Ever considered hummus benefits? Hummus comes with many health benefits. health Hummus is an age-old delicacy that began its journey in the Middle East. Chickpeas are the backbone of hummus. There are lots of health benefits to hummus, some of which include its capacity to boost cardiovascular health, improve the digestive system, and improve muscular health.
Hummus has diverse uses in medical conditions, such as its help in the treatment of diabetes and inflammatory disorders such as rheumatoid arthritis and hypertension. What does this post cover? You will get to know: what is hummus? Nutritional facts about hummus, health benefits of hummus, and a look at the health gains of individual ingredients used in preparing a perfect hummus.
What is hummus?
Hummus is a paste made with chickpeas, tahini, or sesame paste, and olive oil. It’s a very popular food in Greece, Syria, Israel, and Turkey. It has an appealing flavor and amazing health benefits, and thus it has assumed its place atop the list of the most trending healthy foods in the world. Its popularity is growing very fast.
Hummus Nutrition
Based on USDA standards, a perfect hummus is a very good source of essential minerals such as magnesium, calcium, zinc, phosphorous, and potassium. It is also very rich in vitamin B6, B3, vitamin A, folate, and vitamin B1. Hummus is very rich in protein and serves as a good source of fiber as well as essential fatty acids without bad cholesterol.
It is important to note that the nutritional content of hummus varies depending on the ingredients. For instance, a hummus prepared with spinach and carrots will have more vitamin A, while a scallion-based hummus will have more quantities of vitamins K and C.
Hummus is part of the Mediterranean diet.
Research by the New England Journal of Medicine revealed that eating hummus is similar to eating a Mediterranean diet. The study shows that 30% of people with heart attacks, strokes, and deaths from heart disease can be prevented if they switch to the Mediterranean diet. Eating beans is part of the Mediterranean diet, and hummus is a bean spread.
Hummus Benefits
Different ingredients used in preparing hummus will offer different nutritional values. The primary ingredients in hummus are chickpeas and tahini. Chickpeas, also known as garbanzo beans, are high-protein legumes that thrive in the Middle East. Tahini, also known as sesame paste, has a very strong flavor.
Hummus abound. The food comes with many other ingredients. They include lemon juice, salt, fresh garlic, paprika, and olive oil. To prepare this nutritious food, the entire ingredients are simply ground until they form a smooth paste, while seasonings are added to suit your taste.
- Cancer
One key hummus benefits is that the food contain folate may reduce the risk of colorectal cancers, such as colon cancer. The reason behind this may revolve around the healthy role of such foods in cell division. Hummus is a perfect example of this healthy food.
Hummus has been found to fight against the growth of various cancer cells due to the presence of phytic acid and saponins in chickpeas. The fiber content in hummus stops the harmful toxins from binding to the colon lining and flushing them out of the body.
Research shows that dietary fiber promotes colon health. Fiber alters gut bacteria and supports gastrointestinal health by enhancing the growth of healthy bacteria in the colon. It’s noteworthy that chickpeas contain phytoestrogens and isoflavones, which have been reported to help reduce the risk of lung cancer.
2. Diabetes
There are many benefits of hummus. Hummus has been found to regulate blood sugar levels. This health benefit is attributed to the low glycemic index of chickpeas. If you want to fully reap this healthy gain, go for dried chickpeas instead of canned chickpeas because the canned ones have a higher glycemic index.
The American Diabetes Association acknowledges hummus benefits be used as part of a diabetes meal plan. This is to support the findings by Harvard about how fiber helps with the management of diabetes. The study shows that fiber does not digest easily and thus slows down the release of sugar in the body. This complex carbohydrate nature and the gradual release of sugar help to control diabetes.
3. Healthy snacks for pregnant women
Hummus is loaded with lots of nutrients and thus provides health gains for everyone at all stages of human life. Pregnant women are not left out of these health benefits. Hummus is loaded with folate, which helps to prevent risks associated with birth defects popularly referred to as spina bifida.
Hummus contains several minerals and proteins—potassium, calcium, iron, and omega-3—that contribute greatly to the health of the fetus and the mother. Hummus may be the best and most healthy snack you need for the health of your baby and your mother, especially for the ever-craving and hungry pregnant mother.
4. Healthy Baby Weaning Food
In the absence of animal products such as fish and meat, hummus is a very good source of essential nutrients and protein. The NHS endorses hummus for babies as an alternative for their weaning foods from nine months on. Having hummus handy will provide a great health alternative for both the mother and her baby at any time during her nursing.
5. Heart Healthy
Findings have shown that hummus contains heart-healthy olive oil, which maintains cardiovascular health. This study supports the idea that eating olive oil is responsible for the low mortality arising from cardiovascular diseases in southern European Mediterranean countries. In the same vein, the Wall Street Journal supports the idea that consumption of olive oil-rich foods such as hummus helps lower the chances of developing cardiovascular problems such as stroke.
6. Prevents rheumatoid arthritis
One of the active nutrients in hummus is omega-3 fatty acids. This ingredient, coupled with olive oil, acts as a powerful anti-inflammatory agent in the body. Omega-3 fatty acids are polyunsaturated fatty acids that add multi-dimensional health gains to the body, including relief from long-lasting inflammatory diseases such as cancer, hypertension, coronary artery diseases, and rheumatoid arthritis.
7. Lowers bad cholesterol
Hummus helps to balance cholesterol levels in the body. This health gain is attributed to the anti-atherogenic nature of olive oil in this healthy food. A study assessed the effect of olive oil on low-density lipoprotein, or LDL cholesterol. It showed positive results in reducing harmful cholesterol.
According to a study on chickpeas’ capacity to lower bad cholesterol by an Australian lecturer, Jane Pittway, in the Health and Biomedical Science Department at the University of Tasmania’s School of Human Life Science, a group of people within the age bracket of 30 and 70 with some health challenges were fed chickpeas daily for three years, while another group was fed fiber-rich foods like bread and cereal. The result revealed that those fed a chickpea diet took in less fat and had a reduction in their cholesterol levels.
How to make hummus recipes
There are many ways you can make hummus recipes. Your choice of the type of ingredient combination will depend on your choice of meals and diets. In this video below, you will discover simple way you can make a perfect hummus for your enjoyment.
Hummus Ingredients
Another way you can look at the health benefits of hummus is to look at the health benefits of the ingredients used in making the spread. Below is a look at the health benefits of individual ingredients in hummus.
1. Chickpeas
The health benefits of hummus cannot be separated from its ingredients. Chickpeas are the main ingredient in making hummus. It is very healthy, contains unsaturated fatty acids, and is very rich in protein. Hummus is a beloved food among vegetarians. Chickpeas are particularly known for their capacity to prevent the buildup of cholesterol in the blood vessels and help correct blood sugar levels.
2. Tahini
Although tahini is known to contain lots of calories and fats, because it’s used moderately in hummus recipes and because it contains unsaturated fats, there should be less worry. Tahini also contains high protein contents and remains a good source of calcium.
3. Olive oil
Another healthy ingredient in the preparation of hummus is olive oil. Olive oil is a healthy fat that is very high in monounsaturated fat and low in saturated fat. The oil has been found, as stated in the research above, to help regulate cholesterol levels and thus prevent several heart diseases.
4. Lemon juice and garlic
The health benefits of these two ingredients in hummus are amazing. They are powerful antioxidants that help reduce oxidative stress in the body. The health benefits of garlic are so great that they can make a full post and be dealt with subsequently. They work together to boost the immune system and fight against viruses and bacteria.
Takeaway on hummus benefits
Taking hummus, either as a child or adult, will be the best thing that happens to you. It has been shown that it’s healthy for both pregnant mothers and babies. With hummus’ omega-3 fatty acids, the intelligence of your child and your healthy heart are assured.
Hummus benefits – eating hummus will provide you with lots of iron, vitamin B6, manganese, copper, folic acid, and amino acids, especially tryptophan, tyrosine, and phenylalanine, which help promote quality sleep and a healthy mood.
Eating healthy diet is part of a healthy lifestyle and considering hummus benefits, the best way to make the best of your meal is to make different hummus recipes. Use hummus as a spread on your sandwiches, to dress your pasta and salad, as a side dish for your main course, or as a dip for raw vegetables.
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