Is Hummus Good For Weight Loss?

Anyone trying to reduce or maintain their current weight is constantly on the hunt for new healthy eating. We get asked, "Is hummus good for weight loss?" "What are the health benefits of hummus?

If you follow the healthy eating guidelines, consuming hummus can help you lose weight. In today's article, we'll be discussing the following points.

• About hummus

• The nutrition profile of hummus

• Is hummus good for weight loss?

• How much hummus should you consume to lose weight?

• Healthy ideas to enjoy hummus

About Hummus

Hummus is a savory Middle Eastern dip, spread, or spread made from cooked, mashed chickpeas blended with tahini (sesame seed paste), lemon juice, and garlic. It is known that the very best hummus is luxuriously creamy but retains a light and airy texture.

Chickpeas are a type of legume that grows every year. Depending on the variety, it may be referred to as Egyptian pea, gram, or Bengal. It may also be referred to as garbanzo or garbanzo bean.   Remains of this legume dating back 9500 years have been discovered in the Middle East, making it one of the earliest types of legume to be cultivated. In Arabic, chickpea is where the word "hummus" comes from.

The Nutrition Profile of Hummus

The nutritional content of hummus varies depending on the brand purchased, so it is critical that you should read the label. Note that some hummus products have a significantly higher sodium content than others.

According to the USDA, a 2 Tbsp (28g) hummus will typically include the following nutrients.

59.9 calories

3 g of protein

2.5 g of fat

8 g of carbohydrates

1.99  g of fiber

1 g of sugar

19.9 milligrams (mg) of calcium

0.72 of iron

170 mg of sodium

It's interesting to note that people who eat chickpeas and/or hummus tend to get more of certain nutrients than those who don't. These include dietary fiber, polyunsaturated fatty acids, vitamins A, E, and C, folate, magnesium, potassium, and iron.

Hummus can be included in a low-fat diet as a moderate-fat food option. In addition, it is a food that contains a decent amount of protein, which is especially beneficial for vegetarians.

Is Hummus Good For Weight Loss?

It's fantastic news because hummus can now be added to the weight loss meal plan and help with weight maintenance. How? 

It lowers obesity risk. 

A national survey found that those who ingested chickpeas or hummus on a regular basis had a 53% lower risk of becoming obese.

Another study revealed that people who ate chickpeas and hummus regularly had a lower body mass index and a smaller waist circumference than those who did not.

It increases satiety

In addition, research shows that eating pulses like chickpeas can aid in weight loss and increase satiety during sustained caloric restriction over several weeks

What's more? The high fiber content of hummus has been linked to increased production of satiety hormones such as cholecystokinin (CCK), peptide YY, and (GLP-1). Furthermore, dietary fiber has been demonstrated to suppress levels of the hunger hormone ghrelin.

It’s a great source of protein.

Hummus is loaded with plant-based protein! The research found that a higher protein intake has been demonstrated to reduce hunger and speed up metabolism. Protein is essential for everyone since it helps us feel full for longer and keeps us mentally alert all day long. 

Note: Remember that too much of a good thing may be unhealthy. If you eat more than the suggested serving size, you may not reap the health benefits of this food. Be sure to pick a high-quality brand that only uses natural components and excludes unnecessary additives.

How Much Hummus Should You Consume To Lose Weight?

Because of its delicious flavor, hummus is tempting to eat in excess, but dieters should be mindful of their serving sizes.

Around 2 tablespoons of hummus per day might help you fulfill your recommended intake, but you should also consider the rest of your diet.

A tablespoon of store-bought hummus varies, and the caloric value may change depending on how you cook it with the addition of other ingredients.

Healthy Ideas to Enjoy Hummus

Olive oil, some whole chickpeas, fresh parsley, and paprika are the components that are typically used as a garnish in Middle Eastern cuisine. It is most commonly consumed in the form of a dip, accompanied by pita bread.

Nowadays, it is industrially produced in the West, where it is frequently served with crackers as a snack or an appetizer.

Here are some ideas you can do with hummus:

#1 Top it with other ingredients

This nut-free, dairy-free, and gluten-free spread tastes great on its own, but it is even more delicious when it is topped with 

• chopped tomatoes

• parsley

• Cucumbers

• hard-boiled eggs

• caramelized onions

• sautéed mushrooms

• Paprika

• Olives

• pine nuts.

#2 Pair it with other snacks

Other snack foods that go wonderfully with hummus are

• Pita bread

• pita chips

• Carrots

• Celery

• bell peppers

• Apples

• Wheat Thins

• Pretzels

• bell pepper

#3 Use it as a salad dressing substitute

Use hummus as a substitute for a high-calorie salad dressing if you like salads. A hummus dip contains higher amounts of protein than oil or vinegar. Thus, it will keep you full for longer.

#4 Add it to your favorite dishes

Hummus is delicious when served with grilled chicken, eggplant, and falafel.

#5 Incorporate it into your baking recipes

Need a better sweets option? You can add hummus to your brownies recipes. In fact, you can use hummus as a flour substitute. You'll be surprised to have a product with an interesting moist and soft texture. Plus, you get a nutritious product that also contains fiber! 

#6 Make a cream-based sauce out of it

If you're looking for a healthier alternative to creamy sauces, hummus is a great choice. You can use it in place of cream in a carbonara, or to thicken risotto. You may even use it as a meat marinade, as it is frequently combined with chicken and lamb dishes.

Final Thoughts

The high protein and fiber content of hummus suggests it could aid with weight loss. Regular eaters of hummus and chickpeas have been found to have lower body mass indexes and smaller waist circumferences. Hence, that seems ideal for those who are trying to watch their weight.

FAQ

Is hummus high in calories?

Hummus is relatively low in calories compared to many other dips and spreads. On average, a 2-tablespoon serving of hummus contains about 70-80 calories. However, it's essential to consider portion sizes when consuming hummus as part of a weight-loss diet.

Can I make my own hummus at home?

Absolutely! Making hummus at home allows you to control the ingredients and customize the flavors to your liking. There are many simple and delicious hummus recipes available online that you can try.

Is hummus suitable for everyone?

Hummus is generally suitable for most people, including vegetarians and vegans. However, if you have specific dietary restrictions or allergies, it's important to check the ingredient list to ensure there are no ingredients that you should avoid. Additionally, if you have any health concerns or medical conditions, it's always advisable to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

How should I incorporate hummus into my weight-loss diet?

You can enjoy hummus as a dip for raw vegetables, whole grain crackers, or pita bread. It can also be used as a spread on sandwiches or wraps. To manage calorie intake, pay attention to portion sizes and avoid pairing hummus with high-calorie foods.

Can I eat hummus every day while trying to lose weight?

Including hummus in your daily diet can be a part of a healthy weight loss plan. However, as with any food, portion control is crucial. Stick to reasonable serving sizes, such as 2 tablespoons, to ensure you don't exceed your calorie goals.