Early Specialization vs. Also keep in mind that hummus contains sesame seed paste, also known as tahini. Here's how your gut bacteria can influence your weight. Our website services, content, and products are for informational purposes only. At least we think it's healthy, right? Another study found that for every 10 grams (about 2 tsp) of extra virgin olive oil consumed per day, the risk of heart disease decreased by an extra 10% (24). Hummus has several properties that may help control your blood sugar levels. This is also aided by the resistant starch, fat and protein it contains. Add hummus to your diet by following the recipe above — it’s incredibly easy to make and takes fewer than ten minutes. Photo Credit: robynmac/iStock/ Thinkstock, Elenathewise/iStock/ Thinkstock, GreenArtPhotography/iStock/ Thinkstock, Topics: All rights reserved. Healthline Media does not provide medical advice, diagnosis, or treatment. Many people find this satisfies potato chip cravings. Sesame seeds are a common allergen in the Middle East (33). A 100-gram (3.5-ounce) serving of hummus provides (2): Hummus is a great source of plant-based protein, providing 7.9 grams per serving. So that leaves two main culprits—tahini and soybean oil. This fatty acid helps nourish the colon cells and has many impressive benefits (15). Hummus is delicious, packed with nutrients and incredibly good for you. Surveys have shown that people who consume chickpeas or hummus regularly are less likely to be obese, plus have a lower BMI and smaller waist circumference. PROTEIN Chickpeas themselves are quite healthy. Moreover, dietary fiber has also been shown to reduce levels of the hunger hormone ghrelin (28, 29, 30). Chickpeas are categorized as "pulses," which also include beans, lentils and dry peas. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Organic Hummus Cups. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Fortunately, hummus can be enjoyed by nearly everyone. It's also quite easy to make your own hummus, which gives you total control of what goes in your dip. Moreover, many studies have shown that consuming a diet rich in legumes like chickpeas reduces blood markers of inflammation (9, 10, 11, 12). It wasn't always like this. If you're eating hummus as a snack, max out on the health perks by scooping it up with fresh, raw veggies, rather than processed chips or crackers. However, chickpeas are the quintessential ingredient. Hummus is a great source of dietary fiber, which can improve digestive health. WEIGHT LOSS Here's what you need to know about the nutrition of this classic middle eastern dish. Fats also help slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. A 2016 review published in the journal Nutrients concluded that hummus can be an integral part of a healthy diet: "Substitution of common dips and spreads with hummus helps to increase diet quality. Place the ingredients into a food processor and blend until smooth. This article compares animal and plant proteins. | But do they jack up the numbers so much that they render hummus an unhealthy food? Another healthy Costco snack is these Kirkland Organic Hummus Singles. Hummus is also a great source of soluble fiber and healthy fats. | FIBER BEANS In addition to cooked chickpeas, Sabra Classic Hummus (one of the most popular commercial brands) contains tahini, soybean oil, water, garlic, salt, citric acid and potassium sorbate. Studies show that fiber has various health benefits, including weight loss and improved digestive…, Eating plenty of fiber has numerous health benefits. Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally, Why Is Fiber Good for You? A plethora of highly-rated hummus recipes are available online. Like tahini, the fat in soybean oil is largely of the monounsaturated and polyunsaturated varieties. Here are 20 effective tips to lose belly fat, based on studies. Finally, emerging evidence suggests that chickpea and hummus consumption has benefits beyond providing basic nutrition. In a five-week long study, 47 healthy adults consumed either a diet with added chickpeas or a diet with added wheat. Well, it certainly seems a whole lot healthier than alternative dips like sour cream, blue cheese or french onion. RELATED: How Eating More Fat Saved J.J. Watt's NFL Career. Hummus contains several ingredients that may help reduce risk factors for heart disease. Per the USDA, this is what a cup of average commercial hummus contains: Compare those to the numbers for a cup of chickpeas: The cup of chickpeas is higher in calories than the hummus, but it's also way lower in fat, saturated fat and sodium and much higher in fiber and protein. The creamy chickpea dip, which originated in the Middle East, has quickly become one of the … Hummus’s ingredients, including mashed chickpea, tahini, oil, lemon juice, and garlic, load the thick paste with vitamins, antioxidants and minerals. If you're one of the millions of hummus-loving Americans out there, you need to read this. Hummus is an incredibly popular Middle Eastern dip and spread. There's not much else in there, as soybean oil is devoid of fiber, sodium, protein and most vitamins. A tablespoon contains 120 calories, 14 grams of fat and 2 grams of saturated fat. Conversely, foods with a low GI value are slowly digested and then absorbed, causing a slower and more balanced rise and fall in blood sugar levels. HEALTHY FATS Water is water, so nothing to break down nutritionally there. RELATED: Are Acai Bowls Actually Healthy? Include some veggies or pretzels with the hummus cups for a tasty snack! By their nature, oils are high in fat and calories, and soybean oil is no different. Tahini drives up the fat and calorie content of hummus, but most of its fat content (roughly 7 of the 8 grams) is of the unsaturated variety. Although hummus is naturally free of these ingredients, it’s still wise to read the full list of ingredients, as some brands may add preservatives or other ingredients. Soybean oil is one of the most widely consumed cooking oils. Other studies have also linked a higher intake of legumes like chickpeas to a lower body weight and improved satiety (26, 27). Not all carbs are equal, and some of the world's healthiest foods contain carbs. Consuming chickpeas and/or hummus may help prevent or offset the development and progression of several chronic diseases (CVD, type-2 diabetes, etc.) Garlic and salt are low-calorie, fat-free seasonings, so they're not jacking up the calorie and fat counts (though the salt could obviously be a part of the big variance in sodium content). The more a hummus's ingredient list strays from this basic formula, the worse its nutrition will usually be. Hummus's dramatic rise in America can be attributed to two big reasons—it's convenient and it's healthy.