How healthy is hummus?

How healthy is hummus?

The health benefits of hummus are hard to beat.  This creamy blend of chick peas, sesame paste (tahini), olive oil, lemon juice, garlic, and seasonings, have endeared Americans to find a special place in their hearts for hummus. 

In recent years, hummus has been a crowd pleaser and go-to dip for serving with vegetables, pita chips or even as a sandwich topping. But take a step back in time – approximately 30 years ago – and few of us in the United States had ever heard of or had no idea of what hummus even was. Today, hummus is a household word and often a household staple found in the fridge ready to serve as is.

So, just how healthy is hummus?  Does it deliver on nutritional value ranking it as a top-notch healthy snack?

Here is how hummus stacks up nutritionally:

·      Whether you purchase hummus already prepared at the grocery store or make it on your own, hummus is made with healthy ingredients.  Let’s break down each main ingredient separately:

·      Chickpeas – Also called garbanzo beans, like all beans and legumes, chickpeas are high in plant-based protein and fiber.  This means chickpeas have satiating qualities to help curb hunger making you feel full, can improve digestion, and aids in heart health.  Chickpeas are also a good source of magnesium, manganese, and vitamin B6.

·      Tahini – You may be unfamiliar with tahini but it is simply a paste made from ground sesame seeds.  For such a tiny seed, sesame seeds have a lot to offer.  Rich in the minerals phosphorus, magnesium, potassium and iron, sesame seeds are also a good source of the amino acid methionine, which aids in liver detoxification.  It’s also has an impressive vitamin content of the antioxidant vitamin E, helping reduce risks associated with insulin resistance, heart disease, and certain cancers.  Sesame seeds are also one of the best seed sources of calcium.  

·      Olive oil – Most hummus is made with olive oil, which is considered a healthy dietary fat.  The main type of fat found in olive oil is monounsaturated fatty acids.  The more you can replace unhealthy saturated and trans fats with unsaturated fats, the more health benefits you gain.  Mono- and polyunsaturated fats may help lower your risk of heart disease by reducing total cholesterol and low-density lipoprotein (LDL) cholesterol levels.

·      Garlic – Garlic has been blessed with very powerful active agents called organosulfur compounds or allyl sulfide compounds.  Whenever you chop or crush garlic, this releases an enzyme called alliinase causing the formation of allicin.  Allicin is a pungent oily liquid with antibacterial properties and is garlic’s potent medicinal weapon providing numerous health benefits.  These benefits include reducing inflammation, boosting the immune system, and playing a strong role in heart health.

Hummus does contain healthy ingredients but like any food, portion control should be practiced.  Generally, a serving size is considered 2 tablespoons with the typical calorie amount approximately 60 calories. Indulging in too many pita chips plus hummus can add up fairly quickly.  It’s low carb at only 4 grams, 2 grams of protein, and1 gram of fiber. 

The best pairing to go with hummus is fresh vegetables such as baby carrots, sliced peppers, cucumbers, radishes, or celery sticks.