What do you think of when you think of healthy snacks? If your thoughts are on creamy hummus (and maybe some crunchy vegetables), you’re in good company! Hummus, the wonderfully dipping Mediterranean chickpea-and-tahini spread, has become a snack and accessory for millions of Americans. You are probably familiar with its impressive list of nutrients, including plenty of plant-based protein, high-fiber and healthy fats.
Interestingly, the benefits of eating hummus go beyond what you can see on a nutrition label. Going down on this delicious dip can come with some positive side effects that you may not have heard of. Here are six scientifically based reasons to make hummus a regular part of your diet, and for even simpler meal ideas, check out our list of The 7 Healthiest Foods to Eat Right Now.
Hummus eaters have overall healthier diets.
We can not promise that a bath of hummus is a magical ticket to a healthy diet, however studies show that there is a connection between eating hummus regularly and an overall healthy daily food intake. The authors of a study from 2020 in the journal Nutrients (of which two, granted, have links to the hummus industry) theorized that this happens naturally when hummus replaces other, less healthy foods. And of course, when it comes to calories, fats and processing levels, hummus is a better choice than lots of other, ultra-processed snacks!
Check out these 7 best healthy hummus brands to buy, according to dietitians.
It can help you eat fewer sweets.
Hummus’ effects on dietary quality are broad – but they also become specific. In addition to improving overall dietary choices, another study (also supported by a prominent hummus brand) found that snacks on the topping can help prevent eating dessert later in the day. In this small study, people who ate hummus in the afternoon had a 20% lower risk of getting dessert in the evening. It may not guarantee that your hummus in the middle of the day will keep you from the cake after dinner, but it’s thoughtful!
Hummus can increase weight loss.
Have you ever noticed how filling some hummus can be? This is because its combination of fat, protein and fiber are all well-known building blocks for satiety. Being full is the key to successful weight loss – so it’s not surprising that research shows that hummus is a weight loss friendly food. A study from 2014 published in Journal of Nutrition and Food Sciences found that people who ate chickpeas and hummus were 53% less likely to be obese. Ordinary hummus eaters also had lower body mass indices and waist measurements than non-hummus eaters.
Make your own with the only authentic hummus recipe you will ever need.
It can help stabilize your blood sugar.
Whether you are living with diabetes or just feeling better with a stable blood sugar, you may be looking for foods that prevent your blood sugar from rising and falling. Hummus and chickpeas (its main ingredient) have a low glycemic index, which means that they will not dramatically raise your blood sugar.
In fact, a study in Nutrition Journal showed that eating hummus raised blood sugar four times less than white bread and did not jeopardize insulin levels. So go ahead and dip! (And while you’re at it, check out our list of the 50 best foods for diabetics.)
Promotes a healthy microbiome.
You’ve probably heard of probiotics, but what do you know about prebiotics? Prebiotic fibers provide “food” for the good bacteria in the gut, help them thrive – and ultimately create a thriving microbiome. A healthy microbiome has been associated with a myriad of health benefits, from weight loss to improve Mental Health.
It just so happens that the chickpeas in hummus are filled with prebiotics! A study from 2019 in Boundaries in nutrition found that a serving of 100 grams of chickpeas provides 60 to 75% of the suggested daily intake of prebiotic fiber.
It can help you stick to a non-allergenic diet.
Once you have taken out certain foods due to allergies or intolerances, it can be difficult to find things you actually like to eat. Fortunately, even on very limited diets, hummus is usually ok. Most recipes do not contain gluten, dairy products, animal products or anything on the list of the eight food allergens that will help you stick to the chosen non-allergenic diet protocol.
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- We tasted 9 Hummus brands and this is the best!
- Nutrition Low-Down on Hummus
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