar, and heart health because of its fiber and nutrients. But, watch out for the sodium in store-bought hummus. Too much sodium is bad. The vitamins like folate and iron in hummus are important for your body, making it a healthy choice.

Health Benefits of Hummus

Hummus is a favorite in many American homes. About 25% of American families keep it in their fridge. It’s loved for its nutritional value, including fiber, healthy fats, and vitamins.

Rich in Fiber

Hummus is packed with dietary fiber. Just two tablespoons give you about 2 grams. This helps keep your digestive system healthy and regular.

Only one in 10 Americans eat enough vegetables. Hummus can help meet this goal. It also helps control blood sugar, which is good for diabetes management.

A study found that chickpeas, a key hummus ingredient, lower blood sugar after meals. This makes hummus great for preventing type 2 diabetes.

Healthy Fats

Hummus is also full of healthy fats. Olive oil, a main ingredient, is good for your heart. It reduces inflammation and supports heart health.

Hummus also has polyunsaturated fats that help lower bad cholesterol. Eating hummus instead of foods high in saturated fats or sugar can improve your diet.

Adding hummus to your meals can help prevent heart disease. It’s packed with nutrients that support heart health.

To learn more about hummus’ benefits, check out this comprehensive guide.

Nutrition Component	Hummus (2 tbsp Serving)
Calories	80
Fiber	2 grams
Protein	3 grams
Total Fat	6 grams
Carbohydrates	5 grams
Health Benefits	Description
Blood Sugar Control	Lowers postprandial glucose levels
Heart Health	Rich in heart-healthy monounsaturated fats
Digestive Health	High fiber content promotes regularity

Is Hummus Healthy for Diabetics?

Hummus is great for people with diabetes because it has a low glycemic index. It’s full of fiber, protein, and healthy fats. These help control blood sugar levels.

Studies show that hummus can stop blood sugar from rising too fast. This is good news for those who eat it as part of a hummus diabetes diet.

Choosing the right hummus brand is key. HOPE Hummus offers tasty options that fit well with a diabetic diet. Hummus is also packed with fiber and protein. These are important for keeping blood sugar stable.

Fiber is crucial for diabetes management. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends 35 grams of fiber a day. Hummus is a good source of fiber. It also has healthy fats that help you feel full and keep blood sugar in check.

A 2020 study found that hummus as an afternoon snack can lower blood sugar. It also makes you feel fuller. Eating hummus with veggies like bell peppers or baby carrots is a smart choice. It’s a low glycemic snack that’s also rich in vitamins, especially vitamin C, which helps with type 2 diabetes.

Adding hummus to a diabetic diet can help manage blood sugar levels well.

Hummus and Heart Health

Hummus is a favorite in many homes because it’s plant-based, dairy-free, and gluten-free. Its main parts, chickpeas and extra virgin olive oil, are great for your heart.

Heart-Healthy Ingredients

The key ingredients in hummus are good for your heart. Chickpeas help lower bad cholesterol and total cholesterol. They also have folate and magnesium, which strengthen blood vessels and prevent blood clots.

Extra virgin olive oil in hummus is also beneficial. It helps keep your heart healthy by lowering cholesterol levels. With garlic and sesame seeds, which fight inflammation, hummus is a strong ally against heart disease.

Studies on Hummus and Heart Disease

Research shows that hummus is good for your heart. Eating legumes, like chickpeas, can slightly lower bad cholesterol. This helps protect against heart disease.

Hummus also gives you energy with complex carbs from chickpeas. This helps keep blood sugar stable. It’s a good snack for people with diabetes, which helps their heart health too.

Hummus Ingredients	Heart-Healthy Benefits
Chickpeas	Lower LDL and total cholesterol, high in folate and magnesium
Extra Virgin Olive Oil	Maintains cardiovascular health, lowers total and LDL cholesterol
Garlic	Anti-inflammatory properties
Sesame Seeds	Source of heart-healthy mono-unsaturated fats
Beans and Legumes	Complex carbohydrates providing long-lasting energy without spiking blood sugar

Homemade vs Store-Bought Hummus

Homemade hummus and store-bought hummus differ in ingredients and health effects. Making hummus at home lets you avoid preservatives in hummus that are often found in commercial brands.

Ingredients Comparison

Homemade hummus uses simple ingredients like chickpeas, tahini, lemon juice, and olive oil. Commercial hummus, however, may include extra oils and preservatives in hummus to last longer. This can change its nutritional value.

Here’s a quick comparison of the cost and ingredients of homemade and store-bought hummus:

Type	Cost (100g)	Ingredients
Store-Bought Hummus	$2.99 (1-cup container)	Chickpeas, Tahini, Lemon Juice, Olive Oil, Garlic, Salt, Preservatives, Additives
Homemade Hummus	$2.50 (approximately 1 1/2 cups)	Chickpeas, Tahini, Lemon Juice, Olive Oil, Garlic, Salt

Commercial hummus is convenient and lasts longer, about two weeks. But making hummus at home lets you add your own flavors. This can make it taste better and be healthier.

Health Implications

Homemade hummus lacks preservatives, which is good for those watching their artificial additive intake. It also lets you control sodium and healthy fats, key for heart health. Making it takes just 10 minutes and keeps for a week in the fridge.

Choosing between homemade and store-bought hummus depends on personal taste and health goals. Some like the fresh taste of homemade, while others prefer the richer flavor of store-bought. It’s about finding what works best for you.

Whether you choose homemade or store-bought, both offer nutritional benefits. Mixing both can add variety to your diet and meet different health needs.

Is Boar’s Head Hummus Healthy?

Boar’s Head hummus is a top choice among store bought hummus brands. It’s known for its quality and no preservatives. This Boar’s Head hummus review looks at its nutrition and health perks.

The Traditional Hummus and Roasted Red Pepper Hummus from Boar’s Head are popular. The Traditional Hummus has 80 calories per serving. It has 7g of fat, which is 9% of the daily value.

It has no sugars and 100mg of sodium. The saturated fat is 1g, or 5% of the daily value. This hummus is good for diabetics, is cholesterol-free, kosher, and gluten-free. The % Daily Value (DV) shows how much it contributes to your daily diet.

The Roasted Red Pepper Hummus has 70 calories per serving. It has 5g of fat, with 0.5g being saturated. It has no trans fat and 135mg of sodium, which is 6% of the daily value.

It has 4g of carbs, including 1g of fiber. It also has sunflower oil, olive oil, garlic, and basil for a tasty and healthy flavor. It has 2g of protein per serving. It’s gluten-free, non-GMO, and has 0mg of cholesterol.

Boar’s Head is a standout among healthy hummus options. It uses top-quality ingredients and offers health benefits. Always check the nutritional labels for details like sodium content, which can differ among store bought hummus brands.

Hummus and Weight Management

Adding hummus to your diet can help with weight management. It’s full of fiber and nutrients, making it great for losing or keeping weight off.

Satiety and Appetite Control

Hummus is known for making you feel full and controlling hunger. Its high fiber content is key. Just 2 tablespoons of hummus give you about 2 grams of fiber, which is 7% of your daily needs.

Regularly eating hummus can keep you feeling full longer. This makes it easier to eat fewer calories overall.

Nutritional Component	Amount per Serving
Calories (2 tbsp)	70
Fiber (2 tbsp)	2 grams
Protein (1 cup)	20 grams

Hummus is also low in calories, making it a good choice for dips and spreads. Eating three 2-tablespoon servings a day adds up to just 210 calories. This is less than many other dips, helping you stay within your calorie goals.

Experts say losing 1 pound a week is possible with a 500-calorie deficit each day. Hummus can help you reach this goal.

Hummus also has some protein, which helps you feel full. A cup of hummus has about 20 grams of protein. This protein can help reduce hunger and keep you feeling satisfied.

In summary, using hummus for weight loss is a smart choice. Choosing low-calorie hummus and eating it with veggies like carrots can be part of a weight management plan. Adding hummus to meals and snacks can help you stay satisfied and within your calorie limits.

Pairing Hummus with Other Foods

Hummus is great for many dishes because it’s so versatile. It’s perfect for a healthy snack or to make your meal better. It’s gluten-free, vegan, and full of protein and fiber. This makes it a key part of a balanced diet.

Here are some healthy ways to enjoy hummus with other foods.

Is Pita Chips and Hummus Healthy?

Pita chips with hummus is a tasty and classic choice. But, choose baked or whole grain pita chips for a healthier option. These have more fiber and less bad fats.

This combo is a great snack that’s both tasty and healthy.

Is Carrots and Hummus Healthy?

Carrots and hummus make a nutritious snack. Carrots are low in calories but full of nutrients like beta-carotene and fiber. Together with hummus, they offer vitamins, minerals, and protein.

This pairing is one of the healthiest snack ideas with hummus.

Is Pita Bread and Hummus Healthy?

Pita bread and hummus can be good or bad for your diet, depending on the bread. Choose whole grain or whole wheat pita for more fiber and nutrients. This makes a satisfying and balanced meal with complex carbs, protein, and healthy fats.

FAQ

Is Boar’s Head hummus healthy?

Boar’s Head Hummus is seen as healthy because it uses quality ingredients and avoids preservatives. Still, it’s wise to check the labels for sodium content. This can change based on flavor and brand.

Is pita chips and hummus healthy?

Pita chips and hummus can be a good snack if you pick whole grain or baked chips. This choice boosts nutritional value. Just remember, chips can have a lot of calories and sodium.

Is pita bread and hummus healthy?

Eating hummus with pita bread can be nutritious and filling. Choose whole grain or whole wheat pita to get more fiber and nutrients.

Is carrots and hummus healthy?

Carrots and hummus are a great snack. They mix carrots’ fiber and vitamins with hummus’ protein and healthy fats. This combo is both balanced and low in calories.

Is chocolate hummus healthy?

Chocolate hummus can be healthy if eaten in small amounts. It has less sugar than regular chocolate spreads. Still, always check the ingredients and sugar content to fit your diet.

Is store bought hummus healthy?

Store-bought hummus can be healthy if it has natural ingredients and no preservatives. Look at the labels for sodium, fats, and additives to pick the best one.

Is red pepper hummus healthy?

Red pepper hummus is healthy because of the red peppers’ vitamins A and C. It’s a good choice as long as it meets your diet’s sodium and fat guidelines.

Is hummus a healthy fat?

Yes, hummus has healthy fats, mainly from olive oil. These fats are good for your heart and have anti-inflammatory effects.

Is hummus and pita healthy?

Hummus and pita can be healthy, especially with whole grain pita. They offer a mix of protein, healthy fats, and carbs, making them a nutritious snack or meal.

Is hummus healthy for diabetics?

Hummus is good for diabetics because it has a low glycemic index. It also has fiber, protein, and healthy fats that help keep blood sugar stable.

Is hummus healthy fat?

Yes, hummus’ fats, mainly from olive oil, are considered healthy. They support heart health and have anti-inflammatory effects.

Is garlic hummus healthy?

Garlic hummus is healthy, adding garlic’s immune benefits and potential cholesterol-lowering effects to traditional hummus.

Is homemade hummus healthy?

Homemade hummus is very healthy because you can control the ingredients. You can reduce sodium and fat and avoid preservatives found in store-bought versions.

Is pita and hummus healthy?

Yes, pita and hummus together can be a healthy snack or meal. Choose whole grain or whole wheat pita for a good mix of protein, carbs, and healthy fats.

Is hummus healthy to eat?

Hummus is indeed healthy to eat. It’s a rich source of protein, fiber, vitamins, and minerals. It’s also versatile for many diets, including vegetarian, vegan, and gluten-free.