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How Many Calories Are In Hummus

Is It Ok To Eat Hummus Everyday

LOW Calorie, HIGH Protein HUMMUS | Ready in 5min | No Tahini

Hummus is a truly nutritious snack that is good to include in your daily diet in moderation and when combined with a diverse range of food. Hummus can be a part of the daily diet if consumed in moderation, and the rest of the diet contains a diverse range of foods.

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Hummus Can Help Lower Cholesterol

In addition to increasing good fat, research has found that chickpeas help lower bad LDL cholesterol. “In one study, 47 healthy adults consumed either a diet with added wheat or chickpeas. After five weeks, those who ate extra chickpeas had 4.6 percent lower ‘bad’ LDL cholesterol levels,” says Warren.”Additional studies have concluded that a diet rich in legumes like chickpeas reduces ‘bad’ LDL cholesterol by an average of 5 percent.”

Who Is Hummus Good For

For the general population, hummus is a healthy bet, but there are certain eating plans and diets that don’t allow the creamy spread. Hummus is not paleo or Whole30-approved because chickpeas are legumes, which are not permitted on these diets. Legumes are also generally restricted on the super lower-carb diets due to their high carb contents, so hummus is not allowed on the keto diet, Atkins diet, or South Beach diet either.

Hummus is, however, allowed on vegan and vegetarian eating plans. It’s also compliant with diets that limit sugar and/or cut out gluten or dairy.

Read Also: High Protein Low Carb Vegan Recipes

Hummus As Part Of A Low

Sara Lynn Paige/Getty Images

The popular middle eastern dip or spread, hummus, is generally made from just a few simple, and rather healthy ingredients. The main component of hummus, which gives it its bulk, is finely mashed or pureed chickpeas. Healthy doses of olive oil, minced garlic, lemon juice, salt, and tahini are generally added to the flavor and smooth the dip into a spreadable, delicious dip.

Mixed together, does this make for a low-calorie food? Not necessarily, but that does not mean that hummus should not be a part of a healthy, low-calorie food plan. If you look at the nutritional facts on a commercially prepared hummus, you will find that, per tablespoon, hummus contributes around 25 calories. This does not seem like a lot of calories, but most of us would probably eat several tablespoons if using as a dip. So, you may easily eat upwards of 100 calories or more to enjoy a serving of hummus.

Is Hummus Actually Healthy

Sabra Hummus Nutrition Label

Americans are crazy for hummus.

National hummus sales now top $725 million annually, and its estimated that 25 percent of U.S. households now stock hummus in the fridge. It wasnt always like this. Just two decades ago, annual U.S. hummus sales barely surpassed $5 million.

Hummuss dramatic rise in America can be attributed to two big reasonsits convenient and its healthy. At least we think its healthy, right? Well, it certainly seems a whole lot healthier than alternative dips like sour cream, blue cheese or french onion.

But could hummus be whats secretly expanding your waistline and adding boatloads of unexpected calories to your diet? Heres what you need to know about the nutrition of this classic middle eastern dish.

First things firsttheres more than just chickpeas in hummus. Most hummus is made with a recipe that includes chickpeas, tahini, olive oil, lemon juice and garlic. However, chickpeas are the quintessential ingredient. In fact, the word hummus comes from the Arabic word meaning chickpeas.

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Chickpeas themselves are quite healthy. A cup of boiled chickpeas contains 269 calories, 4 grams of fat, less than a gram of saturated fat, 11 mg of sodium, 12 grams of fiber , 15 grams of protein and a hefty amount of potassium, iron, magnesium, folate, manganese and vitamin B-6.

But youll notice that the nutrition in a cup of hummus is quite different from a cup of boiled chickpeas .

Not really.

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High In Fiber That Promotes Digestive Health And Feeds Your Good Gut Bacteria

Hummus is a great source of dietary fiber, which can improve digestive health.

It provides 6 grams of dietary fiber per 3.5 ounces , which is equal to 24% of the daily fiber recommendation for women and 16% for men .

Thanks to its high fiber content, hummus can help keep you regular. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass (

Whats more, dietary fiber also helps feed the healthy bacteria that live in your gut.

One study found that adding 200 grams of chickpeas to the diet for three weeks helped promote the growth of beneficial bacteria, such as bifidobacteria, while suppressing the growth of harmful bacteria .

Some of the fiber in hummus may be converted by gut bacteria into the short-chain fatty acid butyrate. This fatty acid helps nourish the colon cells and has many impressive benefits .

Laboratory studies have shown that butyrate production is linked to a lower risk of colon cancer and other health problems .

Summary

Hummus is a great source of fiber, which can help keep you regular. Additionally, chickpea fiber may promote the growth of healthy gut bacteria, which produce butyrate a type of fatty acid that helps nourish cells in the gut.

What Is Hummus Made Of

Traditional hummus is made from a blend of chickpeas, olive oil, tahini , lemon juice and spices, and this mix makes for a nutrient-dense food, says Elizabeth G. Matteo, a registered dietitian at Boston Universitys Sargent Choice Nutrition Center. It generally offers more vitamins and minerals than many other dips or spreads, she says, since it includes calcium, folate and magnesium.

This blend of nutrients can also stabilize blood sugar and help prevent heart disease, says Los Angeles-based registered dietitian Lindsey Pine. Hummus also contains what she calls the trifecta of macronutrientshealthy fat, protein and fiberthat keep you full and satisfied, which is key to maintaining a healthy weight.

Just like beans, lentils, peas and other dry, edible legume seeds that fall into the pulses category, chickpeas are a good source of protein and fiber compared to other plants. But dont expect to get your daily dose of either from hummus alone: a two-tablespoon serving of the dip contains two grams of protein and one gram of fiber. Chickpeas also are not a complete source of protein, meaning they dont have all of the essential amino acids that meat, fish, dairy and eggs do.

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Is Eating Hummus Good For You

Hummus is a popular Middle Eastern dip and spread that is packed with vitamins and minerals. Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss.

Can Improve Diet Quality

Food Facts & Information : What Is the Nutritional Value of Hummus?

Research on the inclusion of hummus in the diet suggests that this food may improve the quality of your diet. Researchers believe hummus can improve diet quality by replacing foods higher in saturated fats, sodium, or added sugars.

In general, including hummus in the diet has been shown to improve post-meal blood sugar control, fasting cholesterol levels, appetite control, and daily food intake compared to other common food choices.

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Hummus Is A Great Source Of Plant

Chickpeas are a plant-based protein source and beneficial for repair and recovery in the body,” Cotton says. More specifically, hummus provides close to 8 grams of protein per serving, making it prime for a midday power boost that can help you stave off hunger pangs and avoid overeating throughout the day. Pair it with broccoli for a powerful, protein-packed punch.

Promotes Weight Loss And Helps You Maintain A Healthy Body Weight

Several studies have examined how hummus affects weight loss and maintenance.

Interestingly, according to a national survey, people who regularly consumed chickpeas or hummus were 53% less likely to be obese.

They also had a lower BMI and their waist size was an average of 2.2 inches smaller than people who did not regularly consume chickpeas or hummus .

That said, its not entirely clear if these results were due to specific properties of chickpeas or hummus or simply that people who eat these foods live a generally healthy lifestyle.

Other studies have also linked a higher intake of legumes like chickpeas to a lower body weight and improved satiety .

Hummus has several properties that can help promote weight loss.

It is a great source of dietary fiber, which has been shown to boost levels of the fullness hormones cholecystokinin , peptide YY and GLP-1. Moreover, dietary fiber has also been shown to reduce levels of the hunger hormone ghrelin .

By curbing appetite, fiber may help reduce your calorie intake, which promotes weight loss.

Additionally, hummus is a great source of plant-based protein. Research has shown that a higher protein intake can help curb appetite and boost your metabolism .

Summary

Hummus is a great source of fiber and protein, which may promote weight loss. 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.

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How To Cook Chickpeas

  • You can make the low-fat hummus with dried chickpeas, which you can cook yourself, or with canned chickpeas.
  • Cooking chickpeas is not a big deal it just requires a bit of organization and time.
  • Remember to soak the chickpeas the day before they should soak for at least 12, preferably longer, and up to 24 hours.
  • Drain and rinse, place in a pot and cover them with plenty of water. Add 1 teaspoon bicarbonate of soda.
  • Cook until they are really, really, really soft cooking time always depends on the size and age of the chickpeas.
  • On the packages I buy it is usually written that 30 to 45 minutes would be enough: that is a lie! My chickpeas always need at least one and a half hours, if not longer.
  • I always cook a big batch of chickpeas, normally a whole 500 g package. I use what I need immediately and freeze the rest they keep perfectly for a long time.
  • To make this light hummus, you will need some cooking water as well, so dont throw it all away immediately.
  • To have 250 g/ 8.8 oz cooked chickpeas, you will have to cook about 125 g/ 4.4 oz dry chickpeas, but I totally recommend cooking more and freezing the rest.

Is Hummus High In Protein

Hummus Nutrition 101: Your Guide to the Nutrient Facts of Hummus

The best part about hummus protein is that it provides your body with all nine essential amino acids that are able to produce complete protein this makes it a much better choice than other sources. You can up the amount you get when you eat humus by pairing it with food that is also high in protein, such as: Broccoli.

Best Hummus at a Glance

  • Best Overall: Ithaca Fresh Lemon Garlic Hummus.
  • Runner-Up: Sabra Classic Hummus, Cedars Organic Original Hommus.
  • Best Topped Hummus: Private Selection Traditional Hummus, Private Selection Mediterranean Hummus.
  • Best Naked Hummus: Lillys Classic Hummus.

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Does Hummus Have Carbs Is Hummus A Carb Are There Carbohydrates In Hummus

Serving Size: 2 Tbsp, Total Carb. 3g

If youre following a low-carb diet such as the Paleo, Atkins, Mediterranean, or South Beach diets, then youre likely examining your carbohydrate intake. A common question we hear is, how many carbs in hummus? Much like the healthy fat it contains, the carbs in hummus are complex carbs that are an important part of a well-balanced diet. Complex carbohydrates take longer to digest this means they dont spike your blood sugar like processed carbs do. Our bodies need carbs, because they are our first source of energy. Much like fat, carbs get a bad rap but they are necessary macro-nutrients that we need to feel energized and happy through the day. And, when you eat it with veggies, you avoid adding too many unnecessary carbs making it the perfect snack if youre trying to stick with a high-protein, low-carb diet. Low carb hummus often can contain bad ingredients just look for a high quality brand, and know that if its made well, the hummus carbs will be good ones.

How Else Is Hummus Healthy For You

Most of the fat in hummus is from the tahini which is monounsaturated and polyunsaturated fats. These are considered to be heart-healthy fats as they can reduce the risk of heart disease.

Chickpeas in hummus are a great source of protein. This is much needed for people following a meat-free diet.

Hummus is a very good source of dietary fiber. Dietary fiber is mainly found in plant-derived foods. It can aid digestion and the production of good gut bacteria. It can also suppress the growth of harmful bacteria in the gut.

Hummus is low on the glycemic index, which means it can help to control blood sugar levels and is good for people with dietary restrictions.

Recommended Reading: Aunt Millie’s Carb Smart

Hummus Nutrition Facts And Health Benefits

Verywell / Alexandra Shytsman

Hummus is a Middle Eastern food that is commonly used as a spread or a dip. It’s a popular food among some and it may be good choice to include in a meal plan for weight loss or good overall health.

Hummus calories are substantial, but since hummus is made from nutritious ingredients, it provides your body with healthy nutrients. When you eat hummus you’re giving your body healthy fats, complex carbohydrates, and very little sugar. Learn more about the nutrition facts and benefits of hummus.

How Many Carbs In Hummus Are There

Living Hummus – Nutrition for Performance & Recovery

As you can see, the downside comes in the carbs. According to SELFNutritionData, one cup of “commercial” hummus has 35.2g of carbs and 14.8 in fiber, giving it a net carb count of 20.4g. That’s more than some peoples’ daily carb counts on keto and will probably kick you out of ketosis.

We chose a cup because who eats just a tablespoon of hummus when it’s presented to them? Look me in the eye and tell me you haven’t gone through an entire tub of hummus in one night. And remember that like anything on keto, it comes down to the amount of carbs you ingest. Of course you can sneak a spoonful and not break your ketosis, but you’re not doing your daily carb count any favors either.

But it’s not all bad news! If you’re wondering how you’ll get your hummus fix on keto, I’ve got you.

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Incredibly Easy To Add To Your Diet

Not only is hummus nutritious and tasty, but its also easy to add to your diet there are seemingly endless ways you can use hummus.

Spread it onto your favorite wrap, pita pocket or sandwich instead of other high-calorie spreads like mayonnaise or creamy dressings.

Hummus also makes a tasty dip and is best paired with crunchy foods like celery, carrots, cucumbers and sweet peppers. Many people find this satisfies potato chip cravings.

Although hummus is widely available in supermarkets, its incredibly easy to make at home.

The entire process takes under 10 minutes and only requires a food processor.

How Many Calories Does Hummus Have

What should I make for dinner tonight? This might just be the number one question that we ask ourselves almost daily over here.

Then you have come to the right place, we have rounded up 15 how many calories does hummus have that we have shared over the years.

Plus, there is such a variety of flavours in these recipes, so you are sure to find something for you. Most of these recipes are quick and easy ones made especially for busy weeknights.

Read Also: Keto Carb Up Day Example

A Nutritionally Dense Diet

Hummus is high in several important nutrients, including fiber and protein. A 2016 study explains that people who eat chickpeas or hummus eat more fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron.

This may be due, in part, to the presence of these ingredients in hummus. However, the study did not establish a causal connection, so researchers do not know if hummus causes people to eat healthily or if people who eat healthily tend to eat more hummus.

That said, a 2020 study emphasizes that including hummus in the diet may promote healthy eating. Hummus contains a number of healthy ingredients, especially compared with other popular snack foods.

This may help people better manage their weight and diet, potentially improving heart health and reducing the risk of type 2 diabetes.

How To Prepare And Enjoy Hummus

30 Sabra Hummus Nutrition Label

“Hummus can be used in sandwiches as a condiment, to prepare a creamy pasta dish with vegetables, or served as a dip with vegetables. Pair it with vitamin C to enhance the iron absorption of the chickpeas,” says Cotton, who suggests making hummus yourself or paying attention to store-bought packages to help control sodium intake. We also like to give it an extra flavor kick with horseradish or spices for a flavorful plant-based snack or meal.

Here are three hummus recipes to add to your snack rotation.

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Making Your Own Hummus

If you would still prefer to make hummus into a lower calorie food, try making your own. Replace some of the olive oil with low-fat plain yogurt, and save yourself a few calories. Try different hummus recipes such as cucumber hummus, black bean hummus, or tahini-free low-fat hummus to see which kind you like the most.

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