Hummus combined with fresh vegetables or pita bread invites curiosity about its nutritional value. With its origins in the Middle East, the chickpea-based spread has captured the hearts and taste buds of many around the world. As it makes its way into lunch boxes, picnics and dinners, you may be wondering, "Is hummus healthy?"
Meet the experts: Pam Fullenweider, RD, MSa registered dietitian who specializes in Mediterranean diet; Jerlyn Jones, RDN, LD a registered dietitian based in Atlanta; Lauren Manaker, MS, RDN
"Hummus is a delicious, nutritious, versatile spread, condiment or dip," explains Pam Fullenweider, RD, MSa registered dietitian who specializes in Mediterranean diet. But not all hummus is created equal. So, should you keep hummus in your rotation? This is what dietitians think.
Hummus is mainly made from chickpeas. These little legumes are pureed and mixed with tahini, a paste made from sesame seeds, to create a smooth, nutty dip. Lemon juice adds a zesty kick, while garlic infuses a bit of spice, and olive oil wraps it all in velvety richness. Together, these humble ingredients harmonize into a nutritious and delicious spread, offering a delicious balance of flavors that melt in your mouth.
But nowadays hummus can be so much more than mixed chickpeas. Creativity in the kitchen has led to versions infused with roasted red peppers, offering a smoky sweetness, or topped with a vibrant pesto swirl, seamlessly blending Mediterranean flavors. Adventurous chefs have also experimented with additions of beets or avocado, giving hummus a colorful twist while adding nutritional benefits.
In short: yes, hummus is good for you. "Hummus is packed with several essential nutrients," explains Jerlyn Jones, RDN, LD a registered dietitian based in Atlanta, offering protein, fiber and unsaturated fats.
The plant protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Additionally, the fiber, mainly from chickpeas and tahini, promotes digestion, helps maintain a healthy weight, and is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes. Healthy fats are also present in hummus, thanks in large part to the olive oil and tahini, and play a crucial role in maintaining brain health, reducing inflammation and supporting overall heart health. Together, these macronutrients make hummus not only a delicious and satisfying snack, but also a valuable addition to a balanced diet.
Hummus is also packed with essential vitamins and minerals, like B vitamins, iron and manganese, which give your body a little extra oomph. In addition, it is naturally gluten-free and can be easily incorporated into various diets.
For those focused on weight management, hummus can be a wise addition. Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management, thanks in part to the fiber and protein it contains.
Eating hummus every day can generally be a healthy choice because it is a source of protein, healthy fats and fiber. However, it is important to consider what you eat your hummus with. Choosing to dip raw vegetables, whole wheat pita chips or whole wheat crackers is a nutritious choice, while pairing them with baked potato chips may not be the best option due to their high fat and calorie content. Ultimately, it's essential to focus on your overall diet rather than individual foods. Including hummus in a balanced and varied diet can help maintain good health.
Hummus can be quite beneficial for gut health. It is mainly made from chickpeas, which are a great source of dietary fiber. Fiber is essential for maintaining a healthy digestive system because it promotes regular bowel movements and feeds the beneficial bacteria in the intestines. Additionally, hummus contains ingredients like garlic, which has natural antimicrobial properties that can support gut health.
Chickpeas naturally contain a unique fiber called raffinose, a factor that makes chickpeas (one of the main ingredients in hummus) a food that promotes gut health. Raffinose can modulate the microbial composition of the intestines to help promote a healthy gut microbiota.
Hummus can indeed be healthy for weight loss, especially thanks to the chickpeas used to make this dip. Chickpeas contain slowly digestible carbohydrates, high fiber and protein content and moderate energy density. Data shows that higher intake of legumes (such as chickpeas) is associated with a reduced risk of obesity and lower BMI. Other data shows that heart rate intake is linked to greater feelings of satiety, allowing people to eat fewer calories throughout the day, potentially helping them maintain a healthy weight.
Hummus is a versatile and nutritious addition to your diet that you can enjoy in a variety of ways. A simple and perhaps most common method is to use it as a dip for fresh vegetables such as carrots, cucumbers and peppers, making for a healthy and satisfying snack. Some people like to drizzle olive oil on the dip before enjoying the healthy latte because these oils contain antioxidants and healthy fats.
But using hummus as a dip isn't the only way to enjoy it.
"You can add hummus to salads by using it as a base for roasted vegetables and proteins, as an ingredient in salad dressing, or as a dollop on top of your vegetables," says Tina Martinez, food producer at Hearst Lifestyle Group.
"Hummus can also be used as a spread on a sandwich," says Martinez. And when making crusted fish or chicken, she suggested using hummus instead of an egg base before dredging the egg whites in ground nuts.
If you're a fan of the concept of hummus but want to add a unique flavor to your dip, try our red lentil hummus recipe.
