The benefits of hummus are full of vitamins and minerals and is associated with all kinds of impressive beneficial health effects. In addition, it is naturally free of common food allergens, such as gluten, nuts, and dairy products, which mean that most people can eat it. Adding hummus to the diet can be quite healthy and delicious.
What is Humus?
Hummus is a traditional Middle Eastern dish (especially in Lebanon and Israel) consisting of chickpea puree mixed with sesame cream and olive oil, seasoned with a mixture of garlic, salt and lemon juice. The term hummus means “chickpea” in Arabic.
According to ancient scriptures, hummus, at least as we know it today, was first consumed in Egypt around the 13th century. Today, hummus continues to play an important role in the diet of many healthy populations living throughout the world, mainly in the Middle East. Hummus is commonly consumed with every meal in Israel, often included in all “mezzeh tables” in Syria and Turkey, eaten almost daily for breakfast along with bread in Palestine and Jordan, and still enjoyed in Egypt and in many Arab nations in a variety of foods, also
At the base of the hummus preparation there are chickpeas that are an excellent source of protein and dietary fiber which makes it a source of nutritional properties. The protagonists of this dish of oriental flavor are: iron, vitamin C, folic acid and vitamin B6. Considering the large amount of fiber contained in chickpeas, thanks to hummus, digestion improves and facilitates the flow of food and its respective assimilation. It is extremely rich in vegetable proteins because chickpea is a protein-rich legume. If good alternative to healthy protein bars. Many athletes have integrated it into their daily diet to obtain protein and energy.
“It nourishes and allows to quickly reach a feeling of satiety”.
In fact, eating hummus at breakfast, for example, can be a very good idea to avoid cravings. If you practice sports often, for example, consuming a little hummus every day is a very healthy one,
What Dishes Can Be Combined with Hummus?
Hummus can be eaten with different dishes, for example it can be combined with raw vegetables, such as carrots, celery, fennel cut into sticks and can be used as a filling inside the bread or as a condiment for bruschetta, with cookies, with rice cakes. Finally, it can be a tasty idea for the accompaniment if it is given an adequate flavor with mixed herbs, with roasted almonds or dried fruits in general and / or with particular spices.
The benefits of hummus make it a very healthy and delicious alternative to eat without worries, it is ideal for a diet or to spread with bread or cookies, being a natural food and easy to make many people choose to consume it. Learn more about its benefits below.
1. Facilitates Digestive Transit:
It is a food that helps digestion. The fact that it contains lemon, garlic, olive oil and spices hummus promotes and facilitates the digestive transit which makes it a good functioning of the digestive system and fights constipation and the toxins accumulated in the body are thus released.
2. Source of Good Minerals:
Hummus is a source of minerals containing iron, potassium, calcium, vitamin B, magnesium. It also contains folic acid, ideal for pregnant women, as it promotes nutrition and growth of both the mother and the baby. It is also full of retinol, which allows our skin to remain elastic and look younger.
3. Rich in Antioxidants:
Hummus is a rich source of antioxidants therefore it is therefore an anti-aging food! The antioxidants present can regulate high blood pressure, prevent premature aging and significantly improve the heart health of the person who consumes it. It also helps eliminate uric acid and improves our health by making our body healthier.
4. Rich in Fiber:
Hummus is good for digestion since this food is a good source of dietary fiber. It contains 6 grams of dietary fiber per 100 grams, which is equivalent to 24% of the daily recommended fiber requirement for women and 16% for men. Thanks to the high fiber content, hummus can ensure regular bowel movements. This is because the fibers facilitate bowel movements by softening and giving strength to the stool. In summary, hummus is a very good source of fiber, which can improve bowel movements. In addition, the fibers can increase healthy intestinal bacteria, which convert the fibers into butyrate, a form of fatty acid that can serve as food for the cells in the intestines.
5. Low Glycemic Index:
Hummus contributes a stable level of blood sugar. First, hummus consists mainly of chickpeas, which have a low glycemic index (GI). The GI is a graduation that measures the capacity of food to raise blood sugar levels. Foods with a high GI are easily digested and then absorbed, resulting in sharp spikes and depressions in blood sugar levels. Hummus is also a good source of soluble fiber and healthy fats. Soluble fibers mix in the intestine with water, creating a gelatinous substance that can prevent your blood sugar from increasing. Fats also inhibit the absorption of carbohydrates from the intestines, which in turn leads to a slower and more uniform release of blood sugar.
6. Contains Ingredients that are Healthy for the Heart:
Hummus contains chickpeas and olive oil, two ingredients that can reduce risk factors and, therefore, the overall risk of heart disease is therefore a good source of good fats for the heart, thanks to olive oil. An analysis of 32 studies with more than 840,000 people found that those who used the healthiest oils, especially olive oil, had a 12% lower risk of death from heart disease and an 11% lower risk of death from all causes. Another study found that the risk of heart disease decreased by an additional 10% per 10 grams (approximately 2 teaspoons) of extra virgin olive oil per day. Although these are promising results, more long-term research on hummus is needed.
7. Healthy Weight:
Hummus influences weight loss. Several studies have been conducted and interestingly, people who regularly eat chickpeas or hummus were 53% less likely to be obese, according to a national US survey. UU. It is a good source of fiber and vegetable proteins, which can promote weight loss. Studies have shown that people who regularly eat chickpeas or hummus suffer less from obesity.
8. Gluten and Lactose Free:
Millions of people worldwide suffer from food allergies and intolerances. Hummus is naturally free of gluten, nuts and dairy products, making it an excellent choice for people with certain allergies and intolerances.
9. Very Easy to Adapt to the Diet:
Hummus is not only nutritious and delicious, it is also easy to include in the diet. It can be used in many ways. It is also very tasty as a sauce and combines well with crispy vegetables such as celery, carrots, cucumbers and peppers.
10. Good Source of Vegetable Protein:
Hummus is an excellent source of protein for vegetarians, vegans and omnivores too. Chickpeas, which are the basis of almost all hummus recipes, are high in protein, which can help you feel satisfied after consuming them. Therefore, the feeling of satiety makes it less likely to eat between meals (especially junk food) between meals.
11. Increase Your Energy:
Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body can constantly use for energy. Starches contain natural sugars called glucose, which the body easily uses for many essential functions. Unlike simple sugars found in many products such as refined flour, white bread, pasta, soda, candy, and most other processed foods, starches take a long time to break down once consumed.
12. Reduces Blood Clots:
The consumption of hummus can lead to a reduction in blood clots. Chickpeas are foods rich in vitamin E and K that have blood thinning properties and naturally help reduce the risk of blood clots. Vitamin K can prevent certain bleeding or blood clotting problems. A 2012 study published in Acta Poloniae Pharmaceutica found that two different varieties of chickpeas are effective in reducing inflammation markers.
13. Relieves Anemia:
Hummus consists mainly of chickpeas, which is a good source of vegetable-based iron. It also means that one cup provides more than 25 percent of the recommended daily value. In addition, chickpeas contain some vitamin C, which helps in the absorption of plant-based iron. This is how chickpea consumption could benefit someone with anemia. ” The iron content in chickpeas, including tahini, helps supply oxygen to red blood cells. Apart from chickpeas; Peas, lentils, white, red and baked beans, and soybeans are excellent sources of iron.
14. It can be a Good Substitute for Unhealthy Foods:
Hummus has great health benefits, but it can also help avoid the negative health effects of other foods. For example, you can use hummus as a substitute for mayonnaise, which is essentially only eggs and fat. You can also mix it with broth or water until it is thin enough to use as a salad dressing. You can even use it as a raw vegetable dressing instead of ranch dressing. Hummus is a healthier alternative to those things.