Whether you need to have lunch with a pinch or a light meal before dinner, hummus is one of the tastiest treats you’ll never love. In addition to mashed potatoes and tahini, dips made from extras such as olive oil, lemon juice and garlic are simple yet delicious. But is the hummus healthy?
“Hummus is a delicious, nutritious, versatile spread, seasoning, or dip,” he explains. Pam Fullenweider, RD, MS, A registered dietitian specializing in Mediterranean diet.. However, not all hummus are made the same. So should you keep the hummus in your rotation? This is the idea of a nutritionist.
Is hummus good for you?
In short, yes, hummus is good for you. “Hummus is rich in a variety of important nutrients,” he explains. Jarling Jones, RDN, LD, Atlanta-based registered dietitian, providing protein, fiber and unsaturated fats.
Chickpeas (also known as galvanzo beans) are the main component of hummus and are rich in protein and fiber, which makes them satisfying after eating, says Fullenweider. In addition, Jones states that they are an excellent source of iron, magnesium, and B vitamins.
Tahini, the second most important ingredient in dips, sesame seed paste, is equally healthy and provides mono- and poly-unsaturated fats, minerals, and even more protein and fiber, Jones continues. .. Olive oil and tahini are both rich in antioxidants and help fight inflammation, Fullenweider adds. And a “victory combination” of healthy fats, proteins, and fibers can lower blood sugar levels and improve gut health, she says.
“Hummus is naturally free of gluten, nuts and dairy products, so it’s perfect for people with food intolerance and allergies,” explains Fullenweider. It’s also a particularly useful source of protein for vegans and vegetarians.
Is Homemade Hummus Healthy?
According to experts, hummus purchased in the store is as healthy and very convenient as homemade hummus, but you need to read the label carefully. “Buy hummus with as little material as possible, mostly Whole Foods,” Jones recommends. To do this, look for the material with the name on the label.
Fullenweider recommends avoiding off-the-shelf hummus made with preservatives such as potassium sorbate and sodium benzoate, and sticking to options made exclusively with olive oil or canola oil. According to experts, other oils are not very beneficial, so it’s better to skip them.
Additional sugars such as corn syrup, sugar cane, and honey can also sneak into hummus purchased at the store, so look for options that do not contain these ingredients. Also note the sodium content. It’s easy to mistakenly choose an option that contains a lot of salt, Jones says. (This is also a good note when making hummus at home.)
How can I add hummus to your diet?
Yes, hummus is delicious as a dip, especially when combined with celery, carrots, cucumbers, pickles, radishes, and other vegetables. (An improvement on salty pita chips.) But don’t be afraid to be a little creative. Jones recommends using it in sandwiches and wraps instead of other toppings such as mayonnaise and ketchup and treating it as a seasoning.
Moreover, it’s very easy to make at home. “If you’ve never made homemade hummus, give it a try,” says Fullenweider. “It’s so easy and delicious that you can never buy what you bought in the store again.” (Are you looking for a place to start? Try it. Classic hummus recipe Or switch things Hummus of red lentils.. )
Creating your own hummus also opens up a world of possibilities, Jones explains. Mix or add your favorite flavors such as Sriracha, Olives, Sun-dried Tomatoes, Mushrooms and more. Use other types of canned beans instead of chickpeas. Or try adding guacamole hummus, adding jalapeno and using avocado instead of tahini and lime instead of lemon.
“You can feel better about eating hummus,” Jones says.
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