Hummus Is Healthy
Hummus combines the health benefits of chickpeas with garlic, olive oil, lemon, vinegar and a little sesame seed butter, or tahini. In one tasty spread you have high fiber legumes and seeds as well as antioxidant rich garlic. Chickpeas, also known as garbanzo beans, are a Mediterranean food staple. These mild, buttery beans are rich in folate, iron, copper, manganese and molybdenum. They are also a good source of fiber and protein, providing a sustained source of energy and a feeling of fullness. They are the main ingredient in hummus.
Sesame seeds are also rich in nutrients, including calcium, copper, manganese and magnesium. Like chickpeas they provide fiber, protein and essential fatty acids. Garlic is very high in valuable antioxidants and minerals. Consuming garlic regularly can boost immune health and lower cholesterol levels.
While hummus may seem like a rich spread it is actually very low in fat and calories. Exactly how many calories in hummus per serving? Can you enjoy hummus and still keep your total daily calories at a reasonable level?
How Many Calories?
One tablespoon of hummus contains about 27 calories, which are divided between one gram of unsaturated fat, one gram of protein, one gram of fiber, with three total carbohydrates. One tablespoon is about the amount you could use to spread on a sandwich or to dip a few crackers or crudites in.
One ounce of hummus still only contains about 50 calories. As long as you are eating your chickpea spread with a low-fat, low-calorie food, hummus is going to provide balanced nutrition for a small amount of calories and fat. Try dipping fresh carrot, cucumber and sweet pepper slices in hummus as an afternoon snack. Make a flavor and fiber-packed sandwich with whole grain bread, spread with hummus instead of mayonnaise. Spread on your wheat or rye bagel for breakfast with a slice of avocado and tomato. Wherever you use a spread or condiment, consider this high-nutrient, low-calorie alternative.
Are There Hummus Drawbacks?
When made simply from chickpeas, tahini, olive oil, garlic, lemon and vinegar hummus is a purely beneficial food. When buying store-bought hummus be sure to check the sodium content. Commercial hummus may contain a hefty dose of salt. If you want the best nutrition, try making your own homemade spread. It is easy to make and easy to store. Making it yourself also gives you the freedom to add your own extra ingredients such as red pepper flakes, cumin or even chopped nuts.
There are relatively few calories in hummus, balanced with plenty of minerals, fiber and protein. Enjoy this delicious food as a healthy snack if you are trying to lose weight, or simply if you enjoy eating a balanced, natural diet.
Magee, Elanie, MPH, RD. Web MD, https://www.webmd.com/food-recipes/features/hummus-recipe-and-health-benefits
photo by Albertas Agejevas