When it comes to snacks, you want foods in your pantry that not only taste good, but also keep you satiated. Hummus is often touted as a protein-packed nutritional product that is especially good for athletes. But does it live up to expectations?
Today we discuss how good hummus is for your health and what you should keep in mind when trusting it as a snack.
What benefits do we find in this dish?
Hummus is a good source of plant-based protein , but how healthy it really is depends on the serving size, ingredients, and what we pair it with.
Chickpea-based cream is a rich source of healthy fats and fiber , which are important for heart health. It also contains trace minerals and essential vitamins , such as calcium, iron, potassium, folic acid, phosphorous, and B vitamins, all of which are especially beneficial for vegans and vegetarians who may not be able to get those micronutrients from meat or animal products. In addition to chickpeas, hummus is generally made with sesame, garlic, olive oil, and lemon juice, all of which are healthy whole foods. Olive oil is known for its anti-inflammatory properties, and garlic is a prebiotic that supports intestinal health.
Previous research, published in The American Journal of Clinical Nutrition, found that plant-based monounsaturated fats, such as those found in olive oil and chickpeas, are associated with a lower risk of death from heart disease . And, research published in Food Science and Wellness found that garlic promotes the growth of good gut bacteria and can help prevent the growth of bad bacteria.
The key to finding a healthy option is reading the label and opting for one that uses ingredients you recognize without preservatives or stabilizers. Some manufacturers use alternative legumes like edamame or black beans, and those are great, too. But look for minimal whole food ingredients (the shorter the list, the better), such as extra virgin olive oil, tahini, lemon juice, garlic, and spices. It is also relatively easy to do at home if you feel so inclined. In fact, here you have to make lentil , chickpea and pea hummus .
Does hummus make you fat?
It’s worth noting that you should avoid hummus that is promoted as “low fat,” because a reduction in fat often means an addition of sugar, salt, and / or artificial ingredients like thickeners and stabilizers to balance flavor and texture. . Also, stay away from brands that use cheaper and less healthy oils , like soy or sunflower oil.
A disadvantage that hummus is rich in healthy fats is that it is also higher in calories . As a result, it’s easy to skip calories without realizing how much we’re eating.
A typical snack-size serving is 2 tablespoons, and while it may vary slightly by brand, it contains 50 calories, 2 grams of protein, 2.5 grams of fat, 5 grams of carbohydrates, 2 grams of fiber, and 160 milligrams of sodium. .
We all have different calorie needs depending on activity levels, height and goals, but in general, look for snacks of around 200 to 300 calories throughout the day or immediately after a workout to refuel and maintain a blood sugar level. constant.
While it’s tempting to fill your plate with pita bread or potato chips for dipping, it’s just as important to eat them in moderation or, better yet, combine it with other healthy snacks like fresh vegetables: raw bell peppers, carrots, cherry tomatoes, and cucumbers. Additionally, hummus pairs well with a serving of almonds, which provides additional good fats, as well as satiating protein, fiber, vitamins, and minerals.
Should you include it in your regular diet?
Hummus can be healthy, but like most foods, it’s best to eat it in moderation. As long as you eat it made from whole natural ingredients, it can increase your intake of healthy fats, protein, and important vitamins and minerals, like iron, folic acid, phosphorus, and B vitamins.
Combining two to four tablespoons of hummus with options like veggies or almonds is a great way to add a healthy, hearty snack to your diet.
