What ingredients in hummus cause these significant changes? A 2016 study published in The American Journal of Clinical Nutrition found that eating one serving of pulses a day aids in appetite control and can contribute to moderate weight loss. | It’s rich in powerful antioxidants that have anti-inflammatory benefits. We did, but here's the deal—the best way to reap the benefits of monounsaturated and polyunsaturated fats is to use them to replace saturated fats in your diet. and promote healthier functional outcomes (e.g., weight management). You can dip them in nut butter, hummus or guacamole for a snack or add some healthy carbs with your lunch by dipping them in tuna salad,” she says. Here are 13 Greek foods that are super healthy. They also had a lower BMI and their waist size was an average of 2.2 inches (5.5 cm) smaller than people who did not regularly consume chickpeas or hummus (25). Hummus is a great source of fiber and protein, which may promote weight loss. Learn the good & bad for 250,000+ products. The superfood is not only heart-healthy, it delivers a myriad of benefits for the mind, body, and soul. Simple is better. HEALTHY SNACKS A serving of hummus is only about 2 tablespoons, making it a food most people chronically overeat. 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. “Hummus is a great source of fiber, protein, and healthy fats, ... (helping you steer clear of not-so-healthy convenience foods). It takes only five minutes and five ingredients to make this savory dip. Hummus is a great source of dietary fiber, which can improve digestive health. Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally, Why Is Fiber Good for You? 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). RELATED: How Eating More Fat Saved J.J. Watt's NFL Career. 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. Thanks to its high fiber content, hummus can help keep you regular. Similarly, sesame seeds, which make up tahini, may help reduce markers of inflammation in the body like IL-6 and CRP, which are elevated in inflammatory diseases like arthritis (7, 8). First, hummus is made mostly from chickpeas, which have a low glycemic index (GI). Plus, if hummus is made traditionally, with olive oil, you’ll also get a dose of heart-healthy monounsaturated fat. But you'll notice that the nutrition in a cup of hummus is quite different from a cup of boiled chickpeas (a cup of hummus would be a lot to consume in one sitting, but we'll talk about the importance of serving size later). Chickpeas are rich in protein, resistant starch and antinutrients, which slow down the digestion of carbs (18). While chickpeas are moderately high in calories, their nutrient-packed nature more than makes up for it in most cases. Aside from chickpeas, hummus is also a great source of heart-healthy fats from olive oil. Protein is an important nutrient for optimal health, but not all protein sources are equal. Hummus’s ingredients, including mashed chickpea, tahini, oil, lemon juice, and garlic, load the thick paste with vitamins, antioxidants 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. You can always check out the nutrition facts label to confirm this, but it's generally a good approach. People who are sensitive to FODMAPs, such as those with irritable bowel syndrome, should be careful not to overindulge in hummus (32). 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. Hummus is delicious, packed with nutrients and incredibly good for you. But if you can limit yourself to roughly the serving size, hummus is quite healthy. | Like tahini, the fat in soybean oil is largely of the monounsaturated and polyunsaturated varieties. Early Sampling: Which is Better? At least we think it's healthy, right? It is also a great plant-based source of protein, which makes it a nutritious option for vegans and vegetarians. Chickpeas are categorized as "pulses," which also include beans, lentils and dry peas. Also keep in mind that hummus contains sesame seed paste, also known as tahini. The moderation part is crucial, because it allows you to enjoy the benefits of hummus (high in fiber, antioxidants, protein, etc.) How Eating More Fat Saved J.J. Watt's NFL Career, Why The Humble PB&J Sandwich is The Most Popular Pre-Game Snack in Pro Sports, Get Faster for Any Sport With This 12-Week Speed Workout. | Hummus is naturally gluten-, dairy- and nut-free, which makes it an excellent choice for people with certain allergies and intolerances. 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. It's also quite easy to make your own hummus, which gives you total control of what goes in your dip. HEALTHY EATING Here's Why, 5 Hacks to Make Holiday Workouts More Effective, The Best Thanksgiving Carb to Eat All Year Round, Why You Should Eat Cranberries This Thanksgiving, 5 Nutritionists Tell You How to Limit the Damage During Your Thanksgiving Meal, Fuel Your Next Run With This Homemade Energy Bar. By using them in moderation and to replace saturated fat-heavy foods as opposed to in addition to saturated fat-heavy foods, you're making sure you get the benefits of healthy fats without overindulging. Organic Hummus Cups. Moreover, hummus is naturally free of common food allergens and irritants, such as gluten, nuts and dairy, which means it can be enjoyed by most people. Just two decades ago, annual U.S. hummus sales barely surpassed $5 million. One study found that adding 200 grams of chickpeas (or raffinose fiber from chickpeas) to the diet for three weeks helped promote the growth of beneficial bacteria, such as bifidobacteria, while suppressing the growth of harmful bacteria (15).