Hummus, also known as hummus, originated in the Middle East and is made with chickpeas, tahini, garlic and lemon juice. In the Middle East, hummus is traditionally served with olive oil, a few chickpeas, paprika and parsley. Hummus has created a lot of buzz on the internet due to its health benefits. Here, we discuss the potential benefits of hummus, hummus recipes, and more.
Top 10 Health Benefits of Hummus
1. It is a highly nutritious food
Hummus is highly nutritious and 100 grams of hummus contains:
• Hummus Calories: 166
• Hummus protein: 7.9 grams
• Manganese: 39% of Recommended Dietary Intake
• Fat: 9.6 grams
• Carbs in hummus: 14.3 grams
• Fiber: 6 grams
• Copper: 26% of Recommended Dietary Intake (RDI)
• Iron: 14% of recommended dietary intake
• Folic Acid: 21% of Recommended Dietary Intake
• Thiamin: 12% of recommended dietary intake
• Phosphorus: 18% of recommended dietary intake
• Vitamin B6: 10% of recommended dietary intake
• Magnesium: 18% of RDI
• Potassium: 7% of recommended dietary intake
It’s a rich source of protein and vitamins, making it an excellent option for those on a vegan or vegetarian diet.
Hummus contains the protein you need to build muscle and boost your immune system. In addition, it also contains B vitamins, folic acid, iron, potassium and thiamine, all of which are important for optimal health.
Overall, it’s a great food to include in our diet.
2. Helps with weight loss
People trying to lose weight should add foods containing monounsaturated fats to their diet. This is because these fats promote weight loss and may also help reduce the risk of things like heart disease and inflammation.
Hummus is usually made with sesame seed butter, also known as tahini. Sesame seed butter contains monounsaturated fat, which reduces belly fat and promotes weight loss.
It should be remembered that not all fats are unhealthy. So, don’t eliminate healthy fats from your diet and eat nutritious fats every day by eating things like hummus, nuts, avocados, and chia seeds. Avoid it as it can lead to weight gain.
3. Can help people deal with anemia
Anemia is a health condition characterized by a lack of healthy red blood cells in the body. It can cause extreme fatigue, pale skin, headaches, dizziness, inflammation, weak nails, and many other problems.
Hummus is traditionally made with tahini and chickpeas, both of which are excellent sources of iron.
It’s important for your body to get enough iron to prevent anemia, so eat hummus to counter iron deficiency.
4. Improves digestion
One of the most amazing health benefits of hummus is keeping your gut healthy.
Fiber is an important part of foods that keep intestinal problems at bay and improve digestion.
There are 6 grams of fiber in every 100 grams of hummus. In other words, eating hummus alone provides 24% of the recommended daily amount of fiber (for a woman) and for a man she gets 16%.
Hummus is also rich in fiber, which keeps you feeling fuller for longer. In addition, a diet rich in fiber keeps your bowel movements smooth and regular, nourishing healthy bacteria in your gut.
Learn hummus recipes now and add this delicious dish to your diet to reap all the benefits of this nutritious food.
5. Helps maintain healthy blood sugar levels
Hummus is so nutritious that it also helps balance blood sugar levels. there is no doubt. So, it’s not a cure for everyone, but it helps a lot because its rich protein content keeps you full and prevents food cravings.
6. Helpful for people with allergies
Many people have allergies to gluten, nuts and dairy. It can be difficult for people with allergies to find food that they can eat without worrying about allergies. Hummus is dairy-free, gluten-free, and nut-free, so you can eat it with confidence. You can also try making different flavors of hummus to satisfy your taste buds.
Once you have your hummus base, add your favorite fruits, herbs, vegetables and spices to make it taste just how you like it.
7. Has antioxidant properties
One of the main benefits of hummus is that it’s rich in antioxidants that help prevent a variety of acute and chronic problems. Traditional hummus is made with antioxidant-rich chickpeas, making it a great dish to consume on a regular basis.
8. Hummus May Reduce Your Risk of Heart Disease
One of the main health benefits of hummus is that it can lower your risk of heart disease.
Hummus contains vitamins, potassium, folic acid, and other important nutrients that help reduce risk factors for heart disease.
A five-week study asked healthy adults to consume a diet supplemented with chickpeas or wheat. After the study was completed, it was observed that adults who consumed the chickpea-added diet had a 4.6% reduction in their bad cholesterol (LDL cholesterol) levels.
Apart from chickpeas, hummus also contains olive oil, which is a great source of healthy fats. is.
9. A great alternative to junk food
Junk food may taste good, but it’s not good for you. Eating junk food once in a while is fine, but eating it regularly can cause heart problems, digestive problems, inflammation, and more.
Hummus is a substitute for mayonnaise. You can mix it with water or soup and use it as a salad dressing. Hummus can also be used as a dip for raw vegetables. There are many ways to use hummus as part of your healthy daily diet.
10. Helps reduce inflammation
Hummus contains sesame seeds that help reduce inflammation in the body.
Inflammation can lead to arthritis, bowel problems, and heart problems. Chronic inflammation in the body can also increase the risk of injury and infection, so eat a diet rich in anti-inflammatory properties. is important.
These were the top 10 health benefits of hummus we should know about. But is hummus always healthy? The answer is no! Anything you eat can pose a threat to your body, so it’s important to consume hummus in moderation to prevent side effects.
hummus side effects
1. Increase sodium levels in the body
A diet high in sodium can raise cholesterol levels, which can lead to high blood pressure and stroke. Some pre-made hummus available on the market contain higher salt content than what we should be eating on a daily basis, so check the nutritional value of your hummus before purchasing.
Additionally, if you have high blood pressure or heart problems, avoid eating hummus too often.
2. High potassium levels
Too much of anything you eat can cause problems, and the same is true for potassium. If you are taking such medications, you should limit your intake of hummus as it is also high in potassium.
3. May cause allergies
Avoid eating hummus if you are allergic to chickpeas or tahini.
If you experience stomach discomfort, nausea, or itching after eating hummus, see your doctor immediately.
4. Kidney stones
Hummus is most often made with chickpeas, which contain oxalates that are excreted from the body through urine. If humus begins to deposit in your kidneys, it can lead to kidney stones.
5. Weight gain
Hummus can help you lose weight when eaten in moderation, but the tahini and olive oil used to make hummus contain fats. There is a possibility.
Additionally, when consuming store-bought hummus, you should always check the label for nutritional information, as some ingredients found in ready-made hummus can cause weight gain.
6.IBS
One of the main ingredients in hummus is chickpeas, which can be difficult to digest for some people. Many people with irritable bowel syndrome and poor digestion cannot tolerate chickpeas, so if you experience stomach pain, nausea, vomiting, acid reflux, or bloating after eating hummus, see your doctor. .
7. Excess Iron and Folic Acid
Hummus contains iron and folic acid, and too much of both of these ingredients can cause bitter mouth, bloating, nausea, trouble sleeping, difficulty concentrating, constipation, vomiting, and black stools. There is a possibility
8. Unhealthy ingredients
Hummus is a healthy food when consumed in moderation, but if you don’t have the time and energy to prepare homemade hummus and prefer store-bought hummus, you should check the ingredients.
Each brand of hummus available on the market has additional substances, some of which have high sodium content or high sugar content that lead to various problems in the long run.
Additionally, some brands also use preservatives, artificial additives, and flavors that make them an unhealthy snack. Traditionally, hummus is made with olive oil, but some brands use soy oil. and sunflower oil to prepare not-so-healthy hummus.
So while it’s true that hummus has many health benefits, try making hummus at home to reap all of its benefits.
Now that you know all about the benefits of hummus and its side effects, let’s take a look at some easy hummus recipes.
How do you make hummus?
Learn how to make homemade hummus with this best hummus recipe.
Ingredients used:
• 1 can of canned chickpeas, also known as chickpeas
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon extra virgin olive oil
• 1 clove of garlic
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 2 drops of sesame oil
Method
Crush 1 clove of garlic well. Next, mix chickpeas, olive oil, garlic, salt, sesame oil, olive oil and lemon juice in a food processor. Then pour the reserved chickpea liquid into the mixture and blend until the desired consistency is achieved.
This is a simple, quick and easy hummus recipe that you can try at home.
Hummus is nutritious and should be part of a healthy diet. However, do not overindulge to avoid side effects. Eat healthy food and stay happy and healthy!
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