So just what is this amazing food?
We’re talking about hummus. In case you’re new to hummus, we’ll fill you in. Hummus is a creamy Middle Eastern dip/spread made from mashed chickpeas, tahini, garlic and lemon juice. It's available plain or in flavors like roasted red pepper and pine nut, and it's easy to make at home.
Hummus' Health Benefits
According to Women’s Health, one study found that those who eat hummus (63 percent of whom were women) consume 52 percent more fiber, 13 percent more polyunsaturated fats and even 20 percent less sugar than those who don’t. And hummus eaters have been found to have healthier eating habits in general.
Hummus packs plenty of nutrients like protein, fiber, iron, folate, phosphorus and B vitamins and contains tahini (ground sesame seeds), a rich source of magnesium, zinc and calcium. Hummus even contains garlic, which is a health wonder all its own. Garlic is rich in antioxidants, selenium and vitamin C.
All of this nutrition makes hummus a powerful weapon when it comes to fighting disease. For example, it’s good for the heart. According to SFGate.com, hummus decreases the risk of heart disease because it’s good for both cholesterol and blood pressure. One study published in the Annals of Nutrition & Metabolism found that chickpeas can reduce “bad” cholesterol. Polyunsaturated fats found in hummus may improve cholesterol. And the garlic in hummus provides antioxidants, which may protect the body from brain diseases like Alzheimer’s.
Hummus is a great choice for those with diabetes. This is because chickpeas are legumes. A study published in Archives of Internal Medicine concluded that those with diabetes who consumed a low-glycemic diet for three months exhibited improved glucose tolerance when they included a cup or more of legumes daily. In addition, they reduced their risk of coronary disease. Further, hummus is considered to be a complex carbohydrate that releases energy gradually. This means that it won’t send blood sugar levels through the roof.
The health benefits of hummus may even transcend to cancer. According to Healthy Holistic Living, the chickpeas and sesame seeds found in hummus may be cancer-fighting agents. These two ingredients have been shown to be beneficial in slowing the growth of cancer cells. Studies in mice have shown that these ingredients can destroy 64 percent of precancerous colon growths. Researchers who have observed large populations have found that those who consume legumes regularly lower their risk of cancer by 30 percent, and they have significantly lower risks of colon and prostate cancer. These ingredients contain lignans, which are beneficial when it comes to fighting breast cancer.
Hummus may even help when it comes to maintaining a slender physique. According to Men’s Health, researchers at Louisiana State University concluded that those who consume this nutritional powerhouse are more than 50 percent less likely to be obese. Those studied were found to have a smaller waist, which is good when it comes to fitting into those favorite jeggings.
Hummus also may help protect against anemia. According to Medical Daily, hummus is a good source of iron. One cup contains more than a quarter of the required amount of daily iron. Plus, experts say that the vitamin C found in chickpeas may help the body to absorb this iron, which boosts the benefits of hummus when it comes to anemia.
Further, hummus has anti-inflammatory effects. According to Dr. Josh Axe at DrAxe.com, anti-inflammatory foods can lower the risk of developing some diseases and assist the body in its natural healing process. Three ingredients in hummus are anti-inflammatory foods: garlic, olive oil and chickpeas. This makes hummus a great addition to an anti-inflammatory diet.
Hummus is even beneficial to those who are pregnant. According to OrganicFacts.net, hummus is filled with folate, which prevents spina bifida in developing fetuses. In fact, all the nutrients found in hummus can be good for women looking to boost health during pregnancy. And because this snack can be incorporated into a healthy eating plan, it can help to prevent excess weight gain during pregnancy.
So just how can you incorporate hummus into your diet?
The first way is to eat hummus with vegetables. It’s a great substitute for unhealthy dips, like ranch dip. One fun way to do this for a party is to fill celery with hummus and put it on a platter for guests to enjoy. You can add different flavors of hummus on a tray filled with carrots, cucumbers and broccoli.
Hummus makes a dressing substitute on salads. Just make your favorite salad and add hummus instead of salad dressing. You can also add a little olive oil to improve texture and boost health benefits.
Hummus can serve as a mayonnaise substitute on sandwiches. Try a ham and cheese sandwich with hummus instead of mayo. Or consider hummus, lettuce and veggie bacon sandwich.
You can even use hummus as a tasty topping on chicken. If you’re grilling out, consider adding a side of hummus to your meal. Spicy hummus can be the perfect addition to blackened chicken. Add in a side of brown rice or quinoa along with a vegetable, and your meal is complete.
So go ahead, give hummus a try. You can find it at any grocery store. And remember that it can be fun to try different flavors as your hummus adventure unfolds.