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10 Health Benefits of Hummus

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Tasty hummus

Best ever hummus from Jessica in the kitchen It’s creamy, smooth, and flavoured with fragrant roasted garlic.

Best ever hummus from Jessica in the kitchen It’s creamy, smooth, and flavoured with fragrant roasted garlic.

Few words about hummus

The Middle Eastern meal hummus, often called houmous, is created from chickpeas, tahini, garlic, and lemon juice. Traditional Middle Eastern toppings for hummus include olive oil, a few chickpeas, paprika, and parsley. Due to its health advantages, hummus has generated a lot of attention online. This article includes information about the hummus recipe, potential advantages of hummus, and more.

1. Nutritional value

Hummus has a high nutritional value, and a 100-gram portion has the following nutrients: Hummus has 166 calories.

• 7.9 grammes of protein are in hummus.

• Manganese: 39% of the daily recommended allowance

• 9.6 grammes of fat

• 21% of the daily recommended dose of folate

• Thiamin: 12% of the daily required amount.

• Phosphorus: 18% of the daily consumption suggested

• 10% of the daily recommended consumption of vitamin B6

• Magnesium accounts for 18% of the RDI.

• Potassium: 7% of the daily allowance is advised.

• It has 14.3 grammes of carbs.

• 6 grammes of fibre

• Copper: 26% of the daily required intake (RDI)

• Iron: 14% of the daily required amount


It is a great choice for those following a vegan or vegetarian diet because it is a rich source of protein and minerals.

Protein in hummus is essential for constructing muscles and boosting the immune system. Additionally, it contains thiamin, folate, potassium, iron, and B vitamins, all of which are crucial for good health.

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Overall, it is a fantastic food to incorporate into our diet.

2. It Can help in weightloss

People who are wanting to lose weight should include foods with monounsaturated fats in their diet since they help with weight loss and may also lower the risk of heart disease, inflammation, and other conditions.

Tahini, commonly known as sesame seed butter, is typically used to make hummus. Monounsaturated fats included in sesame seed butter aid in weight loss and the reduction of abdominal fat.

One must keep in mind that not all fats are unhealthy, therefore keep healthy fats in your diet and consume hummus, almonds, avocados, chia seeds, and other foods to obtain your daily dose of nutrient-rich fats. Trans fats and polyunsaturated fats should be avoided because they might have a negative impact on your health and cause you to gain weight.

3. It can benefit those with anaemia

Lack of healthy red blood cells in the body is what causes anaemia, a disorder that affects health. Extreme exhaustion, pale complexion, headaches, wooziness, inflammation, weak nails, and a host of other issues are all possible effects. As a result, it is imperative to routinely consume an iron-rich diet.


Tahini and chickpeas, which are both great sources of iron, are the classic ingredients for hummus.


Hummus can help you overcome an iron deficiency as your body needs a suitable amount of iron to prevent anaemia.

4. It can help with digestion

One of the most amazing health benefits of hummus is that it keeps the gut healthy.

Dietary fiber is an important part of the food that can keep gut problems at bay and improve digestion.

Every 100 grams of hummus contains 6 grams of dietary fiber, which means you will get 24% of the daily fiber recommendation (for women) and 16 percent for men from eating a serving of hummus alone.

Also, as hummus is rich in fiber, it will keep you satiated for a longer period. Moreover, a diet rich in dietary fiber makes bowel movement smooth and regular and feeds the healthy bacteria in the gut.

Learn hummus recipes now and add the tasty dishes to your diet to reap all the benefits of this nutritious food.



5. It can assist you in preserving normal blood sugar levels

Hummus contains so much healthy nutrition that it might even assist in controlling your blood sugar levels. Diabetes may not be treated, but it can be prevented or effectively managed with its support. It's not a miracle cure, but it does help a lot because the high protein content keeps you satisfied and reduces food cravings.

6. People with allergies may benefit from it

A lot of people have allergies to dairy, nuts, and gluten. Finding food that allergy sufferers can eat without worrying about their allergies can be challenging at times. You can eat hummus worry-free because it is free of dairy, gluten, and nuts. Additionally, you can experiment with preparing hummus with various flavours to delight your palate.

After preparing the hummus base, you can customise the flavour by adding your favourite fruits, herbs, veggies, spices, or other ingredients.

7. Antioxidant properties

Hummus's strong antioxidant content, which aids in the prevention of a number of acute and chronic issues, is one of its main advantages. Regular consumption of traditional hummus is recommended because it is made with antioxidant-rich chickpeas.

8. The risk of heart disease may be lowered by hummus

Hummus can reduce the chance of heart issues, which is one of its many health advantages.

Vitamins, potassium, folate, and other vital nutrients that lower risk factors for heart disease are abundant in hummus.

Healthy adults were requested to participate in a five-week trial where they were given the option of eating a diet with extra wheat or chickpeas. After the trial was over, it was shown that adults who consume a diet that includes additional chickpeas had bad cholesterol (LDL cholesterol) readings that were 4.6% lower.

In addition to chickpeas, hummus also contains olive oil, a fantastic source of good fats. Hummus is a fantastic food for everyone because olive oil is one of the finest oils for the heart.

9. It's a great replacement for junk food

Despite the fact that junk food is wonderful, it is bad for everyone's health. While the occasional indulgence in junk food is OK, frequent consumption can result in cardiac issues, digestive issues, inflammation, and other issues.

A dish that you can use in place of mayo is hummus. Additionally, you may use it as a salad dressing by combining it with water or broth. Hummus can also be used as a dipping sauce for raw vegetables. Hummus can be used in a variety of ways into your daily healthy eating plan.

10 . It may assist in decreasing inflammation

Sesame seeds in hummus aid in lowering inflammatory levels in the body.

Arthritis, digestive issues, and cardiovascular issues are all brought on by inflammation. It is crucial to consume a diet high in anti-inflammatory nutrients because chronic inflammation in the body can also raise the risk of injuries and infections.

The top ten health advantages of hummus that we need to be aware of are listed above. But is hummus always good for you? No, is the response. Hummus should be consumed in moderation to reduce the risk of adverse effects because too much of anything can be harmful to our health.

Side Effects of hummus

There are few side effects of hummus too

1. It may cause the body's salt levels to rise

Consuming an excessive amount of sodium can raise cholesterol levels, result in high blood pressure, and possibly trigger a stroke. You should exercise caution when ingesting too much hummus because it contains a lot of salt. Check the nutrient value of the hummus before purchasing it as some of the pre-made varieties on the market have higher salt contents than what we should consume on a daily basis.

Additionally, you should avoid eating hummus regularly if you have high blood pressure or heart issues.

2. It contains a lot of potassium

Potassium is no different from other foods in that it can become problematic if consumed in excess. If you take any medications that enhance potassium levels in the body, such as beta-blockers, you should restrict how much hummus you eat because hummus also contains a lot of potassium.

3.It might trigger allergies.

You should avoid eating hummus if you have a tahini or chickpea allergy.

Consult a doctor right away if you feel queasy, nauseous, or itchy after consuming hummus.

4. Renal stones

Most frequently, chickpeas are used to make hummus, and oxalates, which are found in chickpeas, are excreted from our bodies through urine. Oxalate levels may rise as a result of excessive hummus consumption, and if oxalate begins to accumulate in the kidney, it may result in kidney stones. So, consume hummus in moderation if you have renal issues or are more likely to develop a kidney stone.

5 Gaining weight

When consumed in moderation, hummus can help people lose weight, but the tahini and olive oil that are needed to prepare it are high in fat. Despite being good fat, when consumed in large quantities, they might cause weight gain.

Additionally, you should always verify the nutrition information on the label of any store-bought hummus you consume because some of the ingredients can contribute to weight gain.

6. IBS

Chickpeas, one of the main ingredients in hummus, can be hard for some people to digest. See a doctor if you have stomach pain, nausea, vomiting, acid reflux, or bloating after ingesting hummus because many people with IBS and weak digestion cannot take chickpeas well.

7. Excess Folic Acid and Iron

Hummus includes iron and folic acid, and taking too much of either of these nutrients can result in bloating, nausea, difficulties sleeping, difficulty concentrating, constipation, vomiting, and black faeces.

8. Unhealthy Ingredients

When eaten in moderation, hummus is a healthy food. However, if you don't have the time or energy to make your own hummus from scratch, you should check the ingredients before using it.

Every brand of hummus on the market has its own extra ingredients, and some of them have excessive sodium or high sugar contents that over time cause a number of issues.

Some brands additionally add artificial flavours, preservatives, and additives, which turn the product into a bad snack. Although olive oil is traditionally used to make hummus, several firms create less healthful versions using soybean or sunflower oil.

Despite the fact that hummus has several health advantages, you should attempt creating your own to get the most out of it.

Now that we are fully aware of the advantages and disadvantages of hummus, let's look at a simple hummus recipe.

Hummus Recipe

Let's see how to make hummus : -

▪︎INGREDIENTS : -

• 1 can of chickpeas, sometimes referred to as garbanzo beans (drained, liquid reserved)

• 1 tablespoon of lemon juice that has just been squeezed

Extra virgin olive oil, 1 tablespoon

• One garlic clove

• 1/2 teaspoon of cumin powder

• One-half teaspoon salt

• Sesame oil, two drops

▪︎ METHOD


Crush a garlic clove well in your hand. Then, in a food processor, combine the garbanzo beans, olive oil, garlic, salt, sesame oil, olive oil, and lemon juice. Then, while the mixture combines, stream in the reserved garbanzo bean liquid until you achieve the required consistency.
You may attempt this easy, quick, and straightforward hummus recipe at home.

Due to its high nutritional value, hummus should be included in your healthy eating regimen. But to avoid its negative consequences, don't overdo it. Stay fit and happy by eating well!




This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Glacierprince

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